Tailored Powerlifting Program

Increase your 1RM in Bench and Conventional Deadlift while focusing on health and longevity of your knees. Week 7 has a built-in deaload to prepare the body and mind for new highs. 

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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 (Paused)

Paused Slant Board Squat

Lat Pulldown

Tricep Pushdown (Cable)

Deficit Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Seated Row (Machine)

V-Handle Tricep Pushdown (Cable)

Legs Up Bench Press (Barbell)

Front DB Slant Board Squat

Seated Row (Cable)

Lateral Raise (Dumbbell)

Deadlift (Barbell)

Intensity Increase

Deload

Return to Intensity

Peaking

Test Week

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