Unleash your strength with this comprehensive 6 Day Powerlifting Split, designed for serious lifters looking to build power without the pressure of peaking. Over the course of 5 weeks, you'll tackle heavy squats, competition bench presses, and deadlifts, all while incorporating accessory work to enhance overall performance. With a structured 7-day training schedule, this program focuses on maximizing your lifts and improving technique, ensuring you're primed for success. Perfect for those ready to elevate their game and push their limits in the gym!

6 Day Powerlifting Split (no peak)

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Week 1

Week 2

Week 3

Week 4

Week 5

Competition Squats

Competition Bench

Single Arm Low Tucked Row

Pull-Up (Weighted)

Reverse Pec Deck

Heavy Squat & Comp Bench

Bench Press (Close Grip)

Seated Chest Flye

Triceps Extension OVERHEAD

Lateral Raise (Cable)

Row (Mid/Upper Back Bias)

Close Grip Bench + Upper Body 

Backoffs: 72%of single
Variation: 68%of Single of the week

Competition Deadlift

Tempo Bench Press (3-0-3)

Lat Pulldown

Face Pull

Deadlift & Tempo Bench

REST

Variation SQT: 70%of Single of the week
Variation BCH: 70%of Single of the week

Squat (Paused)

Larsen Press (Barbell)

Squat Variation + Larsen Bench

Variation DLT: 68%of Single of the week
Variation BCH: 70%of Single of the week

Deadlift (Paused)

Spoto Press

Deadlift Variation + Spoto Ben

Incline Bench Press (Smith Machine)

Seated DB Bicep Curls

Biceps

Tricep Pushdown Life Fitness

Bench Volume & Pump

Backoffs: 74%of single
Variation: 70%of Single of the week

Variation SQT: 72%of Single of the week
Variation BCH: 72%of Single of the week

Variation DLT: 70%of Single of the week
Variation BCH: 72%of Single of the week

Seated Cable Flye

Backoffs: 76%of single
Variation: 72%of Single of the week

Variation SQT: 74%of Single of the week
Variation BCH: 74%of Single of the week

Variation DLT: 72%of Single of the week
Variation BCH: 74%of Single of the week

Backoffs: 78%of single
Variation: 74%of Single of the week

Variation SQT: 76%of Single of the week
Variation BCH: 76%of Single of the week

Variation DLT: 74%of Single of the week
Variation BCH: 76%of Single of the week

Backoffs: 65%of single
Variation: 65%of Single of the week

Variation SQT: 65%of Single of the week
Variation BCH: 65%of Single of the week

Variation DLT: 65%of Single of the week
Variation BCH: 65%of Single of the week

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