Sample Powerlifting Program

Variable Resistance Based on Rep Ranges

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
(alternating every other workout)

Increase resistance when upper rep range is achieved

Alternating auxiliary exercises every other workout
1-4
Light/Heavy
(alternating every other workout)

Progressive Intensity

Light / Heavy
(alternating every other week)
Alternating auxiliary exercises every other workout
5
Over Reaching
6-7
Super Compensation via Taper
7
Optional layoff or last workout early in week

Use Workload Adjustment Calculator to figure weight adjustments required to meet varying rep ranges.


Squat | Deadlift | Bench Press | Military Press
Powerlifting | One Repetition Max Calculator | Periodization | Strength Standards

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