Advanced Powerlifting Strength Program

The Club Physio

Coach
Sam Cataldo

Are you an experienced lifter with a passion for conquering the barbell? Our cutting-edge powerlifting program is meticulously crafted for advanced enthusiasts like you, aiming to skyrocket your performance in the bench press, deadlift, and back squat. Built on the foundation of progressive overload and precise percentages of your 1RM, this program is designed to transform you into an absolute powerhouse.

Bench, Deadlift, Squat Mastery:

Elevate your powerlifting prowess by focusing on the holy trinity of strength training: bench press, deadlift, and back squat. These core lifts form the cornerstone of our program, and we've meticulously tailored each session to optimize your performance in these lifts.

Upper-Lower Split for Holistic Growth:

Experience balanced strength development with our upper body and lower body split. Your body will thank you as each muscle group receives the attention it deserves.

Accessories for Lift Enhancement:

We understand that the path to powerlifting supremacy isn't just about the big three lifts. Our program includes carefully selected accessory exercises to complement and enhance your main lifts.

$30
Get Advanced Powerlifting Strength Program
benefit-image-0
Unleash your Inner Strength
Step into the realm of elite powerlifters with our Advanced Powerlifting Program. Break free from limitations, redefine your boundaries, and transform into a force to be reckoned with. Join the ranks of the strongest and most dedicated athletes as you shatter your personal records and seize your destiny as a true powerlifting champion. Your journey to strength starts now.
benefit-image-1
Accessories for Lift Enhancement:
We understand that the path to powerlifting supremacy isn't just about the big three lifts. Our program includes carefully selected accessory exercises to complement and enhance your main lifts. These accessory lifts are strategically chosen to address weak points, reinforce proper form, and boost overall strength. Your body will become a finely tuned machine, ready to crush any lifting challenge.
benefit-image-2
Precision Progressive Overload:
Our program revolves around the time-tested principle of progressive overload. By systematically periodised increases in the intensity of your lifts, you'll shatter your personal records and reach heights you never thought possible. With calculated percentages of your 1RM, every session becomes a step closer to the strongest version of yourself.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all in our app.
Equipment
Required
Gym Access
sample week banner image
phoneMockup
Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1 Lowers Strength

A1

Inch Worm to Back Extension

1 x 5

A2

Worlds Greatest Stretch Rotations

1 x 5

A3

Crucifix Kicks

1 x 5

A4

Scorpion

1 x 5

B1

Dead Bug

2 x 10

B2

Glute activation bridge

2 x 10

B3

Side Plank

2 x 0:30

C

Back Squat

5 x 5 @ 80 %

D1

Leg Press

3 x 10

D2

DB Standing Calf Raise

3 x 20

D3

Hip Thrust

3 x 10

E1

Ab Wheel

2 x 10

E2

Band Resisted Side Plank Row

2 x 20

Monday
Week 1 Day 2 Uppers Strength

A1

Worlds Greatest Stretch Rotations

1 x 5

A2

Inch Worm to Back Extension

1 x 5

A3

Crucifix Kicks

1 x 5

A4

Scorpion

1 x 5

B1

Band Face Pull

2 x 10

B2

Band Pull-Apart

2 x 10

C1

Barbell Bench Press

5, 5, 5, 5, 2, 2 @ 80, 80, 80, 80, 85, 85 %

C2

Bench Pull - Barbell

5 x 5 @ 80 %

D1

Dip

10, 8, 8, 8

D2

Lat Pulldown

10, 8, 8, 8

E1

Hammer Curl

2 x 10

E2

Tricep Pushdown

2 x 10

Wednesday
Week 1 Day 4 Lowers Volume

A1

Scorpion

1 x 5

A2

Crucifix Kicks

1 x 5

A3

Inch Worm to Back Extension

1 x 5

A4

Worlds Greatest Stretch Rotations

1 x 5

B1

Monster Walks - Lateral

2 x 10

B2

Copenhagen - Short Lever

2 x 10

B3

Band Face Pull

2 x 10

C

Trap Bar Deadlift

4 x 5 @ 80 %

D

Trap Bar Deadlift

6 x 3 @ 60 %

E1

Bulgarian Split Squat

3 x 10

E2

Seated Calf Raise

3 x 20

F1

Dead Bug - Weighted (Alternating)

2 x 10

F2

Russian Twist

2 x 10

Thursday
Week 1 Day 5 Uppers Volume

A1

Scorpion

1 x 5

A2

Crucifix Kicks

1 x 5

A3

Worlds Greatest Stretch Rotations

1 x 5

A4

Inch Worm to Back Extension

1 x 5

B1

Band Pull-Apart

2 x 10

B2

Band Face Pull

2 x 10

C1

Close Grip Bench Press

12, 10, 10, 10

C2

Weighted Pull Ups

3 x 6

D1

Seated Row

3 x 8

D2

Seated DB Press

3 x 8

E1

DB Bench Press

2 x 10

E2

Chest Supported DB Reverse Fly

2 x 10

F1

Spider Bicep Curls - Barbell

2 x 10

F2

DB Skull Crushers

2 x 10

Coach
More from The Club Physio
coach-avatar Sam Cataldo

Having worked with athletes of the highest level and currently at NSWIS, Sam and his programs will get you performing at your peak when it matters most!

More from The Club Physio

programs
Advanced Powerlifting Strength Program
Join Today!