5 Day Powerlifting Offseason 1.1

This is an offseason program.
Don’t do this program to prep for meets.

This program is designed to make your powerlifting muscles bigger, target weak points, improve core stability, balance, and bracing. It will also improve your capacity for work (hard work).

You should rest much less between sets than during normal powerlifting heavy training. (It’s ok to go before you’re 100 ready).

It’s 12 weeks of the same thing. Feel free to swap workouts if your weak points change or you just feel like doing something else.

Your accessories and non-SBD movements should be something you are weak at. I have (relatively) weak shoulders and have weak glutes, so my workouts are centered around that for the moment.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

JM Press (Smith Machine)

Tricep Extension (Cable)

Chest Fly (Machine)

Rear Delt Fly (Dumbbell)

Side Plank

Bench day 1

Squat (Barbell)

Leg Extension

Good Morning

Farmer's Walk (Weighted)

Lunge (Dumbbell)

Squat day

Nothin heavy today. Just work on perfect form.

Warmup: rotator cuff, chest, triceps, lower back

Tricep Rope Push Down (Cable)

Incline Chest Press (Machine)

Dead Bug

Bench day (speed)

Warmup: upper and lower back, posterior chain, hip flexibility, sumo position, legs 

Deadlift (Barbell)

Hyperextension

Split Squat (Dumbbell)

Seated Row (Cable)

Hip Abductor (Machine)

Hang For Time

Deadlift day

Get them soooooo pumped AND let them feel some heavy tension!

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Lat Pulldown (Single Arm)

Chest Supported Row (Machine)

Bird Dog

Shoulder and back

Nothin heavy today. Just work on perfect stability

Warmup: rotator cuff, chest, triceps, lower back

0 reviews for 5 Day Powerlifting Offseason 1.1