Khader's Powerlifting  5/3/1 + accesories 
6d/wk

Helps to gain strength in all the main BDSM lifts( Bench Squat Deadlift and Military Press).
Along with muscle gains ensuring filling volume which lacks in most powerlifting programs.
While focusing on gains on normally neglected muscle groups like Lateral delts, rear delts, calves, adductors etc.
Stable 4 week program with 3 week progressive loading and a 1 week deload only on the major Lifts.
5th week is same as 1st week but we ll increase the 1RM for lower body lifts by around 5kg and Upper body lifts by 2.5kg.( or more depending on the final sets on week 3).
U can deload or maintain consistency on week 4 depending on ur body's recovery potential.

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Week 1

Week 2

Week 3

Week 4

Stretching

REST DAY

Deadlift (Barbell)

Romanian Deadlift (Dumbbell)

Lat Pulldown

DEADLIFT DAY

Overhead Press (Barbell)

Shrug (Dumbbell)

Concentration Curl

OHP DAY

Squat (Paused)

Hip Thrust (Machine)

Dumbbell Row

COMPLETE LEG DAY

Squat (Barbell)

Hip Adductor (Machine)

Seated Hamstring Curl

SQUAT DAY

chest tricep ded..bicep..oblq..trap..lats..lat delt

Spoto Press

Pull-Up (Weighted)

Deadlift (Paused)

SPOTO DAY

Single Arm Overhead Tricep Extension

Hammer Curl (Dumbbell)

Chest...tricep...rear delt..traps..shoulder

Bench Press (Barbell)

Tricep Pushdown (Cable)

BENCH PRESS DAY

1 reviews for Khader's Powerlifting 5/3/1 + accesories 6d/wk