RTM: 18 Week Powerlifting Prep

Increase bench and arm size while powerlifting

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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

Bench Press (Barbell)

Squat (Barbell)

Chest Supported Row (Dumbbell)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Heavy bench + Speed Squat

Deadlift (Deficit)

Romanian Deadlift (Barbell)

Lying Leg Curl

Rear Delt Fly (Dumbbell)

Bench Press (Close Grip)

Hack Squat

Plank (Weighted)

Bicep Curl (EZ Bar)

Dip (Weighted)

Pull-Up (Weighted)

Lateral Raise (Dumbbell)

Skull Crusher (Dumbbell)

Deadlift (Barbell)

Squat (Paused)

Back Extension

Walking Lunge

Ab Wheel

Bench Accessories add 5-10lbs to heavy singles and 2-5lbs to volume 

Tempo Squat (Barbell)

Chest Supported Row (Barbell)

Hanging Leg Raise

Barbell Row

Face Pull

Banded Tricep Extension

Band Pull Apart

Glute Bridge (Barbell)

External rotation (banded)

Glute-Ham Raise

Russian Twist

Glute Bridge (Bodyweight)

Plank

Pallof Press

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