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Beginner Powerlifter

Scott Voyles

Powerlifting
Coach
Scott Voyles

Designed for those interested in powerlifting, but aren't sure where to start. Whether you've never done powerlifting splits, or have taken an extended break from the sport, this program is meant to give you a taste of the demands of the sport. Introducing multiple variants of the main lifts throughout the week, while also working on both raw strength and skill acquisition needed to become a successful athlete in the space.

$20
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Strength + Skill
Powerlifting is a quest to acquire two things. First, raw strength that is needed in the sport, but also useful in day-to-day life. Second, the skill to competently lift heavy loads in the major lifts. Developing this technical proficiency allows you to express more of your strength while building confidence under heavy loads.
Features
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Programming 4 days per week
Daily strength and skill training that’s challenging for athletes of any level or background, but mainly structured for those new to powerlifting.
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Delivered through TrainHeroic
Train with a coach who will push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Plates // Dumbbells
Recommended
Resistance Bands // Cable System // Belt Squat
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Sample Week
Week 1 of 4-week program
Sunday
Primary Squat/Primary Bench

A

Back Squat

5 x 5 @ 7

B

Bench Press

1 x 5 @ 7

C

Bench Press

3 x 3

D

Belt Squat

2 x 10

E

Lat Pulldown

3 x 8-12

F

Leg Extension

2 x 30

G

Cable Crunch

3 x 30

Monday
Primary Deadlift/Secondary Bench

A

Deadlift

1 x 4 @ 7

B

Deadlift

3 x 3

C

Paused Bench Press

1 x 1 @ 7

D

Paused Bench Press

2 x 4 @ 6

E

Heel Elevated Goblet Squat

2 x 8-10

F

DB Bench Press

2 x 10

G

Pendlay Row

3 x 6

H

Lying Leg Curl

2 x 30

I

GHD Hip Extension

2 x 10-15

Wednesday
Secondary Squat

A

Back Squat

2 x 5 @ 5

B

RDL

2 x 6

C

Heel Elevated Goblet Squat

2 x 10

D

Hip Adductor Machine

2 x 30

E

Reverse Squats

1 x 25

F

Banded Good Mornings

2 x 30

Thursday
Secondary Deadlift/Tertiary Bench

A

Deadlift

2 x 5

B

Close Grip Bench Press

2 x 6 @ 6

C

Hip Thrust

2 x 10

D

DB Lateral Raise

2 x 12-15

E

Hollow Hold

2 x 30

Coach
More from Scott Voyles
coach-avatar Scott Voyles

Head Powerlifting Coach-Greenville University

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The Proof
verified-athlete-avatar Parker M.

Teacher/State Bench Press Record Holder

Verified Athlete

""Coach Scott Voyles programming has taken my lifting to the next level and blown past my expectations in just one year. Transitioning from an avid lifter to a competitive bench presser requires a shift in strategy, and having a coach who nails your contest prep makes all the difference.""

Beginner Powerlifter
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