This is a comprehensive powerlifting program that uses fact based training principles to take you from hypertrophy all the way to peaking. This program will prepare you for any powerlifting meet or max effort attempt.
Program days vary from 4-5.
A
Assault Bike
1 x 5:00
B1
Band Face Pull
1 x 10
B2
Band External Shoulder Rotation
1 x 10
B3
Band Dislocation
1 x 10
C1
Walking Hip Opener
1 x 20
C2
Sling Shot Side Step
1 x 20
C3
Air Squat
1 x 15
D
High Bar Back Squat
3 x 5
E
Back Extension
2 x 8
F
Lat Pulldown
3 x 10
G
Side Plank
2 x 0:30
H
Foam Roll
1 x 5:00
A
Rowing
1 x 5:00
B1
Band Face Pull
1 x 10
B2
Band External Shoulder Rotation
1 x 10
B3
Band Dislocation
1 x 10
C1
Walking Hip Opener
1 x 20
C2
Sling Shot Side Step
1 x 20
C3
Air Squat
1 x 15
D
Bench Press
3 x 5
E
Swiss Bar Bench Press
2 x 8
F
DB Lateral Raise
3 x 10
G
DB Kickback
3 x 10
H
Foam Roll
1 x 5:00
A
Assault Bike
1 x 5:00
B1
Band Face Pull
1 x 10
B2
Band External Shoulder Rotation
1 x 10
B3
Band Dislocation
1 x 10
C1
Walking Hip Opener
1 x 20
C2
Sling Shot Side Step
1 x 20
C3
Air Squat
1 x 15
D
Deadlift
3 x 5
E
SSB Squat
3 x 6
F
Face Pull
3 x 10
G
Foam Roll
1 x 5:00
A
Rowing
1 x 5:00
B1
Band Face Pull
1 x 10
B2
Band External Shoulder Rotation
1 x 10
B3
Band Dislocation
1 x 10
C1
Walking Hip Opener
1 x 20
C2
Sling Shot Side Step
1 x 20
C3
Air Squat
1 x 15
D
Bench Press
3 x 6
E
Close Grip Bench Press
2 x 6
F
Single Arm Cable Extension
3 x 10
G
Ab Wheel
2 x 10
H
Foam Roll
1 x 5:00
A
Assault Bike
1 x 5:00
B1
Band Face Pull
1 x 10
B2
Band External Shoulder Rotation
1 x 10
B3
Band Dislocation
1 x 10
C1
Walking Hip Opener
1 x 20
C2
Sling Shot Side Step
1 x 20
C3
Air Squat
1 x 15
D
Stiff Leg Deadlift
2 x 8
E
Leg Extension
3 x 10
F
1-Arm DB Row
3 x 10
G
Face Pull
3 x 10
H
Foam Roll
1 x 5:00
Strength, Powerlifting and General Fitness Coach Robert has had a passion for fitness his entire life, and that passion has developed into a love for strength sports. With over a decade of training experience, a Bachelors Degree in Exercise and Movement Science and a CSCS from the NSCA. Robert has both the knowledge and experience to help you achieve your goals and hit that next PR.