9 day microcyle powerlifting

Unlock your strength potential with the 9-Day Microcycle Powerlifting program! Over 18 weeks, this structured plan focuses on three intense training days each week, targeting key lifts like the squat, bench press, and deadlift. With a blend of compound and accessory movements, you'll build power and muscle while mastering your technique. Designed for lifters ready to elevate their game, this program ensures progressive overload and optimal recovery to maximize your gains. Get ready to lift heavy and transform your performance!

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Bench Press (Barbell)

T-Bar Row

Lateral Raise (Machine)

Bicep Curl (Machine)

Tricep Pushdown (Cable)

Deadlift (Barbell)

Hack Squat

Leg Curl

Bench Press (Close Grip)

Lat Pulldown

Chest Fly (Machine)

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