4 day powerlifting

Build strength over 12 weeks with an Upper (horizontal focused), Lower (squat), Upper (vertical focused), Lower (deadlift) split.

Hit the main compound lifts for 2 sets of max effort, and then another 2 sets of higher rep volume work at RPE 9, for stimulus and technique. For the first 2 sets, speed and power are key. For second 2 sets, stimulus and technique are key.

All accessories should be 2-3 sets of near max effort.

All warm ups at 5-8 reps up until 50% of 1rm, and then 3 reps in between 50% and 75%, and 1 rep in between 75% and working weight.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Pendlay Row

Dip (Weighted)

Seated Row (Cable)

Skull Crusher (Barbell)

Preacher Curl (EZ Bar)

Squat (Barbell)

Romanian Deadlift (Barbell)

Hack Squat

Leg Curl

Overhead Press (Barbell)

Pull-Up (Neutral Grip, Bodyweight)

Lateral Raise (Cable)

Lat Pulldown (Single Arm)

Overhead Tricep Extension (Cable)

Bicep Curl (Cable)

Deadlift (Barbell)

Leg Extension

Lunge (Dumbbell)

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