Powerlifting HEAT - New 1RM Program
Pride Conditioning
Powerlifting8-Week Intermediate 1RM Powerlifting Program Ready to crush your personal records? This 8-week program is designed for experienced lifters who want to peak their strength and hit a new 1-rep max. Every week is strategically built to push your limits, fine-tune your technique, and maximize your power. Say goodbye to guesswork—this plan guides you step by step to your strongest lifts yet.
Why This Program Works:
Peak your strength in just 8 weeks
Targeted lifts and accessory work to eliminate weak points
Proven intensity and volume to drive real PRs
Precision programming so you lift smarter, not just harder
A
Back Squat
5, 4, 3, 3, 3, 7 @ 50, 60, 70, 70, 70, 55 %
B
Paused Bench Press
4 x 4 @ 50, 60, 60, 60 %
C
Touch N Go Bench
2 x 8 @ 50 %
D1
Push-Up
3 x 8
D2
Dip
3 x 8
E1
Russian KB Swing
3 x 10
E2
Rowing
3 x 200
A
Paused Bench Press
5, 4, 3, 2, 2, 2 @ 50, 60, 70, 70, 70, 70 %
B
5ct Pause Bench
2 x 4 @ 60 %
C
Deadlift
5, 4, 3, 3, 3 @ 50, 60, 70, 70, 70 %
D1
Prone Machine Hamstring Curl
3 x 10
D2
DB Shoulder Press
3 x 10
A
Paused Bench Press
5, 4, 3, 2, 2, 2 @ 50, 60, 70, 70, 70, 70 %
B
5ct Pause Bench
2 x 4 @ 60 %
C
Deadlift
5, 4, 3, 3, 3 @ 50, 60, 70, 70, 70 %
D1
Prone Machine Hamstring Curl
3 x 10
D2
DB Shoulder Press
3 x 10
A
Close Grip Bench Press
4, 3, 2, 2, 2 @ 50, 60, 70, 70, 70 %
B
Deadlift
5, 4, 3, 3, 3 @ 50, 60, 70, 70, 70 %
C
DEADLIFT BLOCK PULL
3 x 2 @ 80, 85, 85 %
D1
Back Raise
3 x 10
D2
Alternating DB Hammer Curl
3 x 8
E1
Sled Push
3 x 50
E2
V-CRUNCHES (V-UPS)
3 x 10
