8-Week Advanced Powerlifting Program

Workout Plan

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.

Calculate
Metric Imperial
Your One-Rep Max is
?
These calculations are based on averages
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
Core Lifts
Auxillary Lifts
Period/Week
Heavy
Light
Auxillary
Abdominal
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

8-week advanced powerlifting program