Powerlifting prep

by Keenan Gregory

7 athletes joined

Program Description

3 cycles of 5-3-1 competition preparation for powerlifting.. 4 day week. On week one calculate 90% of 1 REP MAX for squat bench and deadlift and use this as your 1RM figures. On week 5 and 9 re-calculate 1RM for squat bench and deadlift Week 11 is the competition week. Ensure adequate rest this week with mobility work and stretching

Program Overview

Level

Novice

Goal

Powerlifting

Equipment

Full Gym

Program Length

11 weeks

Time Per Workout

60 minutes

Created

Mar 13, 2024 11:12

Last Edited

Jun 23, 2024 06:42

Day 1

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Sumo Deadlift (Barbell)

3 Sets

8 Reps

60%

Leg Press

3 Sets

10 Reps

Leg Extension

3 Sets

12 Reps

Lying Leg Curl

3 Sets

12 Reps

Day 4

Shoulder Press (Plate Loaded)

1 Set

5 Reps

@9.5

@10

Lateral Raise (Cable)

3 Sets

10 Reps

Bicep Curl (EZ Bar)

2 Sets

1 Set

12 Reps

@10

Dip (Bodyweight)

2 Sets

8 Reps

Leg Raise (Captain's Chair)

3 Sets

15 Reps

Side Plank

2 Sets

0.7 mins

Standing Calf Raise

3 Sets

12 Reps

Day 2

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

V-Handle Tricep Pushdown (Cable)

2 Sets

1 Set

12 Reps

Face Pull

3 Sets

15 Reps

Squat (Barbell)

3 Sets

8 Reps

60%

Day 3

Sumo Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Romanian Deadlift (Barbell)

2 Sets

1 Set

8 Reps

Pull-Up (Bodyweight)

3 Sets

8 Reps

Hyperextension

3 Sets

12 Reps

Bench Press (Barbell)

3 Sets

8 Reps

60%