Powerlifting Program

Focus on big three lifts with accessory work

chest

Bench Press - Powerlifting

5 sets of 5 reps

Close-grip bench press

4 sets of 6 reps

Dumbbell Flyes

3 sets of 8 reps

back

Deadlift with Bands

5 sets of 3 reps

T-Bar Row

4 sets of 6 reps

Weighted pull-up

3 sets of 5 reps

rest

legs

Barbell Squat

5 sets of 5 reps

Box Squat with Bands

4 sets of 6 reps

Barbell glute bridge

3 sets of 8 reps

accessory

EZ-Bar Skullcrusher

4 sets of 8 reps

Hammer Curls

4 sets of 8 reps

Standing behind-the-back wrist curl

3 sets of 12 reps