ADAM - Powerlifting 4 weeks program (3days a week)

Unleash your strength with the ADAM Powerlifting program, a focused 4-week journey designed for serious lifters ready to elevate their game. Comprising 12 training days, this program emphasizes foundational lifts like the squat, bench press, and deadlift, complemented by accessory movements to enhance your performance. Each session is structured to push your limits, utilizing RPE-based intensity to ensure you’re training effectively. Get ready to build power and confidence in the gym!

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Paused)

Pull-Up (Weighted)

Bulgarian Split Squat (Dumbbell)

Bench Press (Barbell)

Deadlift (Paused)

Overhead Press (Barbell)

Romanian Deadlift (Barbell)

Deadlift (Barbell)

Squat (Paused)

Wide Grip Pull-Up

Plank

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