Forged Under Load
Five-Five Performance
Powerlifting, Power SportsTake your strength to the next level with this 12-week, advanced-level program designed for serious lifters. Built for athletes and experienced lifters who want to maximize their raw strength while enhancing long-term joint and muscular durability, this program combines evidence-based strength training principles with smart recovery strategies.
Each week is strategically structured to push your limits through a mix of max effort, dynamic effort, and repetition effort lifts, while carefully managing volume and intensity to reduce injury risk. The program emphasizes barbell-based compound lifts, accessory work, and mobility/drill components that keep your body resilient under heavy loads.
By the end of the 12 weeks, you can expect:
Significant gains in maximal strength across key lifts
Improved muscular durability and joint health
Enhanced ability to handle heavy training loads safely
A structured, progressive approach that keeps you constantly advancing
This program is for lifters who are serious about getting stronger without compromising their longevity in the gym.****
Prep
A
Dynamic Stretch and Warm Up
Dynamic Stretch: 10 yds of each 1. Knee Hugs 2. Quad Stretch 3. Hip Cradle 4. Hamstring Scoop 5. Inchworm 6. Frankenstein March Hip Series: 5 reps each side 1. Fire Hydrants 2. Hip Circles Forward 3. Hip Circles Backwards 4. Adductor Rocks 5. Saigon Squat Dynamic Movement: 10 yds of each 1. A-Skip 2. Backwards Open Hip Skip 3. High Knee Carioca 4. High Knees 5. Butt Kicks
B
Front Squat
7 x 5
C
Barbell Bench Press
7 x 5
D
Sumo Deadlift
7 x 5
E1
Barbell Hip Thrust
3 x 10
E2
Pendlay Row
3 x 8
E3
Sandbag Carry
3 x 20
A
Core
1 x 100
B1
DB Shrug
3 x 20
B2
DB Reverse Fly
3 x 12
C1
Zottman Curls
4 x 8
C2
Rolling Tricep extensions
4 x 8
D
Heavy Barbell Hold
3 x MAX
E
Treadmill Work
1 x 30:00
Prep
A
Dynamic Stretch and Warm Up
Dynamic Stretch: 10 yds of each 1. Knee Hugs 2. Quad Stretch 3. Hip Cradle 4. Hamstring Scoop 5. Inchworm 6. Frankenstein March Hip Series: 5 reps each side 1. Fire Hydrants 2. Hip Circles Forward 3. Hip Circles Backwards 4. Adductor Rocks 5. Saigon Squat Dynamic Movement: 10 yds of each 1. A-Skip 2. Backwards Open Hip Skip 3. High Knee Carioca 4. High Knees 5. Butt Kicks
B
Back Squat
5 x 5 @ 50, 55, 60, 60, 60 %
C
Seated Barbell Overhead Press
4 x 6
D1
Single Leg Hip Thrust
3 x 12
D2
JM Press
3 x 8
E1
Chest-Supported DB Row
3 x 12
E2
DB Walking Lunge
3 x 8
F
Plate Pinch Grip Hold
3 x MAX
A
Core
1 x 100
B1
Band Pull-Apart
3 x 10
B2
Seated Lateral Raise
3 x 10
C1
Spider Curl
4 x 8
C2
Band Tricep Push Down
4 x 20
D1
DB Wrist Extension
3 x 15
D2
Banded Wrist Curl
3 x 15
E
Treadmill Work
1 x 30:00
Prep
A
Dynamic Stretch and Warm Up
Dynamic Stretch: 10 yds of each 1. Knee Hugs 2. Quad Stretch 3. Hip Cradle 4. Hamstring Scoop 5. Inchworm 6. Frankenstein March Hip Series: 5 reps each side 1. Fire Hydrants 2. Hip Circles Forward 3. Hip Circles Backwards 4. Adductor Rocks 5. Saigon Squat Dynamic Movement: 10 yds of each 1. A-Skip 2. Backwards Open Hip Skip 3. High Knee Carioca 4. High Knees 5. Butt Kicks
B
Front Squat
5 x 5
C
Barbell Bench Press
5 x 5
D
Weighted Pull Ups
5 x 5
E1
Reverse Hyperextension
3 x 10
E2
DB Incline Bench Press
3 x 12
E3
Weighted Plank
3 x 0:30
A
Treadmill Work
1 x 60:00
B1
Fire Hydrant
3 x 5
B2
Foam Roll
1 x 5:00
B3
Static Stretch
1 x 5:00
Coach Parker
CSCS, USA Weightlifting Level 1 Coach. Former collegiate strength and conditioning coach. I have worked with clients ranging in age from 6 to 75 years old. My passion is the weightroom and helping people reach their goals in fitness.
