Tag: Powerlifting Program

Advanced Powerlifting Program

12-Week Peaking Program for Powerlifters

This is a 12-week advanced powerlifting program for peaking. The focus will be on peaking for your next powerlifting meet. That means more sets, fewer reps, and a lot of heavy weight. But, if you can get through it, this 12-week peaking program will make you brutally strong, guaranteed!

Dominate your next meet with a Custom Powerlifting Program made just for you!

The Thunder God (Thor), aka Reid England, putting the hammer down on a 430 pound squat! That’s a 2X Bodyweight Squat!

This Advanced Powerlifting Program is based on the Mathias Method Strength System.

About this Advanced Powerlifting Program

Optimal Weekly Training Schedule
12-Week Program Lifting Chart
Workout-1: Squat Training
Workout-2: Bench Press Training
Workout-3: Deadlift Training
Workout-4: Accessory Work (optional)

Powerlifting is a competitive strength sport that takes years of hard work and consistent dedication to become proficient at.

Lifters must constantly be working on their lifting technique and maintain that technique the best they can through the high-intensity workouts they endure. These workouts can often last hours depending on your strength level.

As you get stronger it takes more time to warm-up to your working weights and you have to constantly be adding more work through increasing the weight, sets and/or reps performed. Your workouts will often be 6-10 sets of few reps with the same weight to accumulate volume and strength over time. Numerous sets with few reps are the best way to gain maximal strength because you are practicing your setup and technique with intense weights, numerous times during a workout.

It’s All Focused on Meet Day!

Your set-up, how you perform each lift, along with everything else in this advanced 12-week powerlifting program, is focused upon obtaining the most strength for week 12. Week 12 is your competition or peak week and there should be no lifting done during the last 2-3 days leading up to your competition day. Do your training early in the week with little accessory work so that you are fully recovered before the meet.

This 12-week advanced powerlifting program will guide you through the exact work you need to do leading up to your next powerlifting competition.

Advanced Powerlifting Program Details

This is a 3-4 day per week advanced Powerlifting Program. You will have one main power lift for each of your 3 main workout days. These main lifts are the focus of your training and need to be done without variation. As in, don’t do box squats instead of squats. Do the lifts as written.

Workout 4 is an optional day for accessory lifts. For example, if you have a weak muscle group, then come in and train it. Use moderate intensity and volume. Do not overdo it. Save some for your main work.

Be sure to practice your lifts exactly how they are supposed to be performed in the competition. That means practicing holding deadlifts at the top and pausing bench presses as you get closer to the competition.

Intensity Sets

Also, on your main lifts, you can do an overload set to better prepare yourself for the competition. This is one set that is either an AMRAP (as many reps as possible) done with the same working weight or a daily max.

Only do this if your main work was not enough and you are feeling good!

For the daily max, work up to a weight that is difficult to do for that day, but you are still able to maintain reasonable technique. Your intensity set should never be done to failure because this teaches improper technique which will decrease your maximal strength potential.

Stay focused, train hard and get stronger!

Optimal Weekly Training Schedule

Day 1 – Workout-1: Squat Training
Day 2 – Rest
Day 3 – Workout-2: Bench Press Training
Day 4 – Rest
Day 5 – Workout-3: Deadlift Training
Day 6 – Workout-4: Accessory Work (optional)
Day 7 – Rest

Advanced Powerlifting Program Lifting Chart

Workout 1 – Squat				Workout 2 – Bench Press				Workout 3 – Deadlift
Week	Sets	Reps	% Max	Week	Sets	Reps	% Max	Week	Sets	Reps	% Max
1	5	5	70%	1	5	5	70%	1	5	5	70%

2	5	5	73%	2	5	5	73%	2	5	5	75%

3	5	5	75%	3	5	5	75%	3	6	4	77%

4	6	4	77%	4	6	4	77%	4	8	3	80%

5	8	3	80%	5	8	3	80%	5	7	3	83%

6	7	3	83%	6	7	3	83%	6	6	3	85%

7	6	3	85%	7	6	3	85%	7	8	2	87%

8	8	2	87%	8	8	2	87%	8	5-10	1	90%

9	5-10	1	90%	9	5-10	1	90%	9	5	2	93%

10	5	2	93%	10	5	2	93%	10	3-5	1	95%

11	3-5	1	95%	11	3-5	1	95%	11	4	5	60%

12	5	3	50%	12	5	3	50%	12	–	–	–
Deadlift	5	1	50%

More Advanced Powerlifting Programs

Are you looking to build up one specific lift? Check out our Squat, Bench Press and Deadlift specific Powerlifting Programs:

Get all 3 Powerlifting Programs!

Or get our FULL POWER Powerlifting Program!

Workout 1: Squat Training

Warm-Up & Technique Work:

Pause Squat (<50%) 3 x 5

–

Main Lift:

Squats See Table

*Overload Set 1 x AMRAP or Daily Max

–

Accessory Work:

Leg Press 3-5 x 10-15

Glute-Ham Raises or Leg Curls 3-5 x 6-10

Dumbbell Curls 4 x 8-10

Weighted Plank 3 x 60-90 sec.

–

Mobility Work 10+ min.

–

*Done after your main work is complete, only on high-intensity days, and never to failure.

Workout 2: Bench Press Training

–

Warm-Up & Technique Work:

Pause Closegrip Bench Press (<50%) 3 x 5-10

–

Main Lifts:

Pause Bench Press See Table

*Overload Set 1 x AMRAP or Daily Max

–

Accessory Work:

Dumbbell Press 4-5 x 6-8

Military Press 3-5 x 3-8

Triceps Press Downs 5-10 x 6-10

Face Pulls 5 x 8-10

–

Mobility Work 10+ min.

–

*Done after your main work is complete, only on high-intensity days, and never to failure.

Workout 3: Deadlift Training

Warm-Up & Technique Work:

Conventional Deadlift (<50%) 3 x 5

–

Main Lift:

Deadlift See Table

*Overload Set 1 x AMRAP or Daily Max

–

Accessory Work:

Dumbbell Rows 4 x 6-8

Lat Pull-Downs 5 x 10-15

Hammer Curls 3 x 10-15

Side Planks or **Grip Holds 3 x 45 sec.

–

Mobility Work 10+ min.

**Hold the center (smooth part) of a deadlift barbell, or weighted bar, at your side for as long as you can to build up your grip. It is best to do this on days when you do lighter deadlifts.

Workout 4: Accessory Work (optional)

–

Warm-Up & Technique Work:

Shrugs 3 x 10

Closegrip Bench Press (<50%) 3 x 5-10

–

Main Lift:

Military Press 5 x 5

–

Accessory Work:

Incline Dumbbell Press 3 x 10-15

Push-Ups or Dips 3 x Failure

Dumbbell Triceps Extensions 3 x 10-15

Reverse Flyes 3 x 10-20

Lateral Raises 3 x 10-15

***Rotary Cuff Work – x 100 total

Side Bends 3 x 10-20

Weighted Crunches 5 x 10

–

Mobility Work 10+ min.

***Do slow, controlled motions with a cable that works on the rotation of your humerus (upper arm bone). See examples HERE.

Let us know if you liked this 12-week advanced powerlifting program! Also, check out our other strength programs like our FULL POWER Powerlifting Program, Powerlifting for Mass: Hypertrophy Program and our Powerlifting Power: Dynamic Training Program!

Powerlifting for Mass Hypertrophy Program

Stronger Mass Hybrid Powerlifting Program

Build Muscle Mass and Strength with Volume Training

This is a 12-week hybrid powerlifting program for mass, hypertrophy, and strength. The focus will be on volume training to get stronger and build muscle, fast! This means, a lot of sets, a lot of reps, and a lot of work. But, if you can get through it, this hybrid hypertrophy program will make you brutally strong. I guarantee it!

Get the updated version of this program >>

Or maximize your results with a Custom Powerlifting Program made just for you!

The Thunder God (Thor), aka Reid England, putting the hammer down on a 430 pound squat! A 2X Bodyweight Squat!

Just remember, for us mere mortals it’s crucial to have a great squat rack and/or spotter when using this program.

This Hybrid Powerlifting + Hypertrophy Program is based on the Mathias Method Strength System.

About the Hybrid Powerlifting for Mass Hypertrophy Program

12-Week Program Lifting Chart
Workout-1: Squat / Deadlift Max Strength Training
Workout-2: Bench Press Max Strength Training
Workout-3: Squat Volume Training
Workout-4: Bench Press Volume Training

Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at.

Do you know? Elliptical workouts are a great way to condition your lower body muscles, including the glutes, quadriceps, hamstrings, and calves. The resistance levels on ellipticals can be adjusted to increase the intensity of the workout and challenge your cardio and muscles even further.

It’s All Focused on Meet Day!

Your set-up, how you perform each lift, along with everything else in this 12-week hybrid powerlifting program for mass, is focused upon obtaining the most strength for week 12. Week 12 is your competition week and there should be no lifting done during the last 2-3 days leading up to your competition day. Do your training early in the week with little accessory work so that you are fully recovered before the meet.

This 12-week hybrid powerlifting program will guide you through the exact work you need to do leading up to your next competition.

Hybrid Powerlifting for Mass Program Details

This is a 4-day per week hypertrophy powerlifting program. You will have both heavy and light training days for each of your weekly main lifts.

For heavy training days, you will switch between a squat versus deadlift focus. One week you will do most of your work with the squat and then use a deadlift variation (block pulls, deficit, bands, chains, etc.) as an accessory lift. The next week you will do the opposite with deadlift being the focus and have a squat variation (box squats, pause squats, bands, chains, etc.) as your accessory lift.

This will allow you to focus on one lift at a time while allowing the other to recover before the next heavy session.

Heavy bench days will go heavy every week that is not a deload. The deload weeks should be used for bench press variations (close grip, floor press, bands, chains, etc.) utilizing repetition work to build up all parts of the lift.

Intensity Sets

Also, on heavy training days, you will utilize an overload set to better prepare yourself for the competition. This is one set that is either an AMRAP (as many reps as possible) done with the same working weight or a daily max.

Heavy vs Volume Training

Heavy training days work on building brute strength to increase your max as lighter training days are used each week to increase training volume while decreasing the overall stress placed upon your body.

By going heavy too often our bodies may not be able to recover and therefore are at a higher risk of injury. By training with sub-maximal weights, we can utilize dynamic speed training, with the use of bands or chains, to increase our training volume and power; or utilize volume training/ repetition work to build more size.

Both are effective ways of decreasing the overall stress placed upon your body while adding to your strength potential. By utilizing lighter and heavier training days each week they will build upon each other to further increase your maximal strength.

Recovery Week

Every 4^th week is a deload and recovery week. This is a week where you will still get a good amount of training volume in but it will allow your body to recover from the high-intensity work, and decrease your risk of injury.

There will be no deadlifts done on this week, but you should utilize an exercise variation that will help build up your lower back such as good mornings or reverse hyperextensions. For your heavy squat and bench press exercises, utilize a variation that builds up your weaknesses in those lifts.

Stay focused, train hard and get stronger!

Optimal Weekly Training Schedule

Day 1 – Workout-1: Heavy Squat / Deadlift Training
Day 2 – Rest
Day 3 – Workout-2: Heavy Bench Press Training
Day 4 – Rest
Day 5 – Workout-3: Volume Squat Training
Day 6 – Workout-4: Bench Press Volume Training
Day 7 – Rest

Hybrid Powerlifting Program For Mass Lifting Chart

Download The Interactive Worksheet: Powerlifting Size Excel Worksheet created by Josh Drake, of the STRENGTH WARRIORS!

Just plug in your Squat, Bench Press and Deadlift Maxes for each week and it will automatically calculate your weekly working weight for you!

Heavy Training Days / Volume Training Days

¹Use your competition opener for all 10 sets. Usually, something you can do 3 reps with.

PRINT this Hybrid Powerlifting Program for Mass

Are you looking to build up one specific lift? Check out our Squat, Bench Press and Deadlift specific Powerlifting Programs:

Get all 3 Powerlifting Programs!

Or get our FULL POWER Powerlifting Program

More Powerlifting Programs >>

Workout 1: Heavy Squat / Deadlift Training

Warm-Up & Technique Work:

Weighted Pull-Ups – x 25 total

Box Jumps 3-5 x 3

Pause Squat or Deficit Deadlift (<50%) 3 x 5

–

Main Lifts:

Squat or Deadlift See Table

*Overload Set 1 x AMRAP or Daily Max

Deadlift or Squat Variation See Table

–

Accessory Work:

Glute-Ham Raises or Leg Press 5 x 10-15

Dumbbell Rows 4 x 6-8

Dumbbell Curls 4 x 8-10

Side Planks or **Grip Holds 3 x 45 sec.

–

Mobility Work 10+ min.

–

*Done after your main work is complete, only on high-intensity days, and never to failure.

**Hold the center (smooth part) of a deadlift barbell, or weighted bar, at your side for as long as you can to build up your grip. It is best to do this on days when you do lighter deadlifts.