The Dream Team Powerlifting
Dream Team Powerlifting
PowerliftingTrain with the Best, Compete with the Best
Are you ready to take your strength to the next level? Whether you're a beginner just learning the ropes or an intermediate lifter looking to push past your current limits, this program is designed to help you achieve your goals. With a focus on building foundational strength and mastering the sport, you'll be training alongside the top powerlifters in the world. And if you're aiming to compete at the highest levels, we’ve got you covered too.
What You’ll Get:
-Focused Training Cycles: This program is built around two main competition or testing times each year — Drug Tested Nationals and Worlds. You’ll be working towards these key events, just like the elite athletes who compete on the world stage.
-Structured Weekly Plan: The core of the program consists of 4 intense training days per week, designed to maximize your strength gains and prepare you for competition. Plus, there are 2 optional recovery and active rest days to ensure you stay healthy and perform at your best.
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30-Day Peaking Program: Need to be platform-ready fast? We offer an additional 30-day peaking program that can be purchased separately, designed to have you at your absolute best just in time for your next competition.
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Flexible and Adaptive: Whether you’re new to powerlifting or an experienced competitor, this program is adaptable to your needs. With a focus on minimal yet essential equipment, it’s accessible to anyone with a basic gym setup.
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Join a Community of Champions: Train like the pros, with the pros. This program connects you with a community of dedicated athletes all working towards the same goal—becoming stronger and achieving their best.
Why Choose This Program?
This isn’t just a workout plan; it’s a complete training system crafted by Kyle Young, Head Coach of Team USA Powerlifting and owner of Dream Team Powerlifting. With proven success at the highest levels, this program offers you the chance to train like a champion, no matter your starting point.
Prep
A
Lower Body Warm Up 1
For this movement prep, perform 3 to 5 rounds of the following warm-up exercises. Simultaneously, assess how you feel by incorporating your main barbell movement (e.g., squat, deadlift, bench press) as part of the process. Adjust the intensity and volume as needed, depending on how the barbell is moving for you today. Key Guidelines: •Duration: 30 to 45 seconds of each movement, focusing on slow, controlled reps. •Intent: Don’t rush through the exercises. Use this time to fine-tune your technique and assess your body’s readiness for the session. •Self-Assessment: If you feel the need for additional volume or adjustments, listen to your body and add more as necessary. Reminder: This is your chance to dial in your movement patterns and get ready for the main lifts. Focus on control and quality over speed.
B
Deadlift W/ Short Pause
3 x 5
C
Competition Deadlift
1 x 3
D
Squat W/ Tempo
3 x 4
E
Snatch Grip RDL
3 x 8
F
AB Wheel
3 x MAX
Prep
A
Upper Body Warm Up 1
For this movement prep, perform 3 to 5 rounds of the following warm-up exercises. Simultaneously, assess how you feel by incorporating your main barbell movement (e.g., squat, deadlift, bench press) as part of the process. Adjust the intensity and volume as needed, depending on how the barbell is moving for you today. Key Guidelines: •Duration: 30 to 45 seconds of each movement, focusing on slow, controlled reps. •Intent: Don’t rush through the exercises. Use this time to fine-tune your technique and assess your body’s readiness for the session. •Self-Assessment: If you feel the need for additional volume or adjustments, listen to your body and add more as necessary. Reminder: This is your chance to dial in your movement patterns and get ready for the main lifts. Focus on control and quality over speed.
B
Spoto Press W/ Feet Up
3 x 6
C
Bench Touch and Go
2 x 7
D
Bent Over Row W/ Pause
3 x 8
E
Dips W/ Load
3 x 8
F
Face Pulls W/ T-Spine EXT
3 x 15
A
Kneeling T-Spine Extension
4 x 6
B
Sots Press W/ PVC
5 x 5
C
Lunge Hip Circles
4 x 5
D
Shin Box Get Up
4 x 6
E
Long Slow Cardio
1 x 30:00
Prep
A
Lower Body Warm Up 1
For this movement prep, perform 3 to 5 rounds of the following warm-up exercises. Simultaneously, assess how you feel by incorporating your main barbell movement (e.g., squat, deadlift, bench press) as part of the process. Adjust the intensity and volume as needed, depending on how the barbell is moving for you today. Key Guidelines: •Duration: 30 to 45 seconds of each movement, focusing on slow, controlled reps. •Intent: Don’t rush through the exercises. Use this time to fine-tune your technique and assess your body’s readiness for the session. •Self-Assessment: If you feel the need for additional volume or adjustments, listen to your body and add more as necessary. Reminder: This is your chance to dial in your movement patterns and get ready for the main lifts. Focus on control and quality over speed.
B
Squat W/ Short Pause
3 x 5
C
Competition Squat
1 x 3
D
Cluster Deadlifts
3 x 6
E
Leg Press
2 x 8
F
Zombie Front Squat
2 x 10
G
Core of Choice
3 x 10
Prep
A
Upper Body Warm Up 1
For this movement prep, perform 3 to 5 rounds of the following warm-up exercises. Simultaneously, assess how you feel by incorporating your main barbell movement (e.g., squat, deadlift, bench press) as part of the process. Adjust the intensity and volume as needed, depending on how the barbell is moving for you today. Key Guidelines: •Duration: 30 to 45 seconds of each movement, focusing on slow, controlled reps. •Intent: Don’t rush through the exercises. Use this time to fine-tune your technique and assess your body’s readiness for the session. •Self-Assessment: If you feel the need for additional volume or adjustments, listen to your body and add more as necessary. Reminder: This is your chance to dial in your movement patterns and get ready for the main lifts. Focus on control and quality over speed.
B
Bench W/ Long Pause
4 x 5
C
Competition Bench Press
1 x 3
D
Floor Press
3 x 6
E
Bent Over Row
4 x 8
F
Rolling Triceps Extension W/ Dumbbells
4 x 10
G
Alternating Hammer Curls
4 x 10
A
Recovery Cardio
1 x 30:00
B
Active Rest Mobility
1 x 20:00
Kyle Young
Head Coach Team USA Powerlifting and Owner Dream Team Powerlifting. World Record holder, with 15 years coaching 10,000+ athletes and thousands of coaches live better and mover better!
Coach Tony Young
Dream Team athlete, World Champion 2023, national and world record holder. Tony has personally been coached and educated by Head coach Kyle from the start of his rapidly successful career in powerlifting. Now he is excited to give back to the community and coach you to the next level.
Don’t just dream about your goals—achieve them. With expert coaching, adaptable programming, and a supportive community, this is your opportunity to become the strongest, best version of yourself. Start today, and let’s build your strength and success toge
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Collin Rhodes
40+ year pro powerlifter
Verified Athlete"The Dream Team coaching is entirely responsible for the continuation of my career. Not only am I a busy executive with limited training time, but after 41 years of competing I have more scars than Frankenstein. Kyle is the only coach I have ever encountered whose knowledge base is that big!"
Michelle Mazulis
Bodybuilder to powerlifter
Verified Athlete"Kyle is the perfect coach for me. He has a deep understanding of the science behind powerlifting. He also has a very good handle on the psychological aspects of the sport. Couple that with his very in-depth grasp on physical therapy and rehabilitation, and you have the perfect coach."
Donna Weidow
Powerlifter & Referee
Verified Athlete"I’ve been powerlifting for 5 years, in 13 weeks Kyle has fine tuned each of my lifts. He is so encouraging, supportive and so easy to learn from! Forever grateful!"
When you join a team you’re getting more than programming, you’re joining an online community.
The Dream Team Powerlifting
The Dream Team Powerlifting
The Dream Team Powerlifting
