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

Larsen Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Lateral Raise (Dumbbell)

Larsen Press

Tempo Squat (Barbell)

Leg Press

Lat Pulldown

Hammer Curl (Cable)

(Tempo) Squat

Bench Press (Close Grip)

Tricep Pushdown (Cable)

Lat Pulldown (Neutral Grip)

Hammer Curl (Dumbbell)

(Close-Grip) Bench Press

Deadlift (Barbell)

Tempo Bench Press

Single Leg Curl

Chest Supported Row (Machine)

Deadlift + Tempo Bench

Romanian Deadlift (Barbell)

Seated Row (Cable)

Seated Hamstring Curl

Hyperextension

Deadlift + RDL

Pull-Up (Neutral Grip, Weighted)

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