Advanced Powerlifting Program
This is a 8-week advanced powerlifting program for peaking! So, the focus will be on peaking for your next powerlifting competition or meet! Use the calculator below for any lift to estimate your one-rep max based on the amount of weight you can lift on a given move, and the number of clean reps you can achieve before muscle failure.
To train with this program, click the green save button below. Thus, when you go to training, you can open this program that you have registered on your profile page and perform the movements in the correct form.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
| Exercise | Load |
| Bench Press Narrow Grip Bench Press Military Press Lateral Raise Lying Triceps Pushdowns Incline Sit-up | Heavy Auxiliary Auxiliary Auxiliary Auxiliary Abdominal |
| Exercise | Load |
| Squat Deadlift Wt Chin-ups CB Seated Row Seated Leg Curl Hammer Arm Curl | Heavy Light Auxiliary Auxiliary Auxiliary Auxiliary |
| Exercise | Load |
| Bench Press Wide Grip Bench Press Wt Triceps Dip Upright Row One Arm Shoulder Press Incline Leg Raise | Light Auxiliary Auxiliary Auxiliary Auxiliary Abdominal |
| Exercise | Load |
| Deadlift Squat Wt Pull-ups LV Seated Row Lying Leg Curl Arm Curl | Heavy Light Auxiliary Auxiliary Auxiliary Auxilary |
| Period/Week | ||||||||
|---|---|---|---|---|---|---|---|---|
| Sets | Reps | Sets | Reps | Sets | Reps | Sets | Reps | |
| Off Season | 4 | 5-7 | 3 | 8-10 | 3 | 8-10 | 2 | 15-20 |
| 1 | 4 | 5-6 | 3 | 7-8 | 3 | 6-7 | 2 | 10-15 |
| 2 | 4 | 4-5 | 3 | 6-7 | 3 | 8-10 | 2 | 15-20 |
| 3 | 4 | 3-4 | 3 | 5-6 | 3 | 6-7 | 2 | 10-15 |
| 4 | 4 | 2-3 | 3 | 4-5 | 3 | 8-10 | 2 | 15-20 |
| 5 | 5 | 4-5 | 5 | 6-7 | 4 | 6-7 | 3 | 10-15 |
| 6 | 3 | 3-4 | 3 | 5-6 | 3 | 8-10 | 2 | 15-20 |
| 7 | 0-1 | 2-3 | 0-1 | 4-5 | 0-1 | 6-7 | 0-1 | 10-15 |
