The Spartan Powerlifting Program

This is a program is made for Beginners - Intermediates that want to pack on a serious amount of strength.
Feel free to take a deload week if needed; 
typically every 4 weeks
(Choose your own accessories)

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Conditioning Phase: Weeks 1 - 3
Heavy lifting Phase: Weeks 4 - 7
Peak Phase 1: Weeks 8 - 10
Peak Phase 2: Weeks 11 - 12

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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

Front Squat (Paused)

Bench Press (Paused)

Bench Press (Barbell)

Deadlift (Barbell)

Squat (Barbell)

Overhead Press (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Squat (Paused)

Tempo Squat (Barbell)

Deadlift (Paused)

Tempo Deadlift

Overhead Press (Paused)

Deadlift (Deficit)

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