Powerlifting Prodigies

Gud Performance

Powerlifting
Coach
Troy Shallow

Are 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?

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Stop failing lifts
No more failing lifts in the gym or in meets. We have created the most thorough powerlifting plan to progress you to the strongest you've ever been
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It's time to PR.
Set all time records in the weight room and in competition. Get programming from a New England record holder.
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The power of winning.
This program will give you the confidence you need to show up to competitions and dominate and walk away with gold.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Squat Rack // Bench
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Sample Week
Week 1 of 12-week program
Sunday
Bench testing

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

Monday
Deadlift testing 

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

Wednesday
Upper Pump Day

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

Thursday
Squat Testing 

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

Coach
coach-avatar 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.

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Take Your Strength to the Next Level

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
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The Proof
verified-athlete-avatar Henry Lowery

New England powerlifting record holder.

Verified Athlete

"I'll get a quote from Lowery."

verified-athlete-avatar 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."

Powerlifting Prodigies