Push Pull Leg Powerlifting Offseason Program

A traditional Push Pull Legs routine adjusted in a powerlifting context.

Use a 90% of 1rm as a training max.
Week 1-3 are thhere to build volume and confidence
Week 4&5 are Intesifiers preparing for a max attempt in wweek 6
Week 6 use the given percentages as warmup guidelines and choose 102.% 105% or 107.5% as Top set basedon bar speed of the last warmup
Week 7 deload week

When running into recovery issues reduce the sets in week 4 by 1 and in week 5 by 1 additioal set

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Competition Bench

Dip (Weighted)

Incline Bench Press (Smith Machine)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Push A

Competition Deadlift

Bent Over Row (Barbell)

Pull-Up (Weighted)

Reverse Pec Deck

Bicep Curl (Dumbbell)

Pull A

Competition Squats

Squat (Paused)

Romanian Deadlift (Barbell)

Leg Curl

Calf Raise (Machine)

Legs A

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Push B

Seated Row (Cable)

Lat Pulldown

Chest Supported Row (Machine)

Pull B

Leg Press (45 Degrees)

Legs B

REST

Competition Deadlift test day

Competition Bench test day

Competition Squat test day

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