Smalltown_guy Beginner Powerlifting Program

Increase total in the squat, bench, and deadlift. For beginner and early intermediate powerlifters. 

Read this before starting the program. This is a modified 5/3/1 method. As with the normal 5/3/1 method, utilize 90% of your actual 1RM as your training max. 

The last set in week three for squat bench and deadlift @ 90% should be an AMRAP @ RPE 9.

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Week 1

Week 2

Week 3

Week 4

Deadlift (Barbell)

Squat (Low Bar)

Cable Crunch

Overhead Press (Barbell)

Bench Press (Barbell)

Bent Over Row (Barbell)

Squat (Barbell)

Day 1

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