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.