Powerlifting Foundation
Richard_Performance
PowerliftingReady to take your first serious step into powerlifting? This program is built for novice lifters who already know their way around the gym but want structured guidance to build real strength in the squat, bench, and deadlift.
Over 6 weeks, you’ll train with purpose, improve technique, and build the consistency needed to keep progressing.
Here’s what you’ll get:
- Structured sessions focused on the three main lifts
- Targeted accessory work to fix weak points and build balance
- Clear, week-to-week progressions that drive steady results
How to get the most out of it: follow each session as written, track your progress inside Train Heroic, and reassess your maxes at the end of 6 weeks. From there, you can repeat the cycle with updated numbers or increase difficulty for continued progress—the program is built to grow with you.
Start today and set the foundation for a stronger, more confident you under the bar.
Circuit
A
Goal: Open hips, brace trunk, groove depth. 8–12 minutes max. General (3–5 min): Bike, row, or brisk walk. Mobility/Activation (2–3 rounds): >Hip Airplanes x5/side >90/90 Hip Switches x6/side >Glute Bridge March x8/side >Side Plank with Hip Lift x20s/side Barbell Prep: >Empty bar squat x10 >Squat w/ pause at bottom x5 (w/ empty bar or 40–60kg) >Gradual warm-up sets into % work
B
COMPETITION SQUAT
4 x 6 @ 65 %
C
Pause Back Squat
3 x 5 @ 60 %
D
Step-Ups
3 x 20
E
Suitcase Carry
3 x 30
Circuit
A
Goal: Loosen T-spine/shoulders, activate upper back, prep paused drive. 8–12 minutes max. General (3 min): Band dislocates + wall slides. Mobility/Activation (2–3 rounds): >Band Pull-Aparts x12 >Scap Push-Ups x10 >Y-T-W Raises (light DB or bodyweight) x6 each >Glute Bridge Floor Press x8 Barbell Prep: >Empty bar bench x12 (pause every rep) >Bench w/ long pause x5 @ ~40–50% >Build into % work
B
COMPETITION BENCH
4 x 6 @ 65 %
C
Close Grip Bench Press
3 x 8 @ 60 %
D
1-Arm DB Row
4 x 8
E
Tricep Pushdown
3 x 12
Circuit
A
Goal: Brace trunk, open posterior chain, prime start position. 8–12 minutes max. General (3–5 min): Rower or bike. Mobility/Activation (2–3 rounds): >Cat-Cow x5 >Bird Dog w/ reach x6/side >Hamstring Scoops x8/side >Plank to Downward Dog Walkouts x5 >Banded Good Morning x10 Barbell Prep: >Empty bar RDL x8–10 >Deficit RDL (or pause below knee) x5 light >Build into % work
B
COMPETITION DEADLIFT
4 x 5 @ 65 %
C
Paused Deadlift
3 x 4 @ 60 %
D
Hip Thrust
3 x 10
E
Ab Wheel - Rollouts
3 x 10
Circuit
A
Goal: Prime both movement patterns efficiently, emphasize shoulder + hip readiness. 8–12 minutes max. General (3 min): Jump rope or bike. Mobility/Activation (circuit, 2 rounds): Banded Shoulder External Rotations x12 Deadbugs x8/side Glute Bridge w/ Abduction (band) x12 Bodyweight Squat w/ 2-sec pause x8 Barbell Prep: Empty bar bench x10 (pause) Empty bar squat x10 (tempo down, normal up) Ramp into working sets
B
BB - Bench Press - Spoto
4 x 8 @ 7
C
BB - Front Squat
3 x 5 @ 7
D
Weighted Pull Ups
3 x 3
E
Barbell Overhead Press
3 x 8 @ 7
Erik Richard
Erik is a dedicated coach with expertise in physiology, strength & conditioning, performance optimization, and biomechanics, helping individuals and teams achieve their goals through evidence-based, personalized coaching.