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10-Week Powerlifting Program Guide

This document outlines a 10-week powerlifting program consisting of 4 workout days per week. Each week focuses on increasing strength for back squats, bench presses, deadlifts, and hip thrusts. The workouts also include assistance exercises like rows, presses, and ab exercises. Exercises are performed for sets across a range of repetitions with the goal of gradually increasing weight and decreasing reps over the course of the program.

Uploaded by

Manjeet Parashar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
5K views20 pages

10-Week Powerlifting Program Guide

This document outlines a 10-week powerlifting program consisting of 4 workout days per week. Each week focuses on increasing strength for back squats, bench presses, deadlifts, and hip thrusts. The workouts also include assistance exercises like rows, presses, and ab exercises. Exercises are performed for sets across a range of repetitions with the goal of gradually increasing weight and decreasing reps over the course of the program.

Uploaded by

Manjeet Parashar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Strong by Bret

10-Week Powerlifting Program

Week 1 Set 1 Set 2 Set 3 Set 4 Set 5


Day 1

Back Squat
Week 1: 3 x 5

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 1, 4, 7: 60%
1RM

Underhand Grip Lat


Pulldown
3 x 6-12

Stability Ball Leg


Curl
3 x 10-20

Band Seated Hip


Abduction
2 x 20-50

Week 1 Set 1 Set 2 Set 3 Set 4 Set 5


Day 2

Bench Press
Week 1: 3 x 5

Band Hip Thrust


2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
Strong by Bret
10-Week Powerlifting Program

Week 1 Set 1 Set 2 Set 3 Set 4 Set 5


Day 3

Deadlift
Week 1: 3 x 5

Close Grip Bench


Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-


Up
3 x AMRAP

Single Leg Hip


Thrust
2 x AMRAP

Lateral Band Walk


2 x 20-30

Week 1 Set 1 Set 2 Set 3 Set 4 Set 5


Day 4

Hip Thrust
Week 1: 3 x 8

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge


Abduction
2 x 8-12
Strong by Bret
10-Week Powerlifting Program

Week 2 Set 1 Set 2 Set 3 Set 4 Set 5


Day 1

Back Squat
Week 2: 2 x 5

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 2, 5, 8: 65%
1RM 1RM

Underhand Grip Lat


Pulldown
3 x 6-12

Stability Ball Leg


Curl
3 x 10-20

Band Seated Hip


Abduction
2 x 20-50

Week 2 Set 1 Set 2 Set 3 Set 4 Set 5


Day 2

Bench Press
Week 2: 2 x 5

Band Hip Thrust


2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
Strong by Bret
10-Week Powerlifting Program

Week 2 Set 1 Set 2 Set 3 Set 4 Set 5


Day 3

Deadlift
Week 2: 2 x 5

Close Grip Bench


Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-


Up
3 x AMRAP

Single Leg Hip


Thrust
2 x AMRAP

Lateral Band Walk


2 x 20-30

Week 2 Set 1 Set 2 Set 3 Set 4 Set 5


Day 4

Hip Thrust
Week 2: 2 x 8

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge


Abduction
2 x 8-12
Strong by Bret
10-Week Powerlifting Program

Week 3 Set 1 Set 2 Set 3 Set 4 Set 5


Day 1

Back Squat
Week 3: 1 x 5

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 3, 6, 9: 70%
1RM

Underhand Grip Lat


Pulldown
3 x 6-12

Stability Ball Leg


Curl
3 x 10-20

Band Seated Hip


Abduction
2 x 20-50

Week 3 Set 1 Set 2 Set 3 Set 4 Set 5


Day 2

Bench Press
Week 3: 1 x 5

Band Hip Thrust


2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
Strong by Bret
10-Week Powerlifting Program

Week 3 Set 1 Set 2 Set 3 Set 4 Set 5


Day 3

Deadlift
Week 3: 1 x 5

Close Grip Bench


Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-


Up
3 x AMRAP

Single Leg Hip


Thrust
2 x AMRAP

Lateral Band Walk


2 x 20-30

Week 3 Set 1 Set 2 Set 3 Set 4 Set 5


Day 4

Hip Thrust
Week 3: 1 x 8

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge


Abduction
2 x 8-12
Strong by Bret
10-Week Powerlifting Program

Week 4 Set 1 Set 2 Set 3 Set 4 Set 5


Day 1

Back Squat
Week 4: 3 x 3

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 1, 4, 7: 60%
1RM

Underhand Grip Lat


Pulldown
3 x 6-12

Stability Ball Leg


Curl
3 x 10-20

Band Seated Hip


Abduction
2 x 20-50

Week 4 Set 1 Set 2 Set 3 Set 4 Set 5


Day 2

Bench Press
Week 4: 3 x 3

Band Hip Thrust


2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
Strong by Bret
10-Week Powerlifting Program

Week 4 Set 1 Set 2 Set 3 Set 4 Set 5


Day 3

Deadlift
Week 4: 3 x 3

Close Grip Bench


Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-


Up
3 x AMRAP

Single Leg Hip


Thrust
2 x AMRAP

Lateral Band Walk


2 x 20-30

Week 4 Set 1 Set 2 Set 3 Set 4 Set 5


Day 4

Hip Thrust
Week 4: 3 x 5

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge


Abduction
2 x 8-12
Strong by Bret
10-Week Powerlifting Program

Week 5 Set 1 Set 2 Set 3 Set 4 Set 5


Day 1

Back Squat
Week 5: 2 x 3

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 2, 5, 8: 65%
1RM

Underhand Grip Lat


Pulldown
3 x 6-12

Stability Ball Leg


Curl
3 x 10-20

Band Seated Hip


Abduction
2 x 20-50

Week 5 Set 1 Set 2 Set 3 Set 4 Set 5


Day 2

Bench Press
Week 5: 2 x 3

Band Hip Thrust


2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
Strong by Bret
10-Week Powerlifting Program

Week 5 Set 1 Set 2 Set 3 Set 4 Set 5


Day 3

Deadlift
Week 5: 2 x 3

Close Grip Bench


Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-


Up
3 x AMRAP

Single Leg Hip


Thrust
2 x AMRAP

Lateral Band Walk


2 x 20-30

Week 5 Set 1 Set 2 Set 3 Set 4 Set 5


Day 4

Hip Thrust
Week 5: 2 x 5

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge


Abduction
2 x 8-12
Strong by Bret
10-Week Powerlifting Program

Week 6 Set 1 Set 2 Set 3 Set 4 Set 5


Day 1

Back Squat
Week 6: 1 x 3

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 3, 6, 9: 70%
1RM

Underhand Grip Lat


Pulldown
3 x 6-12

Stability Ball Leg


Curl
3 x 10-20

Band Seated Hip


Abduction
2 x 20-50

Week 6 Set 1 Set 2 Set 3 Set 4 Set 5


Day 2

Bench Press
Week 6: 1 x 3

Band Hip Thrust


2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
Strong by Bret
10-Week Powerlifting Program

Week 6 Set 1 Set 2 Set 3 Set 4 Set 5


Day 3

Deadlift
Week 6: 1 x 3

Close Grip Bench


Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-


Up
3 x AMRAP

Single Leg Hip


Thrust
2 x AMRAP

Lateral Band Walk


2 x 20-30

Week 6 Set 1 Set 2 Set 3 Set 4 Set 5


Day 4

Hip Thrust
Week 6: 1 x 5

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge


Abduction
2 x 8-12
Strong by Bret
10-Week Powerlifting Program

Week 7 Set 1 Set 2 Set 3 Set 4 Set 5


Day 1

Back Squat
Week 7: 3 x 1

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 1, 4, 7: 60%
1RM

Underhand Grip Lat


Pulldown
3 x 6-12

Stability Ball Leg


Curl
3 x 10-20

Band Seated Hip


Abduction
2 x 20-50

Week 7 Set 1 Set 2 Set 3 Set 4 Set 5


Day 2

Bench Press
Week 7: 3 x 1

Band Hip Thrust


2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
Strong by Bret
10-Week Powerlifting Program

Week 7 Set 1 Set 2 Set 3 Set 4 Set 5


Day 3

Deadlift
Week 7: 3 x 1

Close Grip Bench


Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-


Up
3 x AMRAP

Single Leg Hip


Thrust
2 x AMRAP

Lateral Band Walk


2 x 20-30

Week 7 Set 1 Set 2 Set 3 Set 4 Set 5


Day 4

Hip Thrust
Week 7: 3 x 3

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge


Abduction
2 x 8-12
Strong by Bret
10-Week Powerlifting Program

Week 8 Set 1 Set 2 Set 3 Set 4 Set 5


Day 1

Back Squat
Week 8: 2 x 1

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 2, 5, 8: 65%
1RM

Underhand Grip Lat


Pulldown
3 x 6-12

Stability Ball Leg


Curl
3 x 10-20

Band Seated Hip


Abduction
2 x 20-50

Week 8 Set 1 Set 2 Set 3 Set 4 Set 5


Day 2

Bench Press
Week 8: 2 x 1

Band Hip Thrust


2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
Strong by Bret
10-Week Powerlifting Program

Week 8 Set 1 Set 2 Set 3 Set 4 Set 5


Day 3

Deadlift
Week 8: 2 x 1

Close Grip Bench


Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-


Up
3 x AMRAP

Single Leg Hip


Thrust
2 x AMRAP

Lateral Band Walk


2 x 20-30

Week 8 Set 1 Set 2 Set 3 Set 4 Set 5


Day 4

Hip Thrust
Week 8: 2 x 3

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge


Abduction
2 x 8-12
Strong by Bret
10-Week Powerlifting Program

Week 9 Set 1 Set 2 Set 3 Set 4 Set 5


Day 1

Back Squat
Week 9: 1 x 1

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 3, 6, 9: 70%
1RM

Underhand Grip Lat


Pulldown
3 x 6-12

Stability Ball Leg


Curl
3 x 10-20

Band Seated Hip


Abduction
2 x 20-50

Week 9 Set 1 Set 2 Set 3 Set 4 Set 5


Day 2

Bench Press
Week 9: 1 x 1

Band Hip Thrust


2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
Strong by Bret
10-Week Powerlifting Program

Week 9 Set 1 Set 2 Set 3 Set 4 Set 5


Day 3

Deadlift
Week 9: 1 x 1

Close Grip Bench


Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-


Up
3 x AMRAP

Single Leg Hip


Thrust
2 x AMRAP

Lateral Band Walk


2 x 20-30

Week 9 Set 1 Set 2 Set 3 Set 4 Set 5


Day 4

Hip Thrust
Week 9: 1 x 3

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge


Abduction
2 x 8-12
Strong by Bret
10-Week Powerlifting Program

Week 10 -Deload Set 1 Set 2 Set 3 Set 4 Set 5


Day 1
*Please do the
following exercises if
competing:

Back Squat
3/2/1

Bench Press
3/2/1

Speed Deadlift
3/2/1

Week 10-Deload Set 1 Set 2 Set 3 Set 4 Set 5


Day 2
*Easy Full Body
Workout
Strong by Bret
10-Week Powerlifting Program

Week 10-Deload Set 1 Set 2 Set 3 Set 4 Set 5


Day 3

*Easy Full Body


Workout

Week 10-Deload Set 1 Set 2 Set 3 Set 4 Set 5


Day 4
*Testing

Back Squat
3x1

Bench Press
3x1

Deadlift
3x1

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