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.
Each exercise has to be executed with a target RBF of 4 to 0. As explained in my article about autoregulation.
This is a 3-day program: hypothetically, day 1 is executed on a Monday and day 2 on a Wednesday,
and day 3 on a Friday.
- Barbell squat x1 7-9reps
- Barbell bench press x1 7-9 reps
- Barbell deadlift x1 2-3reps
- Barbell bench press x1 2-3reps
- Barbell squat x1 2-3reps
- Barbell bench press x1 4-6reps
All of the repetitions should be performed with a focus on maximal intended velocity.