Powerlifting Prodigies
Gud Performance
PowerliftingAre you ready to become the strongest you’ve ever been? Whether you’re training for your first meet, chasing all-time PRs, or simply looking to dominate the gym, Powerlifting Prodigies is the program designed to take your strength to the next level.
This 12-week powerlifting system follows strategic weekly progression, ensuring steady gains in squat, bench press, and deadlift, while optimizing recovery, technique, and explosiveness—so** you don’t just lift heavy, you lift heavy with authority.
What Makes This Program Elite? Progress Every Single Week: Proven strength-building methods designed for steady, measurable gains.
Peaks You for Maximal Strength: Whether for a competition or a gym PR, you’ll finish stronger than ever.
Accessory Work to Fill Weaknesses: Build bulletproof joints, iron grip strength, and explosive power.
Repeatable for Endless Gains: Adjust the weights and run it again to keep pushing your limits.
Program Structure: Phase 1: Foundation & Volume (Weeks 1-4) – Build work capacity, reinforce technique, and pack on strength.
Phase 2: Strength & Power (Weeks 5-8) – Heavier weights, lower reps, and explosive force development.
Phase 3: Peaking & Domination (Weeks 9-12) – Fine-tuned intensity, max-effort lifts, and meet/pr testing prep.
Who Is This For? Powerlifters looking to win competitions
Lifters wanting to break PRs and smash plateaus
Strength athletes who want an elite training system
Anyone committed to becoming an absolute powerhouse
Are You Ready to Join the Prodigies? This isn’t just another powerlifting plan—this is the premier system for lifters serious about getting brutally strong.
12 weeks. 3 lifts. One mission: Dominate. Are you in?
Prep
A
Upper body prep
3 rounds - Band pull apart x50 - DB external rotator cuff x12 each - Banded Facepull x12 - 2 DB lateral raise x12
B1
Push Ups
3 x 10
B2
Seated Cable Row
3 x 12
C
Bench Press
5, 3, 3, 1, 1, 1, 1
D1
Barbell Row
4 x 7
D2
Deficit Pushup
4 x 15
E
Arm Farm
Prep
A
Lower Body Prep
3 rounds - Lateral glute band walk x12 each - Clamshells x12 each - Banded Güd Mornings x12 - Quadruped Bear Holds x10 touches each
B1
Banded Paloff Press Hold
2 x 10
B2
2 DB RDL
2 x 8
C
Deadlift
5, 3, 3, 1, 1, 1, 1
D1
Cossack Squat
3 x 6
D2
DB Reverse Lunge
3 x 6
E
Plank
2 x 1:00
Prep
A
Upper body prep
3 rounds - Band pull apart x50 - DB external rotator cuff x12 each - Banded Facepull x12 - 2 DB lateral raise x12
B1
Wide Grip Cable Rows
3 x 12
B2
TRX I, Y, T
3 x 5
C
Incline Bench Press
12, 12, 8, 8, 6
D1
supinated grip lat pulldowns
12, 12, MAX
D2
DB Shrug
3 x 15
E
Arm Farm
Prep
A
Lower Body Prep
3 rounds - Lateral glute band walk x12 each - Clamshells x12 each - Banded Güd Mornings x12 - Quadruped Bear Holds x10 touches each
B1
Bulgarian Split squat
3 x 12
B2
SL DB RDL
3 x 6
C
Back Squat
5, 3, 3, 1, 1, 1, 1
D1
Curtsy Lunge
4 x 6
D2
Patrick Step Up's
3 x 8
D3
Sissy Squat
3 x 8
E
Ab Wheel
3 x 10
Troy Shallow
Coach Troy has competed at the highest levels of athletics in football, powerlifting, and jiu jitsu. He has competed in multiple powerlifting competitions winning gold in all of them. Coach Troy trained himself for those competitions refining and perfecting the perfect powerlifting program to ensure a victory.
Powerlifting Prodigies is the ultimate 12-week strength system to build unstoppable power in the squat, bench, and deadlift. Progress weekly, break PRs, and dominate competitions or the gym. Repeat it endlessly by adjusting weights. If you’re ready to trai
Get Powerlifting Prodigies
Henry Lowery
New England powerlifting record holder.
Verified Athlete"I'll get a quote from Lowery."
Troy Shallow
New England powerlifting record holder.
Verified Athlete"This program is the exact program I have run multiple times to help me win multiple powerlifting meets and set New England records. Now i'm here to pass this program down to you."
