Powerlifting

These exercises should be performed with a weight that is 80-85% of your maximum.

Day 1: Deadlift Focus

• Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Bent Over Rows: 4 sets x 8 reps
• Pull-Ups: 4 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Barbell Shrugs: 3 sets x 15 reps

 

Day 2: Bench Press and Hypertrophy

• Bench Press: 5 sets x 5 reps (Heavy)
• Incline Dumbbell Press: 4 sets x 8 reps
• Tricep Dips: 3 sets x 10 reps
• Cable Flyes: 3 sets x 12 reps
• Tricep Rope Pushdowns: 3 sets x 15 reps

 

Day 3: Squat and Accessory

• Back Squats: 5 sets x 5 reps (Heavy)
• Romanian Deadlifts: 4 sets x 8 reps
• Walking Lunges: 3 sets x 10 reps (Each leg)
• Leg Extensions: 3 sets x 12 reps
• Standing Calf Raises: 3 sets x 15 reps

 

Day 4: Rest or Active Recovery

 

Day 5: Deadlift Variation

• Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Barbell Rows: 4 sets x 8 reps
• Lat Pulldowns: 4 sets x 10 reps
• Hyperextensions: 3 sets x 12 reps
• Hammer Curls: 3 sets x 15 reps

 

Day 6: Bench Press and Assistance

• Bench Press (Paused): 5 sets x 3 reps
• Close Grip Bench Press: 4 sets x 8 reps
• Dumbbell Shoulder Press: 3 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Dumbbell Hammer Curls: 3 sets x 15 reps

 

Day 7: Front Squat Focus

• Front Squats: 5 sets x 5 reps (Heavy)
• Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
• Leg Curls: 3 sets x 10 reps
• Seated Calf Raises: 3 sets x 12 reps
• Plank: 3 sets x 1 minute

 

Day 8: Rest or Active Recovery

 

Day 9: Deadlift and Hypertrophy

• Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Bent Over Rows: 4 sets x 8 reps
• Pull-Ups: 4 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Barbell Shrugs: 3 sets x 15 reps

 

Day 10: Bench Press and Hypertrophy

• Bench Press: 5 sets x 5 reps (Heavy)
• Incline Dumbbell Press: 4 sets x 8 reps
• Tricep Dips: 3 sets x 10 reps
• Cable Flyes: 3 sets x 12 reps
• Tricep Rope Pushdowns: 3 sets x 15 reps

 

Day 11: Squat and Accessory

• Back Squats: 5 sets x 5 reps (Heavy)
• Romanian Deadlifts: 4 sets x 8 reps
• Walking Lunges: 3 sets x 10 reps (Each leg)
• Leg Extensions: 3 sets x 12 reps
• Standing Calf Raises: 3 sets x 15 reps

 

Day 12: Rest or Active Recovery

 

Day 13: Deadlift Variation

• Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Barbell Rows: 4 sets x 8 reps
• Lat Pulldowns: 4 sets x 10 reps
• Hyperextensions: 3 sets x 12 reps
• Hammer Curls: 3 sets x 15 reps

 

Day 14: Bench Press and Assistance

• Bench Press (Paused): 5 sets x 3 reps
• Close Grip Bench Press: 4 sets x 8 reps
• Dumbbell Shoulder Press: 3 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Dumbbell Hammer Curls: 3 sets x 15 reps

 

Day 15: Front Squat Focus

• Front Squats: 5 sets x 5 reps (Heavy)
• Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
• Leg Curls: 3 sets x 10 reps
• Seated Calf Raises: 3 sets x 12 reps
• Plank: 3 sets x 1 minute

 

Day 16: Rest or Active Recovery

 

Day 17: Deadlift and Hypertrophy

• Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Bent Over Rows: 4 sets x 8 reps
• Pull-Ups: 4 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Barbell Shrugs: 3 sets x 15 reps

 

Day 18: Bench Press and Hypertrophy

• Bench Press: 5 sets x 5 reps (Heavy)
• Incline Dumbbell Press: 4 sets x 8 reps
• Tricep Dips: 3 sets x 10 reps
• Cable Flyes: 3 sets x 12 reps
• Tricep Rope Pushdowns: 3 sets x 15 reps

 

Day 19: Squat and Accessory

• Back Squats: 5 sets x 5 reps (Heavy)
• Romanian Deadlifts: 4 sets x 8 reps
• Walking Lunges: 3 sets x 10 reps (Each leg)
• Leg Extensions: 3 sets x 12 reps
• Standing Calf Raises: 3 sets x 15 reps

 

Day 20: Deadlift Focus

• Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Barbell Rows: 4 sets x 8 reps
• Lat Pulldowns: 4 sets x 10 reps
• Hyperextensions: 3 sets x 12 reps
• Hammer Curls: 3 sets x 15 reps

 

Day 21: Bench Press and Assistance

• Bench Press (Paused): 5 sets x 3 reps
• Close Grip Bench Press: 4 sets x 8 reps
• Dumbbell Shoulder Press: 3 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Dumbbell Hammer Curls: 3 sets x 15 reps

 

Day 22: Front Squat Focus

• Front Squats: 5 sets x 5 reps (Heavy)
• Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
• Leg Curls: 3 sets x 10 reps
• Seated Calf Raises: 3 sets x 12 reps
• Plank: 3 sets x 1 minute

 

Day 23: Rest or Active Recovery

 

Day 24: Deadlift and Hypertrophy

• Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Bent Over Rows: 4 sets x 8 reps
• Pull-Ups: 4 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Barbell Shrugs: 3 sets x 15 reps

 

Day 25: Bench Press and Hypertrophy

• Bench Press: 5 sets x 5 reps (Heavy)
• Incline Dumbbell Press: 4 sets x 8 reps
• Tricep Dips: 3 sets x 10 reps
• Cable Flyes: 3 sets x 12 reps
• Tricep Rope Pushdowns: 3 sets x 15 reps

 

Day 26: Squat and Accessory

• Back Squats: 5 sets x 5 reps (Heavy)
• Romanian Deadlifts: 4 sets x 8 reps
• Walking Lunges: 3 sets x 10 reps (Each leg)
• Leg Extensions: 3 sets x 12 reps
• Standing Calf Raises: 3 sets x 15 reps

 

Day 27: Deadlift Focus

• Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Barbell Rows: 4 sets x 8 reps
• Lat Pulldowns: 4 sets x 10 reps
• Hyperextensions: 3 sets x 12 reps
• Hammer Curls: 3 sets x 15 reps

 

Day 28: Bench Press and Assistance

• Bench Press (Paused): 5 sets x 3 reps
• Close Grip Bench Press: 4 sets x 8 reps
• Dumbbell Shoulder Press: 3 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Dumbbell Hammer Curls: 3 sets x 15 reps

 

Day 29: Front Squat Focus

• Front Squats: 5 sets x 5 reps (Heavy)
• Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
• Leg Curls: 3 sets x 10 reps
• Seated Calf Raises: 3 sets x 12 reps
• Plank: 3 sets x 1 minute

 

Day 30: Rest or Active Recovery

 

Day 31: Deadlift Variation

• Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Barbell Rows: 4 sets x 8 reps
• Lat Pulldowns: 4 sets x 10 reps
• Hyperextensions: 3 sets x 12 reps
• Hammer Curls: 3 sets x 15 reps

 

Day 32: Bench Press and Assistance

• Bench Press (Paused): 5 sets x 3 reps
• Close Grip Bench Press: 4 sets x 8 reps
• Dumbbell Shoulder Press: 3 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Dumbbell Hammer Curls: 3 sets x 15 reps

 

Day 33: Front Squat Focus

• Front Squats: 5 sets x 5 reps (Heavy)
• Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
• Leg Curls: 3 sets x 10 reps
• Seated Calf Raises: 3 sets x 12 reps
• Plank: 3 sets x 1 minute

 

Day 34: Rest or Active Recovery

 

Day 35: Deadlift and Hypertrophy

• Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Bent Over Rows: 4 sets x 8 reps
• Pull-Ups: 4 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Barbell Shrugs: 3 sets x 15 reps

 

Day 36: Bench Press and Hypertrophy

• Bench Press: 5 sets x 5 reps (Heavy)
• Incline Dumbbell Press: 4 sets x 8 reps
• Tricep Dips: 3 sets x 10 reps
• Cable Flyes: 3 sets x 12 reps
• Tricep Rope Pushdowns: 3 sets x 15 reps

 

Day 37: Squat and Accessory

• Back Squats: 5 sets x 5 reps (Heavy)
• Romanian Deadlifts: 4 sets x 8 reps
• Walking Lunges: 3 sets x 10 reps (Each leg)
• Leg Extensions: 3 sets x 12 reps
• Standing Calf Raises: 3 sets x 15 reps

 

Day 38: Deadlift Focus

• Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Barbell Rows: 4 sets x 8 reps
• Lat Pulldowns: 4 sets x 10 reps
• Hyperextensions: 3 sets x 12 reps
• Hammer Curls: 3 sets x 15 reps

 

Day 39: Bench Press and Assistance

• Bench Press (Paused): 5 sets x 3 reps
• Close Grip Bench Press: 4 sets x 8 reps
• Dumbbell Shoulder Press: 3 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Dumbbell Hammer Curls: 3 sets x 15 reps

 

Day 40: Front Squat Focus

• Front Squats: 5 sets x 5 reps (Heavy)
• Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
• Leg Curls: 3 sets x 10 reps
• Seated Calf Raises: 3 sets x 12 reps
• Plank: 3 sets x 1 minute

 

Day 41: Rest or Active Recovery

 

Day 42: Deadlift and Hypertrophy

• Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Bent Over Rows: 4 sets x 8 reps
• Pull-Ups: 4 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Barbell Shrugs: 3 sets x 15 reps

 

Day 43: Bench Press and Hypertrophy

• Bench Press: 5 sets x 5 reps (Heavy)
• Incline Dumbbell Press: 4 sets x 8 reps
• Tricep Dips: 3 sets x 10 reps
• Cable Flyes: 3 sets x 12 reps
• Tricep Rope Pushdowns: 3 sets x 15 reps

 

Day 44: Squat and Accessory

• Back Squats: 5 sets x 5 reps (Heavy)
• Romanian Deadlifts: 4 sets x 8 reps
• Walking Lunges: 3 sets x 10 reps (Each leg)
• Leg Extensions: 3 sets x 12 reps
• Standing Calf Raises: 3 sets x 15 reps

 

Day 45: Deadlift Focus

• Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Barbell Rows: 4 sets x 8 reps
• Lat Pulldowns: 4 sets x 10 reps
• Hyperextensions: 3 sets x 12 reps
• Hammer Curls: 3 sets x 15 reps

 

Day 46: Bench Press and Assistance

• Bench Press (Paused): 5 sets x 3 reps
• Close Grip Bench Press: 4 sets x 8 reps
• Dumbbell Shoulder Press: 3 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Dumbbell Hammer Curls: 3 sets x 15 reps

 

Day 47: Front Squat Focus

• Front Squats: 5 sets x 5 reps (Heavy)
• Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
• Leg Curls: 3 sets x 10 reps
• Seated Calf Raises: 3 sets x 12 reps
• Plank: 3 sets x 1 minute

 

Day 48: Rest or Active Recovery

 

Day 49: Deadlift and Hypertrophy

• Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Bent Over Rows: 4 sets x 8 reps
• Pull-Ups: 4 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Barbell Shrugs: 3 sets x 15 reps

 

Day 50: Bench Press and Hypertrophy

• Bench Press: 5 sets x 5 reps (Heavy)
• Incline Dumbbell Press: 4 sets x 8 reps
• Tricep Dips: 3 sets x 10 reps
• Cable Flyes: 3 sets x 12 reps
• Tricep Rope Pushdowns: 3 sets x 15 reps

 

Day 51: Squat and Accessory

• Back Squats: 5 sets x 5 reps (Heavy)
• Romanian Deadlifts: 4 sets x 8 reps
• Walking Lunges: 3 sets x 10 reps (Each leg)
• Leg Extensions: 3 sets x 12 reps
• Standing Calf Raises: 3 sets x 15 reps

 

Day 52: Deadlift Focus

• Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Barbell Rows: 4 sets x 8 reps
• Lat Pulldowns: 4 sets x 10 reps
• Hyperextensions: 3 sets x 12 reps
• Hammer Curls: 3 sets x 15 reps

 

Day 53: Bench Press and Assistance

• Bench Press (Paused): 5 sets x 3 reps
• Close Grip Bench Press: 4 sets x 8 reps
• Dumbbell Shoulder Press: 3 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Dumbbell Hammer Curls: 3 sets x 15 reps

 

Day 54: Front Squat Focus

• Front Squats: 5 sets x 5 reps (Heavy)
• Bulgarian Split Squats: 4 sets x 8 reps (Each leg)
• Leg Curls: 3 sets x 10 reps
• Seated Calf Raises: 3 sets x 12 reps
• Plank: 3 sets x 1 minute

 

Day 55: Rest or Active Recovery

 

Day 56: Deadlift and Hypertrophy

• Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Bent Over Rows: 4 sets x 8 reps
• Pull-Ups: 4 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Barbell Shrugs: 3 sets x 15 reps

 

Day 57: Bench Press and Hypertrophy

• Bench Press: 5 sets x 5 reps (Heavy)
• Incline Dumbbell Press: 4 sets x 8 reps
• Tricep Dips: 3 sets x 10 reps
• Cable Flyes: 3 sets x 12 reps
• Tricep Rope Pushdowns: 3 sets x 15 reps

 

Day 58: Squat and Accessory

• Back Squats: 5 sets x 5 reps (Heavy)
• Romanian Deadlifts: 4 sets x 8 reps
• Walking Lunges: 3 sets x 10 reps (Each leg)
• Leg Extensions: 3 sets x 12 reps
• Standing Calf Raises: 3 sets x 15 reps

 

Day 59: Deadlift Focus

• Sumo or Conventional Deadlifts: 5 sets x 5 reps (Heavy)
• Barbell Rows: 4 sets x 8 reps
• Lat Pulldowns: 4 sets x 10 reps
• Hyperextensions: 3 sets x 12 reps
• Hammer Curls: 3 sets x 15 reps

 

Day 60: Bench Press and Assistance

• Bench Press (Paused): 5 sets x 3 reps
• Close Grip Bench Press: 4 sets x 8 reps
• Dumbbell Shoulder Press: 3 sets x 10 reps
• Face Pulls: 3 sets x 12 reps
• Dumbbell Hammer Curls: 3 sets x 15 reps