SSTT Powerlifting 4x /w

This is a powerlifting program produced by a world record holder on deadlift, Jamal Browner. This Program is 4 days a week with 4x bench, and 2x squat and deadlift.

The goal of this program is to increase my SBD total in preparation for my own powerlifting comp next year (2025) while I cut down from 123kg -> 93 kg.

Mon    Tue       Wed  Thu       Fri     Sat      Sun
Day 1 , Day 2 , rest , Day 3 , rest , Day 4 , rest

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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)

Incline Bench Press (Barbell)

Leg Extension

Seated Dumbbell Curl

Rear Delt Fly (Machine)

Bench Press (Barbell)

Bench Press (Dumbbell)

Tempo Deadlift

Lat Pulldown

Chest Supported Row (Machine)

Seated Hamstring Curl

Squat (Paused)

Bench Press (Wide Grip)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

One Arm Lateral Raise (Cable)

Bicep Curl (Cable)

Deadlift (Barbell)

Leg Curl

Lateral Raise (Dumbbell)

Chest Fly (Cable)

Lat Pulldown (Single Arm)

Skull Crusher (Barbell)

Pec Deck (Machine)

Bent Over Row (Barbell)

Standing Pullover (Cable)

Bicep Curl (Dumbbell)

Deload Week

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