EMOM  powerlifting for volume

Elevate your strength game with this 4-week EMOM Powerlifting program, designed to maximize volume and build muscle. Train four days a week, focusing on key lifts like the bench press and squat, with structured EMOM (Every Minute on the Minute) sets to push your limits. Each session is crafted to enhance your power and endurance, ensuring you make steady progress. Perfect for those with a garage gym setup, this program will transform your lifting routine and help you achieve your goals with confidence.

Powerlifting for novices with a goal of building explosive power. Three weeks of lifting followed by a deload

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Week 1

Week 2

Week 3

Week 4

Second bench press is EMOM 4 reps for 10 minutes 

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Face Pull

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Bench press

Squat (Barbell)

Leg Extension

Seated Calf Raise

Leg Curl

Squat

Overhead Press (Barbell)

Front Squat (Barbell)

Lat Pulldown

Seated Row (Cable)

High Row

Overhead press

Seated Wide-Grip Row (Cable)

Library Deadlift

Back Extension

Hack Squat

De load deadlift 

Bench Press (Wide Grip)

Preacher Curl (Barbell)

De load bench 

De load squat

Deadlift (Barbell)

Speed Deadlift

Bent Over Row (Barbell)

Deadlift

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