Powerlifting Program (1)

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Unleash your strength with this comprehensive 12-week Powerlifting Program designed for serious lifters. Committing to five days a week, you'll tackle essential lifts like the Bench Press, Overhead Press, and Pull-Ups, focusing on building raw power and muscle. Each session is meticulously structured to progressively challenge your limits, ensuring you gain strength and confidence in every rep. Equip yourself with the tools for success and elevate your lifting game!

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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

Bench Press (Barbell)

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Pendlay Row

Face Pull

Tricep Rope Push Down (Cable)

Bicep Curl (EZ Bar)

Upper 2

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Lateral Raise (Dumbbell)

Tricep Extension (Cable)

Upper 1

Bench Press (Paused)

Incline Curl (Dumbbell)

Squat (Barbell)

Block Pull (Barbell)

Bulgarian Split Squat (Dumbbell)

Plank (Weighted)

Lower 1

Sumo Deadlift (Barbell)

Lying Leg Curl

Leg Extension

Lower 2

Leg Press (45 Degrees)

Squat (Paused)

Stiff Leg Deadlift

Hip Thrust (Barbell)

Farmer's Walk (Weighted)

Lower 3

Leg Press

Sumo Deadlift (Paused)

Single Leg Press

High Bar Squat (Barbell)

Box Squat (Barbell)

Incline Bench Press (Dumbbell)

Barbell Row

Shoulder Press (Machine)

Chest Fly (Machine)

Deadlift (Barbell)

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