Elevate your strength with the ELAS 4 Week Powerlifting High Volume program, designed for dedicated lifters ready to push their limits. Over the course of four weeks, you’ll train five days a week, focusing on primary lifts like bench press, deadlifts, and squats, complemented by accessory movements to enhance your overall power. Each session is structured with targeted rep ranges and intensities, ensuring you build both strength and endurance. Get ready to transform your physique and lift heavier than ever!

4 week strength program. Linear progression throughout the program.

Maxing out Week 4:
In week 4 instead of doing 3 sets for your primary movement go for 1-4 reps. If you're able to do 1 rep keep your entered max the same. If you're able to do 2 reps increase your max by 2.5kg or 5.5lbs. If you're able to do 3 reps increase your max by 5kg or 11lbs.

ELAS 4 Week Powerlifting High Volume 

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Week 1

Week 2

Week 3

Week 4

Last bench set is an amrap (go for at least 2 reps, if unable reduce entered max by 2.5kg)

Bench Press (Barbell)

Squat (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Back Extension (Weighted)

Single Arm Tricep Extension (Cable)

Primary Bench +Secondary Squat

Last deadlift set is an amrap (go for at least 2 reps, if unable reduce entered max by 2.5kg)

Deadlift (Barbell)

Deadlift Holds

Dip (Weighted)

Pull-Up (Weighted)

Seated Wide-Grip Row (Cable)

Bicep Curl (Dumbbell)

Primary Deads

Spoto Press

Bench Press (Close Grip)

Overhead Press (Barbell)

Pec Deck (Machine)

Lateral Raise (Cable)

Guillotine Press

Bench Accessories + Isolation

Squat (Paused)

Deadlift (Paused)

Standing Behind Neck Shoulder Press (Barbell)

Bent Over Row (Barbell)

Rear Delt Fly (Machine)

Squat & Deadlift Accessories

Last squat set is an amrap (go for at least 2 reps, if unable reduce entered max by 2.5kg)

Lying Leg Curl

V-Handle Tricep Pushdown (Cable)

Primary Squat +Secondary Bench

Third bench set is an amrap (go for at least 1 rep, if unable reduce entered max by 2.5kg)

Third deadlift set is an amrap (go for at least 1 rep, if unable reduce entered max by 2.5kg)

Third squat set is an amrap (go for at least 1 rep, if unable reduce entered max by 2.5kg)

Long Pause Bench Press

Read program description for instructions

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