PL1

Four-day powerlifting program with the aim of improving strength across 5 compound lifts: Squat Bench Press Deadlift Overhead Press T-Bar / Barbell Row Each week consists of 2 Heavy Lift days and 2 Variation Lift days: Day 1 - Heavy Squat, Heavy Bench Day 2 - Heavy OHP, Heavy Deadlift, Heavy T-Bar Day 3 - Variation Squat, Variation Bench Day 4 - Variation OHP, Variation Deadlift, Variation Row Each lift is further enhanced by additional lower intensity exercises for the relevant muscle groups on non-Heavy and non-Variation days. For example on days when you do not have Heavy Squat or Variation Squat, you will have Hack Squat or Single Leg Press instead, in the 12 rep range. This stimulates hypertrophic muscle growth and allows the development of technique, core strength and stability within similar ranges of movement, with a lower risk of injury. While the Variation exercises have been prescribed, you have the option to change these and select whichever variation you want - I simply had to choose something in order to complete the program. Train with weights every other day, with a rest day or a 30-60 mins cardio session on alternate days, e.g. Mon - Day 1 Tues - Rest Weds - Day 2 Thurs - 30 mins cardio Fri - Day 3 Sat - 40 mins cardio Sun - Day 4 Mon - Rest Note: if used in this way the program follows an 8-day rather than a weekly pattern. If a weekly pattern is important, this can be achieved most effectively by dropping the rest/cardio day between Day 3 and Day 4. Warm-up sets should be used prior to all Heavy and Variation exercises. Accessory exercises can be swapped as necessary, e.g. bicep cable curl can be swapped with bicep dumbbell curl. I've tried to keep exercise selection low to maintain simplicity and consistency, but there might be practical reasons for using alternatives....or just to avoid boredom.