16 Weeks of Strength

Start with some “getting back to it” weeks prior to hopping into the meat of the program where you’ll tapper yourself to hit some PRs. Week 5 starts the 4 week volume phase to help build your muscle and endurance. Week 9 will start what I call the 4 week strength phase. You’ll focus of sets of 5 to help build your strength back after the volume phase. Weeks 13-16 are the peaking phase. Less overall volume but higher intensity! The final 2 weeks will mimic the last few weeks of a powerlifting meet prep. You’ll finish in a “deload/reload” week to help solidify the peak. Week 17 is on there as a max week. But how you max is ultimately up to you, I dedicate a day to each lift. But you can have a mock powerlifting meet and do them all in one day. It’s up to you.

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Squat (Low Bar)

Leg Extension

Lying Leg Curl

Bench Press (Barbell)

Rolling Tricep Extension (Dumbbell)

Chest Fly (Dumbbell)

Seated Row (Cable)

Deadlift (Barbell)

Bent Over Row (Barbell)

Good Morning

Bench Press (Close Grip)

Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Dumbbell Row

Squat (Paused)

Long Pause Bench Press

Block Pull (Barbell)

Lat Pulldown

Bicep Curl (EZ Bar)

Legs Up Bench Press (Barbell)

Incline Bench Press (Barbell)

Spoto Press

Sling Shot Bench Press (Barbell)

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