First Time Powerlifter
Pride Conditioning
PowerliftingStep into powerlifting with confidence. This 12-week program is built for lifters who have trained on their own and are ready for structured, results-driven powerlifting. You’ll learn proper technique, safely increase strength, and master the squat, bench press, and deadlift with clear coaching guidance.
What You’ll Get:
Step-by-step programming for all three big lifts
Technique tips and progressions for safe, effective strength gains
Trackable results to monitor your growth
Confidence to train like a true powerlifter
Take your training from general lifting to focused, powerful, and measurable progress—your first true powerlifting program starts here.
A
Back Squat
5, 4, 3, 3, 3, 3 @ 40, 50, 60, 60, 60, 60 %
B
Paused Back Squat
3 x 3 @ 55 %
C
Paused Bench Press
5, 4, 3, 3, 3, 3 @ 40, 50, 60, 60, 60, 60 %
D1
Leg Press
3 x 10
D2
Tricep Pushdown
3 x 10
D3
Plank
3 x 0:30
A
Paused Bench Press
7 x 5 @ 40, 50, 55, 55, 55, 55, 55 %
B
2-Board Bench Press
3, 2, 2 @ 60, 65, 65 %
C
Deadlift
5, 4, 3, 3, 3, 3, 3 @ 40, 50, 60, 60, 60, 60, 60 %
D1
Reverse Hyperextension
3 x 10
D2
DB Front Raise
3 x 10
D3
ABMAT SITUP
3 x 15
A
Back Squat
7 x 5 @ 40, 50, 55, 55, 55, 55, 55 %
B
Narrow Stance Squat
3 x 5 @ 50 %
C
Paused Bench Press
5, 4, 3, 3, 3, 3 @ 40, 50, 60, 65, 65, 65 %
D
3ct Pause Bench
3 x 3 @ 60 %
E1
Walking Lunges
3 x 10
E2
DB Shoulder Press
3 x 10
E3
BACK RAISE - WEIGHTED
3 x 10
A
Close Grip Bench Press
4, 3, 3, 3, 3, 3, 3, 3 @ 40, 50, 55, 55, 55, 55, 55, 55 %
B
Deadlift
5, 5, 5, 4, 4 @ 40, 50, 55, 55, 55 %
C
Deficit Deadlift
3 x 4 @ 55 %
D1
Lat Pulldown
3 x 10
D2
DB Fly
3 x 10
D3
Prone Machine Hamstring Curl
3 x 10
