Main 4-Day Powerlifting Program

Norwegian 4-Day Powerlifting Program (12 Weeks)
High-frequency program inspired by Dietmar Wolf and the Norwegian IPF team. Squat and bench are trained 4× per week (with competition lifts + variations), deadlift 2–3× per week (1 heavy, 1–2 light/variant). The program runs in 3 phases:

Phase 1 (Weeks 1–4, Volume): Build base with 65–75% loads, 4–6 reps, high frequency, moderate assistance.

Phase 2 (Weeks 5–8, Intensification): Wave loading, alternating lighter and heavier weeks. Loads climb to ~85–90%, assistance volume reduced.

Phase 3 (Weeks 9–12, Peaking): High intensity (85–95%), lower volume, focus on competition lifts. Week 11 taper, Week 12 PR test/competition.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Paused)

Bench Press (Paused)

Deficit Deadlift (Barbell)

Seated Overhead Press (Dumbbell)

Squat (Barbell)

Bench Press (Close Grip)

Sumo Deadlift (Barbell)

Chest Supported Row (Machine)

Hammer Curl (Dumbbell)

Front Squat (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

Face Pull

Stiff Leg Deadlift

Military Press (Barbell)

Tempo Squat (Barbell)

Wide Grip Lat Pulldown

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

1 reviews for Main 4-Day Powerlifting Program