Mikkels Powerlifting LP Program

Things to know

Feel free to use a TM as it is very hard in later weeks

If weight are too heavy and u start to fail. Just lower u 1rm by a around 2.5 - 5%

When program is complete u urself choose if u wanna deload or test max etc

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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

Larsen Press (Barbell)

Tempo Bench Press

Squat (Barbell)

Tempo Squat (Barbell)

Bicep Curl (EZ Bar)

Bench Press (Paused)

Dip (Weighted)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Pull-Up (Weighted)

Seated Row (Cable)

Bench Press (Barbell)

Long Pause Bench Press

Skull Crusher (Barbell)

Squat (Paused)

Deadlift (Paused)

Transition phase

Peak leading into taper

U can do whatever u want on the % based upon how u feel, i recommend doing 5 - 10 kg under ur %

Very small deload

Bench

Taper week (Squats)

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