6-Week Intro to Powerlifting

Nam Thomas

Powerlifting
Coach
Nam Thomas

I created this 6-week training block to give you a path to dominating your next Powerlifting meet.

No more guesswork is needed on your part regarding which movements to select, how to progress them over the course of the next 6 weeks, how heavy to train, how much to train, and how often.

I've got you covered.

This is a 4-day split that focuses on Upper for 2 days and Lower for 2 days.

Each session is detailed so you know EXACTLY what I need from you in every single movement that I've prescribed.

Expect gradually increasing percentages, strategically adapting our CNS to acclimate our motor patterns to heavier loads. I've handpicked specific movements that will get you the most bang for your buck, adding strength and size to your physique.

If you stick to the program & treat each session like it matters, you’ll develop power and strength like you’ve never had before

We couldn't be more excited to have you train on this program with us.

Get ready for a heck of a ride over the next 6 weeks!

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Dominate Your Next Powerlifting Meeting
There's nothing wasted in this program. We're hitting 2 days of lower body work each week and 2 Upper Body days, designed to get you real results; Strength and Power.
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Programming from The Pros
You're getting everything that I've learned throughout my career training, competing, and coaching so that you get the shortest route from where you are today to where you wanna be.
Features
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Programming 4 days per week
This is a 4-day split where we'll target the Upper body for 2 days and the Lower Body for 2 days, ideally on Mon/Tues/Thurs/Fri of each week.
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Demo Videos
I filmed every movement myself so you can see how I would perform each movement in the program.
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Detailed, expert instruction
There is MUCH more than just sets and reps, so expect tempos, rep ranges, and coaching cues along the way, all integrated into your prgogram.
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Delivered through TrainHeroic
I only partner with the best and that's why we're bringing this program to you through TrainHeroic. Track every pound of progress you make!
Equipment
Required
Conventional Gym
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Sample Week
Week 1 of 6-week program
Sunday
Legs

A

Leg Curls

3 x 15

B

Pause Squats

3 x 5 @ 60 %

C

Alternating Barbell Lunges

3 x 10

D

Leg Press

3 x 15

E

Leg Extensions

3 x 20

F

Hanging Leg Raises

3 x 15

Monday
Upper

A

Facepulls

3 x 15

B

Standing Overhead Barbell Press

3 x 5 @ 45 %

C

DB Shoulder Press

3 x 12

D

Barbell Upright Row

3 x 12

E

Close Grip Press in Smith Machine

4 x MAX

F

Straight Bar Pushdowns

3 x 20

Wednesday
Back

A

Wide Grip Pulldowns

3 x 15

B

Bent Over Barbell Rows

4 x 10

C

RDLs Off Blocks

3 x 7 @ 55 %

D

T-Bar Rows

4 x 12

E

Hyperextensions

4 x 15

F

Seated Close Grip Cable Rows

3 x 15

Thursday
Upper

A

Incline Barbell Press

4 x 6 @ 60 %

B

Flat DB Press

4 x 12

C

Cable Flyes

3 x 20

D

Machine Chest Press

3 x 15

E

Upright Rows with Rope

3 x 15

F

Dips

4 x MAX

G

Overhead Rope Extension

3 x 20

Coach
coach-avatar Nam Thomas

I'm Nam Thomas. Author. Coach. Athlete. All-Time World Ranked. 3 world + 6 state records. Former D1 athlete.

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Dominate Your Next Meet

Here's your next 6 weeks of training, leading up to your meet!

Get 6-Week Intro to Powerlifting
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6-Week Intro to Powerlifting