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NIGHT OF THE LIFTING DEAD 3 WEEK POWERLIFTING PROGRAM

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this 3 week powerlifting…. yes… Powerlifting program… has only come for one thing besides your brains… your strength gains. that’s right, there is nothing fancy here. no burpees, amraps, or thrusters… just bench presses, squats, and deadlifts. Will you harness enough strength to survive the night of the lifting dead?  


WEEK 1

  • Night 1
  • Night 2
  • Night 3
  • Night 4
  • Night 5
  • Night 6

BENCH PRESS


set 1: 65% of 1rm x 5 


set 2: 65% of 1rm x 5+


set 3: 75% of 1rm X 5


set 4: 75% of 1rm X 5+


set 5: 85% of 1rm X 5


set 6: 85% of 1rm X 5+


chest accessory (incline bench press): 5x10


tricep accessory (dumbbell skull crushers): 5x10


core Accessory (decline sit ups): 5x10


DEADLIFT


set 1: 65% of 1rm x 5 


set 2: 65% of 1rm x 5+


set 3: 75% of 1rm X 5


set 4: 75% of 1rm X 5+


set 5: 85% of 1rm X 5


set 6: 85% of 1rm X 5+


back accessory (hammer strength low row): 5x10


hamstring accessory (good mournings): 5x10


FLOAT


15 minutes of mobility, flexibility, stretching, and/0r yoga routine


15 minutes of cardio & core routine of your choice


pick one accessory lift from day 1 and one for day 2 that you feel the need to work on:


Accessory lift 1 (close grip bench): 4x10


accessory lift 2 (pull-ups) : 4x10


SHOULDERS


overhead press variation (standing barbell press): 5x6-8


delt accessory (seated side lateral raises): 4x10


rear delt accessory (bent over reverse fly): 4x10


trap finisher: 4x10 barbell shrugs superset with 4x10 smith machine behind the back shrugs 


SQUAT


set 1: 65% of 1rm x 5 


set 2: 65% of 1rm x 5+


set 3: 75% of 1rm X 5


set 4: 75% of 1rm X 5+


set 5: 85% of 1rm X 5


set 6: 85% of 1rm X 5+


quad accessory (leg extension) : 5x10


glute/hamstring accessory (Split squats): 5x10


hip flexor accessory (abduction machine): 5x10


FLOAT


15 minutes of mobility, flexibility, stretching, and/0r yoga routine


15 minutes of cardio & core routine of your choice


pick one accessory lift from day 1 and one for day 2 that you feel the need to work on:


Accessory lift 1: 4x10


accessory lift 2 : 4x10


NIGHT 7

Don’t lift weights. drink blood. Listen to a new record, read a new book, get your nutrition game on point and/or meal prep for the week!! give ‘em hell. 


WEEK 2

  • Night 1
  • Night 2
  • Night 3
  • Night 4
  • Night 5
  • Night 6

BENCH PRESS


70% of 1rm x 3


70% of 1rm x 3+


80% of 1rm x 3


80% of 1rm x 3+


90% of 1rm x 3


90% of 1rm x 3+


chest accessory (incline db fly): 5x10


tricep accessory (tricep rope extension): 5x10


DEADLIFT


70% of 1rm x 3


70% of 1rm x 3+


80% of 1rm x 3


80% of 1rm x 3+


90% of 1rm x 3


90% of 1rm x 3+


back accessory (close grip pulldown): 5x10


hamstring accessory (lying leg curl machine): 5x10


FLOAT


15 minutes of mobility, flexibility, stretching, and/0r yoga routine


15 minutes of cardio & core routine of your choice


pick one accessory lift from day 1 and one for day 2 that you feel the need to work on:


Accessory lift 1 (close grip bench): 4x10


accessory lift 2 (pull-ups) : 4x10


SHOULDERS


overhead press variation (seated db press): 5x6-8


delt accessory (front raise): 4x10


rear delt accessory (rope face pull): 4x10


trap finisher: 4x10 db shrugs superset with 4x10 smith machine shrugs


SQUAT


70% of 1rm x 3


70% of 1rm x 3+


80% of 1rm x 3


80% of 1rm x 3+


90% of 1rm x 3


90% of 1rm x 3+


quad accessory (walking lunges): 5x10


gluten/hamstring accessory (wide stance leg press): 5x10


hip flexor accessory (band lateral lunges): 5x10


FLOAT


15 minutes of mobility, flexibility, stretching, and/0r yoga routine


15 minutes of cardio & core routine of your choice


pick one accessory lift from day 1 and one for day 2 that you feel the need to work on:


Accessory lift 1 (close grip bench): 4x10


accessory lift 2 (pull-ups) : 4x10


NIGHT 7

You know what to do.


WEEK 3

  • Night 1
  • Night 2
  • Night 3
  • Night 4
  • Night 5
  • Night 6

BENCH PRESS


75% of 1rm x 1


75% of 1rm x 1+


85% of 1rm x 1


85% of 1rm x 1+


95% of 1rm x 1


95% of 1rm x 1+


chest accessory (Dumbbell chest press): 5x10


tricep accessory (barbell skull crusher): 5x10


DEADLIFT


75% of 1rm x 1


75% of 1rm x 1+


85% of 1rm x 1


85% of 1rm x 1+


95% of 1rm x 1


95% of 1rm x 1+


back accessory (single arm db row): 5x10


hamstring accessory (seated leg curl machine): 5x10


FLOAT


15 minutes of mobility, flexibility, stretching, and/0r yoga routine


15 minutes of cardio & core routine of your choice


pick one accessory lift from day 1 and one for day 2 that you feel the need to work on:


Accessory lift 1: 4x10


accessory lift 2 : 4x10


SHOULDERS


overhead press variation (seated BARBELL press): 5x6-8


delt accessory (LATERAL): 4x10


rear delt accessory (UPRIGHT ROW): 4x10


trap finisher: 4x10 db shrugs superset with 4x10 smith machine shrugs


SQUAT


75% of 1rm x 1


75% of 1rm x 1+


85% of 1rm x 1


85% of 1rm x 1+


95% of 1rm x 1


95% of 1rm x 1+


quad accessory (hack squat): 5x10


glute/hamstring accessory (barbell glute bridges): 5x10


hip flexor accessory (adduction machine): 5x10


FLOAT


15 minutes of mobility, flexibility, stretching, and/0r yoga routine


15 minutes of cardio & core routine of your choice


pick one accessory lift from day 1 and one for day 2 that you feel the need to work on:


Accessory lift 1: 4x10


accessory lift 2 : 4x10


NIGHT 7

Reward yourself and reap the rewards of your labor. you have survived the night of the lifting dead.

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