Powerlifting 12 Weeks Program

Week > ll e/ercises are the same! 8*8 remains the same! 9ere are the di:erences for the 5  and C e/ercises;

Monday

Work &' to 2M

 T&esday

. / 2  0 of 2M

 Th&rsday ,riday

. / 2  6 of 2M

. / 2  7 of 2M

$at&rday (Com'etition $tyle) Work &' to 2M

Week ? ll e/ercises are the same and 8*8 remains the same! 5 5 and C di:erences;

Monday

Work &' to 1M

 T&esday

. / 1  0 of 1M

 Th&rsday ,riday

. / 1  6 of 1M

. / 1  7 of 1M

$at&rday (Com'etition $tyle) Work &' to 1M

$'eci+c Training Phase 1 (3 Weeks) Week 7 Monday !

o/ $%&at (@egal *e'th)

Work &' to 3M

!

$&mo *eadlift

C!

Close-Gri' ench Press

*!

Chest-$&''orted arell ow . / 0-1

Work &' to 3M Work &' to 3M

 T&esday !

o/ $%&at (@egal *e'th)

. / 3  0 of 3M

!

$&mo *eadlift

C!

Close-Gri' ench Press . / 3  0 of 3M

. / 3  0 of 3M

*! P&ll-4's5 Pronated Gri' 'ossile)

. / 0-1 (&se and hel' if needed5 or added weight if

 Th&rsday !

o/ $%&at (@egal *e'th)

. / 3  6 of 3M

!

$&mo *eadlift

C!

Close-Gri' ench Press . / 3  6 of 3M

*!

$eated Cale ow . / 0-1

. / 3  6 of 3M

,riday !

o/ $%&at (@egal *e'th)

. / 3  7 of 3M

!

$&mo *eadlift

C!

Close-Gri' ench Press . / 3  7 of 3M

*!

P&ll-4's5 $&'inated Gri'

. / 3  7 of 3M

. / 0-1

$at&rday (Com'etition $tyle) ! $%&at

Work &' to 3M

!

*eadlift

Work &' to 3M

C!

ench Press

Work &' to 3M

Week 0 ll e/ercises are the same! 8*8 remains the same! The di:erences for the 5  and C;

Monday

Work &' to 2M

 T&esday

. / 2  0 of 2M

 Th&rsday ,riday

. / 2  6 of 2M

. / 2  7 of 2M

$at&rday (Com'etition $tyle) Work &' to 2M

Week 6 ll e/ercises are the same and 8*8 remains the same! 5 5 and C di:erences;

Monday

Work &' to 1M

 T&esday

. / 1  0 of 1M

 Th&rsday ,riday

. / 1  6 of 1M

. / 1  7 of 1M

$at&rday (Com'etition $tyle) Work &' to 1M

$'eci+c Training Phase 2 (3 Weeks) Week 1 Monday ! $%&at

Work &' to 3M

!

*eadlift

Work &' to 3M

C!

ench Press

*!

Chest-$&''orted arell ow . / 0-1

Work &' to 3M

 T&esday ! $%&at

. / 3  0 of 3M

!

*eadlift

. / 3  0 of 3M

C!

ench Press

. / 3  0 of 3M

*! P&ll-4's5 Pronated Gri' 'ossile)

. / 0-1 (&se and hel' if needed5 or added weight if

 Th&rsday ! $%&at

. / 3  6 of 3M

!

*eadlift

. / 3  6 of 3M

C!

ench Press

*!

$eated Cale ow . / 0-1

. / 3  6 of 3M

,riday ! $%&at

. / 3  7 of 3M

!

*eadlift

. / 3  7 of 3M

C!

ench Press

*!

P&ll-4's5 $&'inated Gri'

. / 3  7 of 3M . / 0-1

$at&rday (Com'etition $tyle) ! $%&at

Work &' to 3M

!

*eadlift

Work &' to 3M

C!

ench Press

Work &' to 3M

Week 11 ll e/ercises are the same! 8*8 remains the same! 5  and C di:erences;

Monday

Work &' to 2M

 T&esday

. / 2  0 of 2M

 Th&rsday ,riday

. / 2  6 of 2M

. / 2  7 of 2M

$at&rday (Com'etition $tyle) Work &' to 2M

Week 12 gain5 all e/ercises are the same and 8*8 remains the same! 5  and C di:erences;

Monday

Work &' to 1M

 T&esday

. / 1  0 of 1M

 Th&rsday ,riday

. / 1  6 of 1M

. / 1  7 of 1M

$at&rday (Com'etition $tyle) Work &' to 1M

 Ao& wo&ld then deload for a week and test yo&r ma/es in a com'etition!

9ow to ,i/ Ao&r $'eci+c Weaknesses  This cycle is general! These e/ercises +t most 'eo'le5 &t ideally yo& sho&ld 'ick Bariations of the lifts that work on yo&r indiBid&al weaknesses! 9ere are alternate e/ercises yo& co&ld &se ased on where yo&r sticking 'oints are;

$%&at =f the sticking 'oint is elow 'arallel; Phase 1;

Wide $tance $%&at

Phase 2;

Pa&sed $%&at

Phase 3;

@ow o/ $%&at

Phase .;

$%&at (com'etitiBe style)

=f the sticking 'oint is aoBe 'arallel; Phase 1;

#ercher $%&at

Phase 2;

,ront $%&at

Phase 3;

o/ $%&at (legal de'th)

Phase .;

$%&at (com'etitiBe style)

*eadlift =f the sticking 'oint is reaking from the oor; Phase 1;

*e+cit *eadlift

Phase 2; ,loating *eadlift (de+cit deadlift witho&t ringing the arell ack on the oor) Phase 3;

$&mo *eadlift

Phase .;

*eadlift (com'etitiBe style)

=f the sticking 'oint is aro&nd the knees; Phase 1;

#ercher *eadlift

Phase 2;

omanian *eadlift

Phase 3; Pin-P&ll elow
*eadlift (com'etitiBe style)

=f the sticking 'oint is aoBe the knees; Phase 1;

arell 9i' Thr&st

Phase 2;

Pin-P&ll aoBe knees

Phase 3;

$&mo *eadlift

Phase .;

*eadlift (com'etitiBe style)

ench Press =f the sticking 'oint is o: the chest; Phase 1;

,loor Press

Phase 2; Camered-ar ench Press or ,&ll-ange *&mell Press Phase 3;

$'otto Press

Phase .;

ench Press (com'etition style)

=f the sticking 'oint is aro&nd mid-range; Phase 1;

=ncline ench Press

Phase 2;

3- oard Press

Phase 3;

2- oard Press

Phase .;

ench Press (com'etition style)

=f the sticking 'oint is at locko&t; Phase 1;

Close-Gri' ,loor Press

Phase 2;

Close-Gri' =ncline ench Press

Phase 3;

Close-Gri' ench Press

Phase .;

ench Press (com'etition style)

dding ody&ilding Work  &lgarian-style 'rogram is minimalist y nat&re! eca&se of the em'hasis on the ig lifts5 yo& might +nd that some m&scles are neglected! =f so5 yo& can add isolation work to hy'ertro'hy the neglected m&scles! *o this y adding 15-20 minutes’ worth of isolation work at the end of the regular workouts! dd that e/tra work on Tuesdays and Fridays5 which are the lower intensity days!

On Fridays only adding work for muscles that do not play a signicant role in the main lifts because you'll be maxing out the next day. On Tuesdays you should work the muscle(s) you feel are holding you back in your main moements.

,or e/am'le;

 T&esday; ody&ilding work for triceps, delts, and pectorals ,riday; ody&ilding work for lats and biceps 4se isolation e/ercises for sets of -12 reps for that e/tra work! P&m'-enhancing techni%&es like 'artials5 slow re's5 restE'a&se5 do&le contraction and the like can also e &sed!