Build Muscle Mass and Strength with Volume Training
This is a 12-week powerlifting program for building muscle size and strength. The focus will be on heavy 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 program will make you brutally strong. I guarantee it!
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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. You can get all the powerlifting equipment you need at Relife Sports.
This Powerlifting Program is based on the Mathias Method Strength System.
About the Stronger Mass Powerlifting Program
Powerlifting is a competitive 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 gym 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 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 powerlifting program will guide you through the exact work you need to do leading up to your next competition.
Powerlifting for Mass Program Details
This is a 4-day per week 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.
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 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.
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.
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 4th 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
Stronger Mass Powerlifting Program 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 Powerlifting Program
Are you looking to build up one specific lift? Check out our Squat, Bench Press and Deadlift specific Powerlifting Programs:
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Or get our FULL POWER Powerlifting Program
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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
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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.
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Mobility Work 10+ min.
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*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.
Workout 2: Heavy Bench Press Training
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Warm-Up & Technique Work:
Incline Bench Press (<50%) 3 x 5-10
Decline Sit-Ups 3 x 5-10
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Main Lifts:
Bench Press See Table
*Overload Set 1 x AMRAP or Daily Max
–
Accessory Work:
Dumbbell Press 4 x 6-8
Military Press 3-5 x 3-8
Triceps Press Downs 4-5 x 6-10
Face Pulls 5 x 8-10
***Rotary Cuff Work – x 100 total
Side Bends 3 x 10-20
Weighted Crunches 5 x 10
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Mobility Work 10+ min.
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*Done after your main work is complete, only on high-intensity days, and never to failure.
***Do slow, controlled motions with a cable that works on the rotation of your humerus (upper arm bone). See examples HERE.
Workout 3: Squat Volume Training
Warm-Up & Technique Work:
Chin-Ups – x 50
Front Squat (<50%) 3 x 5
–
Main Lifts:
Squat See Table
Back Extensions or Reverse Hyper 3 x 10-15
–
Accessory Work:
Leg Curls or Leg Press 3 x 10-15
Lat Pull-Downs 5 x 10-15
Hammer Curls 3 x 10-15
Weighted Plank 3 x 60-90 sec.
–
Mobility Work 10+ min.
Workout 4: Bench Press Volume Training
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Warm-Up & Technique Work:
Shrugs 3 x 10
Closegrip Bench Press (<50%) 3 x 5-10
Leg Raises 3 x 10
–
Main Lift:
Bench Press See Table
–
Accessory Work:
Incline Dumbbell Press 3 x 10-15
Dumbbell Military 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
Abs Exercise – x 100
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Mobility Work 10+ min.
Let us know if you liked this 12-week powerlifting program for mass with volume training! Also, check out our other strength programs like our FULL POWER Powerlifting Program, Advanced Powerlifting Program and our Westside Conjugate Powerlifting Program!
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