Forever Worthy Powerlifting is designed for intermediate powerlifters looking to make leaps and bounds in the squat, the bench press, and the deadlift. Athletes who have a history of strength training but limited or no experience with powerlifting.
This program utilizes principles of periodization to develop all strengths and athletic functionalities necessary to become a great powerlifter.
Getting the big lifts right isn't the hard part. There are hundreds of programs available on the internet that show you how to progress your main lifts.
The hard part is everything else. Blasting through plateaus and correcting common technical faults requires protocols that don't allow you to stagnate.
At ATR, one of our core principles is positive Delta. We build this into every single program we write. Forever Worthy Powerlifting is no exception.
A1
90/90 Hip Stretch
2 x 0:30
A2
Hip Airplanes
2 x 5
A3
Goblet Squat
2 x 5
B
Back Squat
5, 4, 4, 3, 5 @ 81, 83, 86.5, 88.5, 78.5 %
C
Bulgarian Split Squat
3 x 12
D
Nordic Hamstring Curl
3 x 6
E
Dragon Flag Progression - Negatives
3 x 5
A1
Standing Band High Internal Rotation
1 x 45
A2
Standing Band High External Rotation
1 x 45
A3
PT- Standing External and Internal Rotation
1 x 45
A4
Shoulder Dislocates
2 x 10
B
Bench Press
4, 3, 2, 2, 1, 1, 4 @ 55, 60, 60, 60, 65, 60, 55 %
C1
Tricep Pushdown
3 x 12
C2
Duffin Upright Row
3 x 12
D
Landmine Pallof Press
4 x 6
A1
Single Leg Glute Bridge
2 x 5
A2
Donkey Kick
2 x 5
A3
Fire Hydrant
2 x 5
B1
Front Band Lat Pull Down
3 x 20
B2
Plank
3 x 0:15
C
Deadlift
5, 4, 3, 2, 5 @ 80, 82.5, 85, 90, 77.5 %
D
Lat Pulldown
3 x 15
E
Seated Cable Row
3 x 15
F
Neutral Grip Band Curls
1 x 100
G
Reverse Hypers
4 x 20
A1
Shoulder Dislocates
2 x 10
A2
PT- Standing External and Internal Rotation
1 x 45
A3
Standing Band High External Rotation
1 x 45
A4
Standing Band High Internal Rotation
1 x 45
B1
Banded Single Arm Lat Pull Down
2 x 15
B2
Banded Face Pull
2 x 15
B3
Standing Wide Grip Cable Row
2 x 15
C
Bench Press
5, 4, 3, 3, 2, 2, 5 @ 80, 82.5, 85, 87.5, 90, 85, 77.5 %
D
Close Grip Bench Press
3 x 10
E1
DB Lateral Raise
3 x 15
E2
Rear Delt Flyes
3 x 15
E3
Push-Up
3 x 15
F
Half Kneeling Overhead Pallof Press
4 x 6
A1
90/90 Hip Stretch
2 x 0:30
A2
Donkey Kick
2 x 5
A3
Fire Hydrant
2 x 5
A4
Goblet Squat
2 x 5
B
High Bar Back Squat
5, 5, 4, 4, 5 @ 55, 55, 60, 60, 55 %
C
Deficit Deadlift
4, 3, 2, 1, 4 @ 55, 60, 60, 65, 55 %
D
Lat Pulldown
3 x 15
E
Seated Cable Row
3 x 15
F
Rope Curl
3 x 15
G
Seated Good Morning
4 x 20
Westside Certified PT with 15 years training experience.
USPA Classic Raw Lifter from Laramie, WY
Verified Athlete"ATR's Forever Worthy has been able to add more pounds to my total in 8 months than I was able to do in three years by myself. Forever Worthy pushes me physically in ways I wouldn't have though of and the results speak for themselves. "
USPA Classic Raw Lifter from Laramie, WY
Verified Athlete"The program will keep you on track, and the results are phenomenal! "
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