JW’s Powerlifting Taper [GER]

6 athletes joined

Program Description

Woche 1-4: Fokus Muskelaufbau Woche 5-8: Fokus Kraftaufbau Zwischen Woche 4 und 5: 2 Deload Tage wie in Woche 8 durchführen, wenn Schlafqualität sich verschlechtert und Muskelkater länger andauert als gewöhnlich. Nach Woche 8 Kraftwerte anpassen und mit Woche 1 starten. 3 x Training pro Woche, um das 1-Wiederholungsmaximum (1RM) zu erhöhen, oder/und generell Kraft aufzubauen. Beispielwoche: Mo. Bench Press Di. - Mi. Deadlift Do. - Fr. Squat Sa. - So. - Nach jeder Trainingseinheit 1 Tag Pause. 2 Tage Pause nach einer Trainingswoche sind besser für die langfristige Erholung. Jeden 2. Tag trainieren ist dennoch möglich. 1 Tag Pause ist Pflicht zur Erholung von Gelenken, Sehnen und dem Nervensystem. Übungslogik eines Trainingstages: 1. Grundübung 2. Assistenzübung mit Langhantel für Grundübung vom Vortag 3. Assistenzübung mit Kurzhantel für Grundübung 4. Isolationsübung für Grundübung vom Vortag Grundübungen sind: - Bench Press, Sumo-/Deadlift & Squat. Als Assistenzübungen mit Langhantel sind erlaubt: - für Squat: High-Bar-Squat, Belt-Squat, Paused Squat - für Bench Press: Close-Grip Bench Press, Incline Bench Press, Push Press - für Deadlift: Snatch-Grip RDL, RDL, Rack Pull Als Assistenzübungen (Mehrgelenkige Ausführung) mit Kurzhanteln sind erlaubt: - DB Incline Bench Press - DB Flat Bench Press - DB Chest Supported Row - DB Shoulder Press Isolationsübungen (Eingelenkige Ausführung) sind erlaubt: - Adductor Machine, Abductor Machine, DB Split Squat - Overhead Triceps Cable Extension, DB Incline Triceps Extension, Tate Press, Chest Flies - Seated Leg Curl, Lying Leg Curl RPE 8 = noch 2 Wdh. möglich RPE 9 = noch 1 Wdh. möglich RPE 10 = 0 Wdh. möglich Basics: - 1g Creatin Monohydrat pro 10kg Körpergewicht - 1,5g Eweiß pro 1 kg Körpergewicht - 3-4 Mahlzeiten pro Tag mit 30-40g Eiweiß zur Anregung der Proteinsynthese - 7-8h Schlaf

Program Overview

Level
Intermediate, Advanced, Novice
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Sep 11, 2024 07:02
Last Edited
Jun 18, 2025 10:58

Summary

Elevate your strength with JW’s Powerlifting Taper, an 8-week program designed for serious lifters looking to peak their performance. Committing just three days a week, you'll focus on foundational lifts like the Low Bar Squat, Paused Bench Press, and Sumo Deadlift, all tailored to enhance your power and technique. Each session ramps up intensity strategically, ensuring you're primed for maximum gains. Get ready to push your limits and achieve new personal records!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Bench Press (Paused)

8 reps

1 reps

4 reps

64%

90%

80%

High Bar Squat (Barbell)

8 reps

64%

70%

Incline Bench Press (Dumbbell)

10 reps

RPE 8-9

Hip Adductor (Machine)

15 reps

RPE 9

Day 1

Bench Press (Paused)

8 reps

1 reps

4 reps

64%

91%

81%

High Bar Squat (Barbell)

8 reps

64%

72%

Incline Bench Press (Dumbbell)

10 reps

RPE 8-9

Hip Adductor (Machine)

15 reps

RPE 9

Day 1

Bench Press (Paused)

8 reps

1 reps

4 reps

64%

92%

82%

High Bar Squat (Barbell)

8 reps

64%

74%

Incline Bench Press (Dumbbell)

10 reps

RPE 8-9

Hip Adductor (Machine)

15 reps

RPE 9

Day 1

Bench Press (Paused)

8 reps

1 reps

4 reps

64%

93%

83%

High Bar Squat (Barbell)

8 reps

64%

76%

Incline Bench Press (Dumbbell)

10 reps

RPE 8-9

Hip Adductor (Machine)

15 reps

RPE 9

Day 1

Bench Press (Paused)

8 reps

1 reps

4 reps

64%

94%

84%

High Bar Squat (Barbell)

8 reps

6 reps

64%

80%

Incline Bench Press (Dumbbell)

10 reps

RPE 8-9

Hip Adductor (Machine)

15 reps

RPE 9

Day 1

Bench Press (Paused)

8 reps

1 reps

2 reps

64%

95%

93%

High Bar Squat (Barbell)

8 reps

6 reps

64%

82%

Incline Bench Press (Dumbbell)

10 reps

RPE 8-9

Hip Adductor (Machine)

15 reps

RPE 9

Day 1

Bench Press (Paused)

8 reps

1 reps

2 reps

64%

95%

93%

High Bar Squat (Barbell)

8 reps

4 reps

64%

86%

Incline Bench Press (Dumbbell)

10 reps

RPE 8-9

Day 1

Squat (Low Bar)

2 reps

70%

Bench Press (Paused)

2 reps

75%

Sumo Deadlift (Barbell)

2 reps

70%

Day 2

Sumo Deadlift (Barbell)

8 reps

1 reps

4 reps

64%

90%

80%

Bench Press (Close Grip)

8 reps

64%

70%

Chest Supported Row (Dumbbell)

10 reps

RPE 8-9

Incline Tricep Extension (Dumbbell)

15 reps

RPE 9

Day 2

Sumo Deadlift (Barbell)

8 reps

1 reps

4 reps

64%

91%

81%

Bench Press (Close Grip)

8 reps

64%

72%

Chest Supported Row (Dumbbell)

10 reps

RPE 8-9

Incline Tricep Extension (Dumbbell)

15 reps

RPE 9

Day 2

Sumo Deadlift (Barbell)

8 reps

1 reps

4 reps

64%

92%

82%

Bench Press (Close Grip)

8 reps

64%

74%

Chest Supported Row (Dumbbell)

10 reps

RPE 8-9

Incline Tricep Extension (Dumbbell)

15 reps

RPE 9

Day 2

Sumo Deadlift (Barbell)

8 reps

1 reps

4 reps

64%

93%

83%

Bench Press (Close Grip)

8 reps

64%

76%

Chest Supported Row (Dumbbell)

10 reps

RPE 8-9

Incline Tricep Extension (Dumbbell)

15 reps

RPE 9

Day 2

Sumo Deadlift (Barbell)

8 reps

1 reps

4 reps

64%

94%

84%

Bench Press (Close Grip)

8 reps

6 reps

64%

80%

Chest Supported Row (Dumbbell)

10 reps

RPE 8-9

Incline Tricep Extension (Dumbbell)

15 reps

RPE 9

Day 2

Sumo Deadlift (Barbell)

8 reps

1 reps

2 reps

64%

95%

93%

Bench Press (Close Grip)

8 reps

6 reps

64%

82%

Chest Supported Row (Dumbbell)

10 reps

RPE 8-9

Incline Tricep Extension (Dumbbell)

15 reps

RPE 9

Day 2

Sumo Deadlift (Barbell)

8 reps

1 reps

2 reps

64%

95%

93%

Bench Press (Close Grip)

8 reps

4 reps

64%

86%

Chest Supported Row (Dumbbell)

10 reps

RPE 8-9

Day 2

Squat (Low Bar)

2 reps

60%

Bench Press (Paused)

2 reps

70%

Sumo Deadlift (Barbell)

2 reps

60%

Day 3

Squat (Low Bar)

8 reps

1 reps

4 reps

64%

90%

80%

Snatch Deadlift

8 reps

64%

70%

Seated Shoulder Press (Dumbbell)

10 reps

RPE 8-9

Leg Curl

15 reps

RPE 9

Day 3

Squat (Low Bar)

8 reps

1 reps

4 reps

64%

91%

81%

Snatch Deadlift

8 reps

64%

72%

Seated Shoulder Press (Dumbbell)

10 reps

RPE 8-9

Leg Curl

15 reps

RPE 9

Day 3

Squat (Low Bar)

8 reps

1 reps

4 reps

64%

92%

82%

Snatch Deadlift

8 reps

64%

74%

Seated Shoulder Press (Dumbbell)

10 reps

RPE 8-9

Leg Curl

15 reps

RPE 9

Day 3

Squat (Low Bar)

8 reps

1 reps

4 reps

64%

93%

83%

Snatch Deadlift

8 reps

64%

76%

Seated Shoulder Press (Dumbbell)

10 reps

RPE 8-9

Leg Curl

15 reps

RPE 9

Day 3

Squat (Low Bar)

8 reps

1 reps

4 reps

64%

94%

84%

Snatch Deadlift

8 reps

6 reps

64%

80%

Seated Shoulder Press (Dumbbell)

10 reps

RPE 8-9

Leg Curl

15 reps

RPE 9

Day 3

Squat (Low Bar)

8 reps

1 reps

2 reps

64%

95%

93%

Snatch Deadlift

8 reps

6 reps

64%

82%

Seated Shoulder Press (Dumbbell)

10 reps

RPE 8-9

Leg Curl

15 reps

RPE 9

Day 3

Squat (Low Bar)

8 reps

1 reps

2 reps

64%

95%

93%

Snatch Deadlift

8 reps

4 reps

64%

86%

Seated Shoulder Press (Dumbbell)

10 reps

RPE 8-9

Day 3

Squat (Low Bar)

1 reps

90%

93%

100%

Bench Press (Paused)

1 reps

90%

93%

100%

Sumo Deadlift (Barbell)

1 reps

90%

93%

100%

Day 1

Bench Press (Paused)

1 Set

5 Sets

8 Reps

1 Reps

4 Reps

64%

90%

80%

High Bar Squat (Barbell)

1 Set

4 Sets

8 Reps

64%

70%

Incline Bench Press (Dumbbell)

5 Sets

10 Reps

@8-9

Hip Adductor (Machine)

2 Sets

15 Reps

Day 2

Sumo Deadlift (Barbell)

1 Set

2 Sets

8 Reps

1 Reps

4 Reps

64%

90%

80%

Bench Press (Close Grip)

1 Set

5 Sets

8 Reps

64%

70%

Chest Supported Row (Dumbbell)

5 Sets

10 Reps

@8-9

Incline Tricep Extension (Dumbbell)

2 Sets

15 Reps

Day 3

Squat (Low Bar)

1 Set

2 Sets

8 Reps

1 Reps

4 Reps

64%

90%

80%

Snatch Deadlift

1 Set

4 Sets

8 Reps

64%

70%

Seated Shoulder Press (Dumbbell)

5 Sets

10 Reps

@8-9

Leg Curl

2 Sets

15 Reps