12-Week Powerlifting Training Program
Program Structure: 12-Week Cycle
Split: 4-day training week
Main Lifts: Squat, Bench Press, Deadlift
Accessory Lifts: Target weaknesses and build muscle
Weekly Layout
- Day 1: Heavy Squat & Volume Bench
- Day 2: Heavy Deadlift & Accessory Work
- Day 3: Rest/Active Recovery
- Day 4: Heavy Bench & Volume Squat
- Day 5: Rest
- Day 6: Volume Deadlift & Weak Point Training
- Day 7: Rest/Active Recovery
Phases
1. Weeks 1-4: Hypertrophy/Work Capacity
2. Weeks 5-8: Strength
3. Weeks 9-12: Peaking Phase
Sample Weekly Plan
Day 1: Heavy Squat & Volume Bench
- Back Squat: 5 sets of 5 reps @ 70-75% of 1RM
- Competition Bench Press: 4 sets of 8 reps @ 65%
- Paused Squats: 3 sets of 6 reps @ 60%
- Chest-Supported Row: 4 sets of 10 reps
- Core Work: Weighted Planks or Hanging Leg Raises (4x20)
Day 2: Heavy Deadlift & Accessory Work
- Deadlift: 4 sets of 4 reps @ 75-80%
- Deficit Deadlift: 3 sets of 5 reps @ 70%
- Barbell Hip Thrusts: 4 sets of 10 reps
- Pull-Ups: 4 sets to failure (weighted if strong)
- Face Pulls: 4 sets of 12-15 reps
Day 4: Heavy Bench & Volume Squat
- Competition Bench Press: 6 sets of 4 reps @ 75%
- Close-Grip Bench Press: 4 sets of 6 reps @ 70%
- Back Squat: 4 sets of 8 reps @ 65%
- Bulgarian Split Squat: 3 sets of 10 reps per leg
- Tricep Extensions: 3 sets of 12-15 reps
Day 6: Volume Deadlift & Weak Point Training
- Deadlift: 6 sets of 3 reps @ 70%
- Front Squats: 4 sets of 6 reps @ 65%
- Barbell Rows: 4 sets of 10 reps
- Dumbbell Bench Press: 3 sets of 12 reps
- Glute Ham Raises: 4 sets of 10 reps
Progression Plan
- Hypertrophy Phase (Weeks 1-4): Focus on increasing training volume and improving form. Aim for
RPE 6-7.
- Strength Phase (Weeks 5-8): Reduce volume slightly, increase intensity (75-90% of 1RM). Aim for
RPE 7-8.
- Peaking Phase (Weeks 9-12): Perform heavy singles (85-95%) and taper off volume to peak
strength. Aim for RPE 8-9.
Key Points for Success
1. Perfect Your Technique: Video your lifts and refine form.
2. Recovery: Prioritize sleep (7-9 hours), hydration, and active recovery (e.g., stretching).
3. Nutrition: Track macronutrients and consume enough protein (1.6-2.2 g/kg body weight).
4. Monitor Fatigue: Adjust intensity or volume if performance declines.
5. Coaching: Work with a coach or experienced lifter for feedback and programming tweaks.
