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Last updated on October 09, 2019

Ok, before I start, this is a powerlifting program, not a bodybuilding program. Of all the programs I've tried, this has boosted my strength the most. I did this in preparation for when I use to compete in powerlifting contests. It is a fourteen week cycle. Yeah, yeah, I know, "just shut up and tell me the program". Allright, here it is: First, you need to figure out what you ultimately want for your one rep maximum (ORM) for bench press, squat and deadlift. Write all three lifts down on a sheet of paper. Now for the workout:

Squat workout:

• 1. Squats: Week 1: 60% of ORM for 3 sets of 8 reps
  Week 2: 65% of ORM for 3 sets of 6 reps
  Week 3: 70% of ORM for 3 sets of 5 reps
  Week 4: 75% of ORM for 3 sets of 4 reps
  Week 5: 80% of ORM for 3 sets of 3 reps
  Week 6: 85% of ORM for 2 sets of 2 reps
  Week 7: 90% of ORM for 1 set of 1 rep
  
• 2. Barbell shrugs 4 sets 10 reps
• 3. Leg Press 4 sets 10, 8, 6, 6 reps
• 4. Wide stance smith squat 3 sets 6 reps
• 5. Leg extension 3 sets 10 reps
• 6. Leg curl 3 sets 10 reps

Deadlift Workout:

• 1. Squat (light) 12 reps, 10 reps, 8 reps (pyramid up with weight)
• 2. Deadlift Week 1: 60% of ORM for 3 sets of 8 reps
  Week 2: 65% of ORM for 3 sets of 6 reps
  Week 3: 70% of ORM for 3 sets of 5 reps
  Week 4: 75% of ORM for 3 sets of 4 reps
  Week 5: 80% of ORM for 3 sets of 3 reps
  Week 6: 85% of ORM for 2 sets of 2 reps
  Week 7: 90% of ORM for 1 set of 1 rep
• 2. Barbell shrugs 4 sets 10 reps
• 3. Bent over rows 4 sets 10, 8, 6, 6 reps
• 4. Seated rows 3 sets 8 reps
• 5. Pulldowns in front 3 sets 8 reps
• 6. One arm dumbbell rows 3 sets 8 reps

Bench workout #1 (Heavy chest)

• 1. Bench Press
  Week 1: 60% of ORM for 3 sets of 8 reps
  Week 2: 65% of ORM for 3 sets of 6 reps
  Week 3: 70% of ORM for 3 sets of 5 reps
  Week 4: 75% of ORM for 3 sets of 4 reps
  Week 5: 80% of ORM for 3 sets of 3 reps
  Week 6: 85% of ORM for 2 sets of 2 reps
  Week 7: 90% of ORM for 1 set of 1 rep
• 2. Close-grip bench press 4 sets 10 reps
• 3. Incline Bench Press 4 sets 6 reps
• 4. Dips 3 sets 10 reps
• 5. Dumbbell shoulder press 4 sets 8 reps
• 6. Triceps Pushdown 4 sets 8 reps

Bench Workout #2 (Light chest)

• 1. Bench Press 3 sets 10 reps
• 2. Incline Bench Press 3 sets 10 reps
• 3. Barbell shoulder press 3 sets 8 reps (Behind neck)
  3 sets 8 reps (In front of neck)
• 4. Side lateral raises 3 sets 8 reps
• 5. Nose breakers 4 sets 8 reps
• 6. Pushdowns 4 sets 8 reps

Now, you've just completed the first half of the fourteen week cycle. You're ready for the second half. The only difference is the percentages on your three major lifts, all other exercises, sets, and reps all remain the same.

Here is the second half percentages.

• Week 1: 70% of ORM for 3 sets of 8 reps
• Week 2: 75% of ORM for 3 sets of 6 reps
• Week 3: 80% of ORM for 3 sets of 5 reps
• Week 4: 85% of ORM for 3 sets of 4 reps
• Week 5: 90% of ORM for 3 sets of 3 reps
• Week 6: 95% of ORM for 2 sets of 2 reps
• Week 7: 100% of ORM for 1 set of 1 rep

So, here is how you should break down the days in which you train.

• Sunday is squat day.
• Tuesday is Bench #1 (heavy) day.
• Thursday is Deadlift day.
• Friday is Bench #2 (light) day.
• The cycle starts over on Sunday.

Before starting the whole 14 week training cycle, you will need to take about three or four weeks in which you condition your muscles. To do this, train on the days in which I have specified, and only do four exercises from each workout. The major lifts must be included in the four selected exercises. What you select is up to you, however, I recommend doing exercises that work as many muscles as possible. For example, on a bench day, you would not want to just do all chest work, choose exercises that will work the chest, shoulders, and triceps.

Once you have started the 14 week cycle, you need to pyramid up in weight with every exercise except your major lifts once you reach the specified percentage. The first couple of weeks will feel like you can do more weight on your major lifts. This is natural, but do not increase the percentage for a given week even if you can go heavier.

As far as rest goes, rest about 5-8 minutes for your major lifts. Any other assistance work, you can rest however long you want. These are really long workouts, but remember, the workouts are powerlifting specific.

Note: Powerlifting doesn't implies the avoidance of cardio, and eating whatever you want.

Tags: Strength Programs Conditioning Core

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