AK Power Progression

AKPowerfit

Powerlifting
Coach
Aaron Keane

Powerlifting Progression Program

Elevate your strength game with the Powerlifting Progression Program, an 18-week journey meticulously crafted to help you reach your peak performance. This program is designed to progressively build your power, enhance your technique, and ensure you peak at just the right time, whether you're preparing for a powerlifting meet or aiming to smash personal records.

Over the course of 18 weeks, you'll move through a structured series of training blocks that are tailored to optimize your strength development:

Hypertrophy Block: Kick off the program by building muscle mass and increasing your work capacity with higher volume training.

Strength & Peaking Blocks: Following the hypertrophy phase, you'll enter into blocks that gradually reduce volume while increasing intensity, allowing you to focus on building maximum strength. These blocks are designed to help you handle heavier weights with improved efficiency and precision, culminating in a final tapering phase that ensures you're ready to hit new PRs at the perfect time. Throughout this program, you'll benefit from a structured progression that ensures you avoid overtraining and maximize recovery. This isn’t just about lifting heavy—it’s about lifting smart and making consistent, sustainable progress.

Program Details:

Duration: 18 weeks Focus: Progressive strength building in the squat, bench press, and deadlift

Commitment: 4 sessions per week

This program is designed for lifters who are ready to commit to a challenging yet rewarding regimen. If you're prepared to put in the hard work, sweat, and dedication, you'll be amazed at the strength gains you'll achieve.

Get the full 18-week program now, available directly through our app, and start your journey toward becoming the strongest version of yourself.

$30
Get AK Power Progression
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Strength Redefined
In this program, strength isn't just about lifting heavier—it's about surpassing what you once thought was possible. You'll redefine your limits with strategically designed workouts that push you to new heights. Each phase builds on the last, ensuring you're continuously progressing toward your ultimate strength goals.
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Customised Recovery for Optimal Progress
No two lifters are the same, and neither are their recovery needs. This program rejects the one-size-fits-all approach to deloads. Instead, it empowers you to listen to your body and take recovery breaks when you truly need them. This personalized approach keeps you fresh and injury-free, allowing for consistent progress without unnecessary downtime.
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Efficient and Effective Training
Your time is precious, and this program respects that. We've eliminated the fluff and focused on delivering results through efficient, high-impact training sessions. Every movement, set, and rep is purposeful, ensuring you make significant gains without spending hours in the gym. Get in, get stronger, and get back to your life.
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Timed to Peak When it Counts
The program’s phased structure is carefully crafted to bring you to your peak at the perfect moment. As you progress through the blocks, the training volume decreases while intensity ramps up, allowing your body to adapt and perform at its best. By the time you reach Week 18, you'll be primed to set new personal records when it matters most.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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.
Equipment
Required
Barbell and Plates // Squat Rack // Dumbbells // Bench
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Sample Week
Week 1 of 18-week program
Sunday
Squat 1

A

Back Squat

4 x 7

B

Romanian Deadlift

3 x 10

C

Forward Walking Lunges

3 x 8

D

Barbell Hip Thrust

3 x 8

E

Lying Leg Curl

4 x 12

F

Leg Extension

3 x 10

Monday
bench 1

A1

Bench Press

4 x 8

A2

Chest-Supported DB Row

4 x 8

B1

Shoulder Press

3 x 10

B2

Pull-Up

3 x 10

C1

Incline DB Bench Press

3 x 12

C2

1-Arm DB Row

3 x 12

D1

Push-Up

2 x 9

D2

Inverted Row

2 x 10

Wednesday
deadlift 1

A

Barbell Deadlift

4 x 6

B

Pause Back Squat

3 x 8

C

Bulgarian Split squat

3 x 10

D

Barbell Hip Thrust

4 x 10

E

Leg Extension

3 x 10

Thursday
shoulders 1

A

Shoulder Press

3 x 8

B

Band Face Pull

3 x 12

C1

DB Lateral Raise

3 x 10

C2

Rear Delt Flyes

3 x 15

C3

DB Front Raise

3 x 12

D1

DB Renegade Row

1 x 100

D2

KB Russian Twist

1 x 100

Saturday
back arms 1

A

Barbell Row

5 x 10

B

Close Grip Bench Press

4 x 8

C

Chin-Up

4 x 9

D

JM Press

4 x 8

E

EZ Bar Curl

3 x 10

F1

Skull Crushers

3 x 10

F2

Hammer Curl

3 x 8

Coach
More from AKPowerfit
coach-avatar Aaron Keane

Competitive powerlifter, online and in person coach

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Redefine strength Lift peak achieve

Push your limits, reach new heights, and become the strongest version of yourself. Your journey to peak performance starts here

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FAQs
Is this program suitable for beginners?
The Powerlifting Progression Program is designed for intermediate to advanced lifters who have a solid foundation in the squat, bench press, and deadlift.
How many days per week will I be training?
The program requires a commitment of 4-5 training sessions per week depending on block. This schedule is designed to maximize your strength gains while allowing adequate recovery time between sessions.
What happens if I need a deload during the program?
If you feel fatigued or notice a decline in performance, it’s perfectly fine to take a deload week as needed to ensure you're recovering properly and avoiding injury.
Will this program help me prepare for a powerlifting meet?
Absolutely! The program is specifically designed to help you peak for a powerlifting meet or test your max lifts at the end of the 18 weeks. The final phase focuses on tapering and peaking, so you're ready to perform at your best when it matters most.

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