20 Week Powerlifting Program
5 sessions a week
FeaturesA
Front Squat
10 x 3 @ 80 %
B
Hyperextension
4 x 8
C
TRX Leg Curl
5 x 10
A
Bench Press
10 x 3 @ 80 %
B
Lat Pulldown
5 x 10
C
Barbell Upright Row
5 x 10
D
Tricep Pushdown
5 x 10
A
Sumo Deadlift
3 x 5
B
Bulgarian Split Squat
3 x 10
C
Suitcase Deadlifts
4 x 8
D
Unilateral Farmers Carry
@ 20
A
Close Grip Bench Press
5 x 10 @ 60 %
B
Incline DB Bench Press
4 x 10
C
Bent Over Row
5 x 10 @ 60 %
D
KB Bottom Up Z Press
3 x 10
A
Back Squat
10 x 10 @ 65 %
B
Lying Leg Curl
4 x 12