Master Strength 25
Powerlifting
Coach
Andrew Miles
12 Week Powerlifting 3 x Week based on Prilepin's Chart with Peaking for Comp
Squat Bench and Deadlift on separate Day's
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1
A
Back Squat
5 x 5 @ 70 %
B
Front Squat
3 x 6 @ 60 %
C
Romanian Deadlift
3 x 8 @ 6
D
Plank
3 x 0:45
Tuesday
Week 1 Day 3
A
Bench Press
5 x 5 @ 70 %
B
Close Grip Bench Press
3 x 6 @ 60 %
C
1-Arm DB Row
3 x 8 @ 7
D
Tricep Pushdown
3 x 12 @ 7
Thursday
Week 1 Day 5
A
Deadlift
4 x 4 @ 75 %
B
Deficit Deadlift
3 x 5 @ 65 %
C
Hamstring Curl
3 x 10 @ 7
D
Hanging Leg Raise
3 x 10 @ 7
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