Small Group Powerlifting - Level 2

Bonvec Strength

Powerlifting

Coach

Tony Bonvechio

Take your lifting to the next level with the exact same program we use in our small group powerlifting sessions at Bonvec Strength, central Massachusetts' premiere strength training gym. We specialize in taking lifters from total beginners to elite-level powerlifters through hard work and a relentless approach to developing a lifter's technique.

Our tried-and-true system will help you:

Identify and eliminate technical weaknesses
Build muscle mass
Improve bar speed to reduce sticking points
Self-discover your own best technique based on your leverages and experience level
And much more!

Come see why our Level 2 powerlifting program has helped our lifters earn multiple state records, national records and national championship podium finishes.

$19 / mo

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Improve Technique

Your technique sets the ceiling on your strength potential. Self-discover what technique works best for YOU and dial in it with specific exercise variations hand-picked to develop technical mastery.

Gain Strength

Lifting is simple: put the right weight on the bar and lift it the right number of times. Our progressive lifting plan takes the stress out of choosing the right set-and-rep scheme and lets you put your head down and go to work.

Build Muscle

Mass moves moves. Add muscle in all the right places to eliminate weaknesses and destroy your sticking point.

Have Fun

Most importantly, our workouts are fun! Choose your own adventure with à la carte accessory work and finishers based on your individual goals.

Features

Programming 4 days per week

Perform the squat, bench press and deadlift twice per week over 4 workouts to ensure you get the practice and repetition needed to make progress.

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

Recommended

Trap Bar // Safety Squat Bar // Landmine Station // Medicine Balls // Sled // Cable Machines

Sample Week

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

Sunday

2024-2-12

Bench Press

2 x 5

Bench Press

1 x 3

Bench Press

3 x 1

Board Press Drop Set

Pull-Up

3 x 8

Head-Supported Pendlay Rows

5 x 5

Conditioning

Circuit 1

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

Zercher Squat

2 x 5

Back Squat

1 x 3

Back Squat

3 x 1

Hatfield Squat

Deadlift vs. Bands

4 x 3

Conditioning

Circuit 1

Wednesday

2024-2-15

Bench Press w/ Leg Drive Focus (Knee Contact)

2 x 5

Bench Press

DB Bench Press

Pull-Up

3 x 8

Meadows Row

2-arm Neutral Grip Landmine Row

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

Deadlift

1 x 3

Deadlift

3 x 1

Deadlift

2 x 3

Squat vs. Chains

3 x 3

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 this program has helped produce multiple record-setting and medal-winning powerlifters on the national level.

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FAQs

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

Yes. If you don't have prior lifting experience, we recommend you start with our Small Group Powerlifting Level 1 program.

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

Nope. This program will work for anyone who wants to get stronger, improve their barbell lifts and add lean muscle mass.

How will I improve my lifting technique 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 exercises to teach you to improve your technique through self-correction.

The Proof