John PHM Powerlifting program.

**Hypertrophy Phase (Building Muscle Mass): Focuses on higher volume to build the muscular foundation necessary for strength gains.  
​Strength Phase: Shifts the focus to increasing strength with higher intensity (heavier weights) and lower volume.
​Peaking Phase: Reduces volume significantly while maintaining very high intensity to allow for maximum recovery and prepare the lifter to hit their new personal bests (1-rep maxes) or compete in a powerlifting meet at the end of the program.

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Week 12

Week 13

Week 14

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Bench Press (Paused)

Lat Pulldown (Neutral Grip)

Pendlay Row

Bicep Curl (EZ Bar)

Squat (Low Bar)

Seated Military Press (Barbell)

Incline Bench Press (Dumbbell)

Rear Foot Elevated Split Squat

Tricep Extension (Cable)

Cable Crunch

Deadlift (Paused)

Larsen Press (Barbell)

High Row

Seated Row (Cable)

Face Pull

Overhead Tricep Extension (Cable)

Squat (Paused)

Long Pause Bench Press

Lateral Raise (Dumbbell)

Seated Hamstring Curl

Preacher Curl (Dumbbell)

Plank

Sling Shot Bench Press (Barbell)

Ab Wheel

Tempo Squat (Barbell)

Bench Press (Close Grip)

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