13-Week Powerlifting Prep
POWERFLOW
PowerliftingThe 13-Week Powerlifting Prep program is designed to take you from day one of training all the way through meet week with a clear, structured plan. Whether this is your first time following a program or you’ve been lifting for years, this program is written to be self-sufficient, easy to follow, and built for anyone who wants to get stronger.
Inside, you’ll find 13 weeks of progressive programming that balances training intensity and recovery. The program includes: • Structured phases to build strength in the squat, bench, and deadlift. • Three built-in deload weeks to keep you fresh and prevent burnout. • A taper week leading into meet week so you feel strong, rested, and ready to perform. • RPE (Rate of Perceived Exertion) guidelines that let you adjust training based on how you feel day-to-day, making the program flexible and sustainable.
Every workout is laid out in a simple, user-friendly format so you’ll always know exactly what to do. The exercise selection is straightforward, effective, and written with clear instructions so you don’t waste time guessing. You’ll see warm-ups, mobility, some cardio, main lifts, accessory work, and progressions all organized in a way that makes sense and flows from week to week.
This program is meant to feel like having a coach in your pocket. It takes the guesswork out of training by telling you exactly how to structure your lifts, when to push harder, and when to pull back. It’s designed so you can open the app, get straight to work, and trust that the plan will get you where you want to be!
By the end of 13 weeks, you’ll not only have put in the training to hit big numbers on the platform (or in the gym, if you’re not competing), but you’ll also understand how to train smarter. You’ll build confidence in your lifts, learn how to use RPE to manage intensity, and walk away with a program that feels sustainable, not overwhelming.
If you’ve ever wanted a complete powerlifting prep plan that’s easy to read, easy to execute, and truly sets you up for success, this is it. All you have to do is follow the steps, put in the work, and show up ready!
Prep
A
Quad/Hip Movement Prep
WARM UP & MOBILITY: (Should Take 10-15mins) -Hamstring Scoops -Hip 90/90 Rocks / 8/side -Long Sitting Lift Offs (goal is to keep the quad engaged so the knee does not bend) / 8-10/side -Bear Rock Backs / 8-10reps -Hip Adductor Rocks / 8/side -Frog Stretch / 8 Breaths -Couch Stretch / 8 Breaths/side -Band Assisted Reverse Nordics / 8-10reps -Closed Chain Hip IR Side Plank with Rotation / 8-10/side -Airplanes 2x/side -Pigeon Rocks on Bench / 10/side -Lat Stretch with Band -Dead Bugs / 10/side
B
Barbell Back Squats
3 x 3
C
Goblet Bulgarian Split Squat
D
Cossack Squats
E
Hollow Body Hold
Prep
A
Upper Body/Shoulder Movement Prep
WARM UP & MOBILITY: (Should Take 10-15mins) -Cat Cow / 30sec. -Childs Pose / 30sec (Breathe) -Quadruped Thoracic Rotation / 8/side -Banded Passthroughs / 10reps -Lat Stretch/Contraction / 8/side -Thoracic Extension / 8reps -Couch Stretch / 8 Breaths/side -KB Bottoms Up Horizontal Abd/Add / 8/side -KB Bottoms Up Single Arm Floor Press / 8/side -KB Bottoms Up Bench / 8/side -Band Pass Through / 10reps -Band Pull Apart / 15reps
B
3-Count Pause Bench
1, 1, 4, 4, 4
C
Feet Up Bench
3 x 3
D
Wide Grip Lat Pulldown
E
Half-Kneeling Single Arm Row (bench supported)
F
Rolling DB Tricep Extension
G
Cardio of Choice
Prep
A
Hip/Lower Back Movement Prep
WARM UP & MOBILITY: (Should Take 10-15mins) -Hamstring Scoops / 8/leg -Hip 90/90 Rocks / 8/side -Hip Adductor Rocks / 8/side -Frog Pose / 8 Breaths -Couch Stretch / 8 Breaths/side -Band Assisted Reverse Nordics / 8-10reps -Worlds Greatest Stretch / 8/side -Airplanes 2x/side -Pigeon Rocks on Bench / 10/side -Lat Stretch with Band -Hollow Body Hold / 30sec, 2x
B
Barbell Conventional Deadlift
3 x 3
C
Landmine Split Squat w/ Internal Rotation
D1
DB Single Leg Glute Bridge
D2
Hamstring Roller
2 x MAX
E
Copenhagen Plank
F
Choice of Cardio
Prep
A
Upper Body/Shoulder Movement Prep
WARM UP & MOBILITY: (Should Take 10-15mins) -Cat Cow / 30sec. -Childs Pose / 30sec (Breathe) -Quadruped Thoracic Rotation / 8/side -Banded Passthroughs / 10reps -Lat Stretch/Contraction / 8/side -Thoracic Extension / 8reps -Couch Stretch / 8 Breaths/side -KB Bottoms Up Horizontal Abd/Add / 8/side -KB Bottoms Up Single Arm Floor Press / 8/side -KB Bottoms Up Bench / 8/side -Band Pass Through / 10reps -Band Pull Apart / 15reps
B
Bench
3 x 3
C
Seated Arnold Press
D
Cable Crossover
E1
DB Lateral Raises
E2
DB Front Raises
F
Choice of Cardio
Prep
A
Full Body Movement Prep
WARM UP & MOBILITY: (Should Take 10-15mins) -Hamstring Scoops / 8/side -Hip 90/90 Rocks / 8/side -Hip Adductor Rocks / 8/side -Frog Pose / 8 Breaths -Couch Stretch / 8 Breaths/side -Airplanes 2x/side -Pigeon Rocks on Bench / 10/side -Quadruped Thoracic Rotation / 8/side -Banded Passthroughs / 10reps -Lat Stretch/Contraction / 8/side -Thoracic Extension / 8reps -Band Pass Through / 10reps -DB Horizontal Abd/Add / 8/side -DB Single Arm Press / 8/side -DB Single Arm Bench / 8/side -Dead Bugs / 10/side
B
Belt Squat.
2 x 10
C
Bench
1, 7, 7
D
Landmine Single Leg Deadlift
E1
Jefferson Curl
E2
Copenhagen Cross Connect Crunch
F
Cardio of Choice
Tyler Argento
I’m Tyler Argento, strength coach and competitive powerlifter with thousands of hours coaching in-person and online. My focus is making training fun, effective, and sustainable while helping lifters build strength and confidence. This program is built from experience— both from coaching athletes and running the prep myself!