USPA
PowerliftingThis standalone 5-week program is designed to peak your strength and refine your technique, ensuring you're platform-ready to hit your best numbers, regardless of your starting point.
With a minimum of four training sessions per week, the first four weeks are built on increasing loading to help you achieve your best numbers. The fifth week is a deload, perfectly timed to prepare you for competition or in the gym testing.
Backed by years of expert coaching experience—working with everyone from beginner lifters to world record holders—this program ensures you will be Platform Ready!
1 sessions per week
Must use App app to view and log training
Program Training
A1
Lunge Hip Circles
3 x 8
A2
90-90 Hip Transitions
3 x 8
A3
Sots Press W/ Dumbbells
3 x 5
B
Competition Deadlift
1 x 3
C
Competition Deadlift
3 x 5
D
Competition Squat
4 x 2 @ 80 %
E
RDL
3 x 6
F
Ab Wheel w/ Long Pause
2 x 8
A1
Bench Angel
3 x 10
A2
Face Pulls W/ T-Spine EXT
3 x 15
A3
Kneeling T-Spine Extension
3 x 10
B
Bench Touch and Go
4 x 6
C
Spoto Press
2 x 4
D
Bent Over Row
4 x 10
E1
Deficit Push-Ups
3 x 10
E2
Face Pulls W/ T-Spine EXT
4 x 15
A
Active Rest
1 x 30:00
B
Active Rest Mobility
1 x 30:00
A1
Wall Angel
3 x 8
A2
Kneeling T-Spine Extension
3 x 10
A3
Lunge Hip Circles
3 x 8
B
Competition Squat
1 x 3
C
Competition Squat
3 x 5
D
Competition Deadlift
4 x 2 @ 80 %
E
Leg Press
3 x 6
F
Stir The Pot
@ 1:00
A1
Bench Angel
3 x 10
A2
Sots Press W/ PVC
3 x 5
A3
Face Down 45 Raise
3 x 10
B
Competition Bench Press
1 x 3
C
Competition Bench Press
3 x 5
D
Pin Press
3 x 3
E
Bent Over Row
3 x 7
F
Rolling Triceps Extension W/ Barbell
3 x 8
