Norwegian 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.

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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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