Intro to Powerlifting

PeakHD

Powerlifting
Coach
Ben Pollack

The Intro to Powerlifting program is a 10-week program designed to drive real progress every single week.

I'm going to push you each week to train harder, with more intensity, and we'll build volume as you build muscle and see numbers that you've never touched in the past.

The weekly split is a four-day full-body routine, with two heavy days and two light days.

The light days use close variations of the competition lifts. While you can change any of the exercises in the program to suit your needs, I highly recommend that you complete the full 10-week program as written before making any changes.

Poundages do not matter for assistance work. You should choose a weight that you can handle under control, and perform somewhere between 10-20 reps per set. Do not train to failure.

If you unfamiliar with any of the assistance work in the program, click on the video demonstrations.

My hope is that as you progress through these templates, you're able to distinguish patterns and learn how your body responds to different methods, so that you can write your own programs more effectively.

Unlock the Gainz by clicking below.

$97
Get Intro to Powerlifting
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Proven Programming
I've put together a program that gets results. Plain and simple. Stick to the plan and you'll get results. Guaranteed.
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Unlock Power Like Never Before
You'll make real progress over the next 10 weeks. Expect to hit numbers you've never seen before.
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A Community to Train With
Even if you're training alone, you'll have access to a community of lifters that are training just as hard as you. Jump on the message boards to interact and engage with the rest of our community.
Features
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Programming 4 days per week
4 days of heavy lifting so you're making progress each and every week.
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Exercise Video Guidance
You'll see an instructional video for each movement so you're not guessing what to do or how to do it.
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Detailed, expert instruction
I'll instruct you on your sets, load, and RPE so you know what I'm looking for throughout the program.
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Community
You'll have access to our community so you're not going at this alone.
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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, all through an app.
Equipment
Required
Barbell + Plates // Bench // Dumbbells // Pull-Up Bar
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Sample Week
Week 1 of 11-week program
Sunday
Week 1 Day 1

A

Back Squat

3 x 12 @ 65 %

B

Bench Press

3 x 12 @ 65 %

C

DB L-Flye

3 x 12

D

Incline Shrug

3 x 12

Monday
Week 1 Day 2

A

Overhead Press

3 x 12 @ 65 %

B

Deadlift

3 x 12 @ 65 %

C

Barbell Bicep Curl

3 x 12

D

Abs

3 x MAX

Wednesday
Week 1 Day 4

A

High Bar Back Squat

3 x 12 @ 50 %

B

Close Grip Bench Press

3 x 12 @ 50 %

C

Bent-Forward DB Raise

3 x 12

D

Rolling DB Extension

3 x 12

Thursday
Week 1 Day 5

A

Switch Stance Deadlift

3 x 12 @ 50 %

B

1-Arm DB Row

3 x 12

C

Chin-Up

3 x 12

D

Abs

3 x MAX

Coach
More from PeakHD
coach-avatar Ben Pollack

Professional powerlifter, bodybuilder, and Ph.D.

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Get Started Today!

You've Got 12 weeks of gainz ahead of you.

Get Intro to Powerlifting
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FAQs
What should I expect from the program?
Expect to work your ass off. But if you commit to the training and stick to the plan, you'll get the results you signed up for in the first place.
Will I be working with Ben?
Not directly. If you want access to me, I suggest you scroll down and join one of our training communities where you'll have access to me on the message boards. I'd recommend you complete this training plan and then jump into one of our communities right after.
The Proof
verified-athlete-avatar Ben Pollack

Yep, I do my own programming!

Verified Athlete

"WHY AM I DOING THIS TO MYSELF?!?!"

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Intro to Powerlifting
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