Powerlifting Pause

Unleash your strength with the **Powerlifting Pause**, a focused 4-week program designed for serious lifters ready to elevate their game. Training five days a week, you'll engage in a mix of compound and isolation exercises targeting major muscle groups, ensuring balanced growth and stability. Each session is crafted to challenge your limits, featuring movements like the Barbell Squat and Dumbbell Lateral Raise, all while honing your technique. Get ready to build raw power and redefine your lifting potential!

The intermediate to advanced workout is to build muscle and increase endurance. It is meant for powerlifting individuals who want to “take a break” from high weight high intensity work and recover while still pushing the intensity but more on the bodybuilding aspect of things.

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Week 1

Week 2

Week 3

Week 4

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Face Pull

Upright Row (Barbell)

Cable Crunch

Lateral Raise (Dumbbell)

Squat (Barbell)

Hamstring Curl

Lunge (Dumbbell)

Leg Extension

Hip Abductor (Machine)

Hip Adductor (Machine)

Seated Calf Raise

Bicep Curl (Barbell)

Wrist Curls

French Press

21s (EZ Bar)

Tricep Rope Push Down (Cable)

Dead Hang

Seated Dumbbell Curl

Skull Crusher (Dumbbell)

Abs Crunch (Machine)

Deadlift (Barbell)

T-Bar Row

Pull-Up (Bodyweight)

Reverse Hyperextension

Seated Row (Cable)

Neck Extension

Bench Press (Barbell)

Spoto Press

Deficit Push Up

Cable Crossover

Partial Incline Press (Dumbbell)

Dip (Assisted)

Plank

Shoulders & Abs

Legs

Biceps, Triceps & Abs

Back

Chest & Abs

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