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Principled Powerlifting

Tobiason Training

Powerlifting, Strength & Conditioning
Coach
Tate Tobiason

If you are looking for a powerlifting program that cuts through the hype and nonsense, this is your program. Utilizing training principles from two of the powerlifting worlds best coaches, Principled Powerlifting is a 25 week training plan that starts out by taking the lifter through a 12 week Generalized Powerlifting Preparation Phase focusing on raising overall strength. It then has a 1 week transition phase before jumping into a 12 week Specific Powerlifting Prep Phase treating the power lifts as a skillset to be mastered.

The program ends with a meet day where the lifting maxes out to see their progress.

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Become a master of the lifts
I fear not the man who has practiced 10,000 kicks, but the man who practiced 1 kick 10,000 times. - Bruce Lee
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Get Stronger
Weak things break. - Louie Simmons
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Get Real Results
I don't care how hard you work, if your process sucks. - Coach Tobiason
Features
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Programming 4 days per week
Four training days per week designed to maximize efficiency, proficiency and eliminate deficiency in the gym.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy included in every workout.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Download Train Heroic and have all your training in one easy to use app.
Equipment
Required
Barbell // Weight Plates // Squat Rack // Bench // Dumbbells // Pullup Bar or Lat Pulldown // Resistance Bands // Trap Bar // Kettlebells // Belt Squat
Recommended
Cable Machine // Leg Press
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Sample Week
Week 1 of 25-week program
Sunday
Week 1 Day 1

A

Pause Back Squat

1 x 1

B

DB Rear Foot Elevated Split Squat

4 x 8 @ 5, 6, 7, 8

C

Lying Leg Curl

4 x 20

D

Short Lever Copenhagen Side Plank

5 x 0:20

Tuesday
Week 1 Day 3

A

Paused Bench Press

1 x 1

B

Barbell Row

8, 8, 8, _ @ 5, 6, 7, 9

C

DB Bench Press

8, 8, 8, _ @ 5, 6, 7, 9

D

Supine DB Tricep Press

8, 8, 8, 8, _

E

Straight Leg Sit Ups

3 x 8

Thursday
Week 1 Day 5

A

Box Jump

1 x 8

B

Back Squat

6 x 5 @ 50 %

C

Sumo Deadlift

8 x 3 @ 50 %

D

Belt Squat Walk

5 x 1:00

E

Calf Raise

3 x 10

F

Dumbbell Side Bend

20, 20, 10, 10, 10

Friday
Week 1 Day 6

A

Bench Press

6 x 5 @ 60 %

B

Pull-Up

8 x 5

C

DB Seated Shoulder Press

8, 8, 8, _ @ 5, 6, 7, 9

D1

Banded Tricep Pushdown

4 x 25

D2

Resistance Band Hammer Curl

4 x 25

E

Banded Pull Aparts

4 x 10

F

Bicycle Sit-Ups

3 x 15

Coach
coach-avatar Tate Tobiason

Coach Tobiason has over 10 years of experience training in the powerlifting world and over 5 years training in the strength and conditioning world. Being gifted with very little genetic potential, Coach Tobiason sought out the best training advice he could find reading from Louie Simmons, Boris Sheiko and many more great Coaches. Coach Tobiason wants to help you be the best lifter you can be.

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Don't Leave Your Training to Chance

Get Principled Powerlifting today and cut through the hype and snake oil of today's influencers. Get real results that don't require fake weights.

Get Principled Powerlifting
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FAQs
Who is Principled Powerlifting for?
Principled Powerlifting is for any powerlifter looking to take their training to the next level and compete with excellence at their next meet. By using time tested principles, you will get strong and gain confidence going into your next meet.
What Principles does Principled Powerlifting use?
Principled Powerlifting uses many time tested training principles such as treating the power lifts as a skill and not as a circus event. Furthermore the program utilizes training principles and methods correctly such as the max effort method, dynamic effort method and the repetition effort method.
Will I get Stronger?
YES!
The Proof
verified-athlete-avatar Emily Tostenson

Amateur Lifter

Verified Athlete

"Coach Tobiason helped me cut through the confusion and find clarity in my training."

Principled Powerlifting