Norwegian 4-Day Powerlifting Program

Unleash your strength with the Norwegian 4-Day Powerlifting Program, a comprehensive 12-week journey designed for serious lifters. This program focuses on the big three lifts—squat, bench press, and deadlift—while incorporating accessory movements to build overall power and stability. Train four days a week with structured sets and intensities tailored to boost your performance and maximize gains. Elevate your lifting game and achieve your personal best in just three months!

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.

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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 (Barbell)

Bench Press (Barbell)

Deficit Deadlift (Barbell)

Overhead Press (Barbell)

Plank

Squat (Paused)

Chest Supported Row (Machine)

Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

Front Squat (Barbell)

Deadlift (Barbell)

Pull-Up (Weighted)

Single-Leg Leg Curl

Tempo Squat (Barbell)

Stiff Leg Deadlift

Lateral Raise (Dumbbell)

Volume / Base

Wave Loading

Peaking

Heaviest Peak

Taper

SBD 1RM Test / Comp

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