Greg Panora Training Systems
PowerliftingThis 3-wave program spread over 11 weeks is designed for the beginner athlete wanting to have a well-structured program to use while working towards a competition. The program includes warmups, peaking instructions, and even nutrition guidance. Repeat the program until you are ready to pick a meet then follow the peaking guidance in the included guide.
Make sure you join the Panora Powerlifting Team Facebook group to share your training videos and get coached on technique and compete with the team.
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3 x 3 @ 80 %
B
Pause Back Squat
2 x 2
C
Hack Squat
2 x 8
D
Leg Extension
4 x 10
E
Lat Pulldown
3 x 8
A
Bench Press
3 x 5 @ 75 %
B
Bench to a 2 Board
2 x 6
C
DB Chest Fly
4 x 10
D
Skull Crushers
2 x 10
E
Cable Facepull
5 x 12
A
Deadlift
5 x 1 @ 85 %
B
Rack Pull
2 x 3
C
Back Extension
5 x 15
D
Chest-Supported DB Row
3 x 6
A
Standing Abs
1 x 100
B
Sit-ups on GHR
1 x 100
C
Banded Overhead Press
4 x 15
D
Seated Dumbbell Shrug
4 x 10
E
Hammer Curl
3 x 8
Greg Panora
7 time all time world record holder|2630 multi-ply total|2102 raw no wraps total|2335 single-ply total|Every top 10 list at Westside Barbell|Currently coaching powerlifting at Crossfit Casco Bay
