FIT

Powerlifting
Coach
Caleb Anderson

A 12 week program centered around preparing the lifter to participate in a lifting meet centered around the three main barbell lifts: squat, bench press, and deadlift. The program includes reps, sets, weekly programming, as well as tips and cues for the individual movements. While a beginner could make use of it, someone with some experience in the gym will get the most out of it.

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 12-week program
Monday
Push/Pull Week 1

A1

Dead Bug

2 x 5

A2

Dead Hang

@ 0:45

A3

Band Face Pull

2 x 5

B1

Bench Press

8, 4, 4, 3 @ 45, 60, 70, 75 %

B2

Seated Row

8, 8, 6, 6 @ 60, 65, 70, 70 %

C1

Deadlift

6, 4, 4, 4 @ 60, 70, 80, 70 %

C2

Glute Bridge

4 x 5

D

Assault Bike

3 x 0:30

Tuesday
Squat/Legs Week 1

A1

Dead Hang

@ 0:45

A2

Kneeling Hip Flexor Stretch

2 x 5

A3

Walking Lunges

2 x 8

B

Back Squat

8, 5, 4, 4 @ 50, 60, 65, 70 %

C1

Romanian Deadlift

8, 5, 5, 8 @ 50, 65, 70, 50 %

C2

Leg Extension

10, 8, 6 @ 50, 60, 70 %

D

Treadmill Work

1 x 5:00

Wednesday
Push/Pull Accessory Week 1

A1

Dead Bug

2 x 5

A2

Dead Hang

2 x 0:45

A3

Band Pull-Apart

2 x 5

B1

Incline DB Bench Press

10, 8, 8 @ 25, 30, 35 lb

B2

Tricep Pushdown

12, 10, 10 @ 20, 25, 30 lb

C1

Lat Pulldown

12, 10, 8 @ 30, 35, 40 lb

C2

Cable Facepull

12, 10, 8 @ 25, 30, 35 lb

D

Assault Bike

2 x 0:45

Thursday
Push/Pull Week 1

A1

Dead Bug

2 x 5

A2

Dead Hang

@ 0:45

A3

Band Face Pull

2 x 5

B1

Bench Press

8, 4, 4, 3 @ 45, 60, 70, 75 %

B2

Seated Row

8, 8, 6, 6 @ 60, 65, 70, 70 %

C1

Deadlift

6, 4, 3, 6 @ 60, 70, 80, 70 %

C2

Glute Bridge

4 x 5

D

Assault Bike

3 x 0:30

Friday
Squat/Legs Week 1

A1

Dead Hang

@ 0:45

A2

Kneeling Hip Flexor Stretch

2 x 5

A3

Walking Lunges

2 x 8

B

Back Squat

8, 5, 4, 4 @ 50, 60, 65, 70 %

C1

Romanian Deadlift

8, 5, 5, 8 @ 50, 65, 70, 50 %

C2

Leg Extension

10, 8, 6 @ 50, 60, 70 %

D

Treadmill Work

1 x 5:00

Coach
coach-avatar Caleb Anderson

Powerlifting Meet Prep