Powerlifting Workout Plan (12 Weeks)

Powerlifting Workout Plan

Welcome to the Powerlifting Workout Plan! This plan is all the workouts and training styles that I used to achieve a 600-pound squat and a 400-pound bench press at 18 years old and still in high school. This plan will give you the road map to push some stupid weight and shatter the goals you have set for yourself. This program may even get you some steroid accusations. 😉

This plan will be 12 weeks long and will be 5 days a week. Day 3 and day 7 will be off days.  The day 3 off day does not need to be a rest day if you don’t want it to be, that day will just not be a day where you are practicing your main lifts.

You should know your 1 rep max on these lifts. There will be some numbers involved. You will train for several sets and reps that is a percentage of your 1 rep max. (TRY TO HAVE A SPOTTER ON BENCH AS MUCH AS POSSIBLE) You will be workout hard doing heavy reps for low sets and you will fail on some sets so you will need someone to help you.

The way I structured this plan is 5 days a week. On one week you will have a squat/deadlift day for 3 days that week, and on the next week you will have a bench day 3 days a week. It will look like this…

You will not deadlift on every squat/deadlift day, if you build your squat, you will also build your deadlift. It is more important to prioritize your squats. You will deadlift once a week.

With this program Weeks 4,8 and 12 will be de-load weeks. You will train hard for 3 weeks and then de load the 4^th. De-loading is very important because these lifts are brutal, and your body needs rest every little bit.

With this program you can expect these lifts to be the same tempo every single time.  The tempo will be  3-2-1-1. You will have a 3 second pause at the top of the lift, then you will control the weight down for 2 seconds, you will have a very slight pause at the bottom, and then you will power up.

In this program you will be practicing your main 3 lifts every workout, and then you will have a couple of other smaller workouts that will help you to get your weight up on your main 3 lifts, and that will also keep your body looking like you could go step on a stage and pose while also winning powerlifting competitions.

Now let’s make you the strongest version of yourself that you can possibly be!