Christian's Updated Powerlifting Program

The purpose of this program is to help you build up as much strength as possible in 12 weeks

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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

Squat (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

Leg Press

Leg Curl

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Tricep Rope Push Down (Cable)

Skull Crusher (Barbell)

Bicep Curl (Dumbbell)

Bench Technique

Chest Press (Machine)

Overhead Tricep Extension (Cable)

Deadlift (Paused)

Leg Extension

Squat & Deadlift Secondary

SBD (Deload)

Squat & DL Secondary (Deload)

Bench Press (Dumbbell)

T-Bar Row

Lat Pulldown

Bicep Curl (EZ Bar)

Bench (Deload)

Seated Shoulder Press (Dumbbell)

Heavy Bench 

Bench Press (Close Grip)

Dip (Weighted)

Lateral Raise (Cable)

Bench Volume

Standing Pullover (Cable)

Heavy Bench

Bench Volume (Deload)

Incline Bench Press (Smith Machine)

Tempo Squat (Barbell)

Romanian Deadlift (Barbell)

Back Extension

Calf Raise (Machine)

Deadlift (Deload)

Heavy Deadlift

Pull-Up (Weighted)

Face Pull

Bench Technique 

Bench Volume 

Heavy Deadlift 

Tricep Extension (Cable)

Squat & Deadlift Secondary 

Spoto Press

Light Bench

Squat Technique

Meet / Test Day

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