Stronghold Powerlifting Team
Stronghold Health & Performance
PowerliftingThis Powerlifting Program is a results-oriented training plan designed to maximize your strength in the squat, bench press, and deadlift. Structured around progressive overload and periodization, this program is ideal for lifters of all experience levels, providing a clear path to increased strength, improved technique, and enhanced muscle development. With a focus on structured progression, each phase builds upon the last, ensuring steady gains while avoiding plateaus. Accessory exercises target weak points and promote balanced growth, while deload weeks and recovery protocols help maintain long-term progress and prevent burnout. Whether you're looking to hit new personal records or refine your technique, this program is your blueprint for success in powerlifting.
A
Treadmill Work
1 x 15:00
A
Back Squat
12, 10, 8, 5 @ 44.09, 154.32, 264.55, 308.64 kg
B
Back Squat
5 x 3 @ 80 %
C
SSB Squat
4 x 5
D
Leg Press
4 x 8
E
Seated Leg Curl
3 x 12
F
Leg Extension
3 x 12
G
Copenhagen Plank
2 x 0:15
A
Bench Press
12, 10, 5, 3 @ 44.09, 154.32, 220.46, 264.55 kg
B
Bench Press
5 x 3 @ 80 %
C
Incline DB Bench Press
4 x 5
D
Seated Overhead Press
4 x 8
E
Pec Fly
3 x 12
F
Tricep Pushdown
3 x 12
G
DB Lateral Raise
3 x 12
A
Deadlift
12, 10, 8, 5 @ 44.09, 154.32, 264.55, 330.69 kg
B
Deadlift
5 x 3 @ 80 %
C
Stiff Leg Deadlift
4 x 5
D
Pendlay Row
4 x 8
E
Lat Pulldown
4 x 8
F
Barbell Upright Row
3 x 12
G
Machine Preacher Curl
3 x 12
A
Stairs
1 x 10:00
A
Back Squat
12, 10, 8, 5 @ 44.09, 154.32, 264.55, 308.64 kg
B
Back Squat
4 x 8 @ 67.5 %
C
SSB Reverse Lunge
4 x 8
D
Leg Press
3 x 10
E
Pendulum Squat
3 x 10
F
Sissy Squat
3 x 12
G
Crunches
3 x 12
A
Bench Press
12, 10, 8 @ 44.09, 154.32, 220.46 kg
B
Bench Press
4 x 8 @ 67.5 %
C
Machine Incline Press
3 x 10
D
Machine Decline Press
3 x 10
E
Pec Fly
3 x 12
F
DB Overhead Tricep Extension
3 x 12
G
DB Lateral Raise
3 x 12
A
Rowing
3 x 500
A
Deadlift
12, 10, 8, 5 @ 44.09, 154.32, 264.55, 330.69 kg
B
Deadlift
4 x 8 @ 67.5 %
C
Seated Row
3 x 10
D
Lat Pulldown
3 x 10
E
DB Pullover
3 x 12
F
Incline Curls
3 x 12
G
Plank
3 x 0:30
Logan Allen
I specialize in athletic performance and hybrid training. Coaching many hybrid athletes and being a hybrid athlete myself has refined my ability to create effective training programs. Nothing that I program is anything that I would not do myself. I am currently a Masters student studying Human Performance: Strength and Conditioning and plan on graduating May 2025.
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Stronghold Powerlifting Team
Stronghold Powerlifting Team
Stronghold Powerlifting Team
