Small Group Powerlifting - Level 1

Bonvec Strength

Powerlifting

Coach

Tony Bonvechio

Master the basics of strength training with the exact same program we use in our small group powerlifting sessions at Bonvec Strength, greater Worcester's premiere strength training gym. We've helped hundreds of lifters get stronger and improve their technique with these exact workouts.

If you've never touched a barbell before and want to learn to squat, bench press and deadlift, this program is for you. Or, if you've got some experience with barbell training but still consider yourself a novice, this program can fast-track you to intermediate status.

Our tried-and-true system will bring you up to speed fast with foundational exercises like:

Squat
Bench Press
Deadlift
Pull-Ups
Push-Ups
And much more!

Workouts are scaled based on any experience level so you can get stronger regardless of age, shape, size and ability.

$19 / mo

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Master the Basics

Even if you've never touched a barbell, this program will meet you where you're at and match you with the right exercises, sets and reps for your experience level.

Gain Strength

Build full-body strength with foundational exercises like squats, bench press, deadlifts, pull-ups and more.

Build Muscle

Add muscle in all the right places to help you look, feel and move better.

Have Fun

Most importantly, our workouts are fun! Choose your own adventure with à la carte finishers to build muscle, lose fat and strengthen your core.

Features

Programming 4 days per week

Up to 4 full-body workouts per week to give you the practice you need to improve your squat, bench press and deadlift

Exercise Video Guidance

Instructional videos for every exercise to ensure proper form

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Access your workouts and track your progress through the TrainHeroic app.

Equipment

Required

Barbell // Bench // Squat Rack // Pull-Up Bar // Dumbbells // Kettlebells // Medicine Balls

Recommended

Trap Bar // Safety Squat Bar // Landmine Station // Push Sled

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2024-2-12

Zercher Squat

2 x 5

Back Squat

3 x 3

Pull-Up

3 x 8

Bench Press

3 x 3

Walking Lunge with Rotation

3 x 20

Circuit

Option 1: Gains 2 sets each, 90 sec rest DB Curl Run-the-Rack: 5 descending reps, AMRAP at each DB Skullcrusher Run-the-Rack: 5 descending reps, AMRAP at each Option 2: Shred 3 sets, no rest MB Wall Ball/Thruster: 14, 12, 10 Side-to-Side MB Slam: 14/side, 12/side, 10/side MB Mountain Climbers: 14/side, 12/side, 10/side Option 3: Core 3 sets, 60 sec rest (Hold plate, med ball, or DB/KB) 45-Degree Torso Hold w/ Pullover: 10 reps 45-Degree Torso Hold w/ Diagonal Punch: 10/side, 45-Degree Torso Hold w/ Overhead Press: 20 reps

Monday

2024-2-13

Barbell Deadlift

2 x 5

Barbell Deadlift

3 x 3

Push-Up

3 x 12

KB swings

4 x 12

Inverted Row

4 x 12

Push-Up

4 x 12

Circuit

Wednesday

2024-2-15

Bench Press

2 x 5

Bench Press

4 x 3

Pull-Up

3 x 8

Back Squat

4 x 3

Floor Press

Conditioning

Circuit 2

Option 1: Gains 3 sets, 90 sec rest Viking Press w/ Varying Grips (alternate: DB/KB Overhead Press) Narrow Neutral Grip x 2 RIR Pronated Grip x 1 RIR Wide Neutral Grip x AMRAP Use weight that lets you get 8-12 reps on first grip of each set Option 2: Shred 4 sets, 30 sec rest (Reverse Sled Drag x 10-15 yds, Forward Sled Push x 10-15 yds) x 2 Enough weight on sled to make these tough!s Option 3: Core Ab Wheel Rollouts x 40 total reps @ Bodyweight in as few sets as possible (Use wall/box or band assistance if needed)

Thursday

2024-2-16

Band-Distracted Deadlift

2 x 5

Barbell Deadlift

4 x 3

Neutral Grip Push-Up

4 x 12

Single Leg Hip Thrust

4 x 12

2-arm Neutral Grip Landmine Row

4 x 12

Conditioning

Circuit 2

Coach

More from Bonvec Strength

Tony Bonvechio

Elite-level powerlifter with over a decade of coaching experience. Master's degree in Exercise Science. Mediocre fisherman, craft beer enthusiast and world's biggest Metallica fan.

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See why hundreds of lifters have gone from beginner to intermediate and beyond with our small group powerlifting program

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FAQs

Do I need prior barbell lifting experience to use this program?

Nope! We have multiple exercise options for lifters who have never touched a barbell (i.e., goblet squat, kettlebell deadlifts, etc.) to help get you up to speed without feeling overwhelmed.

Do I need specialized equipment?

No. Basic equipment such as a barbell, squat rack, bench and dumbbells/kettlebells will be enough to get started. However, we recommend that lifters utilize specialty bars like a trap bar or safety squat bar if they're available.

Is this program only for people who want to compete in powerlifting?

Nope. This program will work for anyone who wants to get stronger, build confidence in the barbell lifts and add lean muscle mass.

Will I still see results if I train less than 4 days a week?

Yes! Because these workouts are full-body and train the squat, bench and deadlift multiple times per week, you can still see progress in as few as 2 days per week. However, 3-4 days per week is the sweet spot for most people to see optimal progress.

How will I learn to do the lifts without a coach?

That's the thing: the program IS the coach. We've coached literally hundreds of people in-person and online, and we've found that most lifters learn best by DOING, not listening to verbal coaching. We use carefully-selected "working warm-ups" to teach you the lifts and bring you up to speed ASAP.

The Proof

Jeanette

Gained Confidence In and Out of the Gym

Verified Athlete

"Before Bonvec Strength, I worked out halfheartedly and found myself skipping most workouts. I fell back in love with exercise and found a rhythm that has helped me physically and mentally. I've gained confidence in and out of the gym and now I can't imagine life without strength training."

Tina

From Newbie to Elite Powerlifter

Verified Athlete

"There is a place for everyone at Bonvec Strength. Whether you’re just starting out or a competitive powerlifter, all skill levels are welcome. The coaches are incredibly knowledgeable. The community here is very supportive of each other and makes training fun. 10/10 would recommend."

Jake

Beginner to Double-Bodyweight Deadlift

Verified Athlete

"Having a committee of people with the same goal was new and refreshing, as well as coaches who are genuinely excited to see us progress. This is by far the longest and most consistently I've stuck with a program."

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Small Group Powerlifting - Level 1