The objective of this program is to develop maximal strength specific to the three lifts used in powerlifting
competitions: the squat, the deadlift and the bench press. As explained in my blog post discussing the
manipulation of the strength training variables for maximal strength,
when developing maximal strength for a sport, there is the necessity to develop the skill involved in
the movements used in competition.
Rest time between sets varies depending on the number of repetitions within the set.
- In the 10-20 repetition range, at least 90 seconds
- In the 7-9 repetition range, at least 2 minutes
- When repetitions are less than 7, at least 4 minutes
Each exercise has to be executed with a target RBF of 4 to 0. As explained in my article about autoregulation.
This is a 4-day program: hypothetically, day 1 is executed on a Monday and day 2 on a Tuesday, followed
by a rest day on Wednesday, day 3 and day 4 are executed on Thursday and Friday respectively.
- Barbell squat x3 7-9reps
- Barbell bench press x3 7-9reps
- Barbell deadlift x4 2-3reps
- Barbell bench press x4 2-3reps
- Barbell squat x4 4-6reps
- Barbell bench press x4 4-6reps
- Unilateral leg press x3
- Uniletaral leg curl x3
- Machine row x3
- Shoulder press x3
- Lat machine x3
All of the sets with less than 10 repetitions should be performed with a focus on maximal intended velocity.
When an exercise does not have a prescribed number of sets, it is assumed that the sets range is 10-20.
Day 4 can be eliminated and the exercises that would have been on the 4th day could be spread across
the remaining 3 days, turning this program in a 3-day program. This depends on individual preferences
and the individual's physical demands.