Unlock your strength potential with the Programa Linear de Powerlifting 1.0, a comprehensive 13-week training plan designed for serious lifters. This 5-day program focuses on the core lifts of powerlifting—squat, bench press, and deadlift—while integrating accessory movements to enhance muscle balance and performance. Each session is meticulously crafted to push your limits, utilizing a mix of intensity and volume tailored to maximize gains. Get ready to build power and confidence as you progress through this structured journey!

Periodização linear com foco em ganho de massa muscular e força no SBD.

Programa Linear de Powerlifting 1.0

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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

Week 13

High Bar Squat (Barbell)

Long Pause Bench Press

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Leg Extension

Dip (Weighted)

Deadlift (Barbell)

Lat Pulldown (Close Grip)

Lying Leg Curl

T-Bar Row

Preacher Curl (Barbell)

Hyperextension

Squat (Paused)

Squat (Low Bar)

Bench Press (Close Grip)

Tricep Pushdown (Cable)

Seated Shoulder Press (Dumbbell)

Hip Adductor (Machine)

Lat Pulldown

Seated Row (Machine)

Y Raise

Bicep Curl (Dumbbell)

Decline Crunch

Calf Raise (Leg Press)

Sumo Deadlift (Barbell)

Stiff Leg Deadlift

Sumo Deadlift (Paused)

Squat Static Hold (Low Bar)

Block Pull (Barbell)

MEET!!!

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