3 Week Powerlifting Macrocycle - 6 Day Microcycle

Progression Scheme:

- +1 rep on all multi-rep sets on main lifts each week.
- +1 each week on RPE based sets.
- After macrocycle is finished go back to week 1 reps and add 3-5% load.

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Week 1

Week 2

Week 3

Squat (Barbell)

Squat (Paused)

Bench Press (Barbell)

Long Pause Bench Press

Leg Extension

Overhead Tricep Extension (Cable)

(Paused) Squat + Bench

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Seated Row (Cable)

Seated Hamstring Curl

Hyperextension

Pull-Up (Neutral Grip, Weighted)

Deadlift + RDL

Larsen Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Larsen Press

Tempo Squat (Barbell)

Leg Press

(Tempo) Squat

Bench Press (Close Grip)

Lat Pulldown (Neutral Grip)

(Close-Grip) Bench Press

Deadlift (Paused)

Tempo Bench Press

Single Leg Curl

Chest Supported Row (Machine)

Deadlift + Tempo Bench

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