Sample Powerlifting Program

Variable Resistance Based on Rep Ranges

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Exercises and Loads

Monday
Exercise
Load
Bench Press
Narrow Grip Bench Press
Military Press
Lateral Raise
Lying Triceps Pushdowns
Incline Sit-up
Heavy
Auxiliary
Auxiliary
Auxiliary
Auxiliary
Abdominal
Tuesday
Exercise
Load
Squat
Deadlift
Wt Chin-ups
CB Seated Row
Seated Leg Curl
Hammer Arm Curl
Heavy
Light
Auxiliary
Auxiliary
Auxiliary
Auxiliary

Thursday
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
Saturday
Exercise
Load
Deadlift
Squat
Wt Pull-ups
LV Seated Row
Lying Leg Curl
Arm Curl
Heavy
Light
Auxiliary
Auxiliary
Auxiliary
Auxilary

Loads & Variations

 

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
Contest                

Periods of Key Variations

Week Core Lifts Auxillary
Off Season
Light/Heavy
(alternationg every other workout)

Increase resistance when upper rep range is achieved

Alternating auxilary exercises every other workout
1-4
Light/Heavy
(alternationg every other workout)

Progressive Intensity

Light / Heavy
(alternating every other week)
 
Alternating auxilary exercises every other workout
5

Over Reaching
6-7

Super Compensation via Taper
7

Optional layoff or last workout early in week

Use Actual Resistance Calculator to figure weight adjustmest required to meet varying rep ranges.


Squat | Deadlift | Bench Press | Military Press

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