Advanced Powerlifting Program
( Conjugate Method )
Things you need to know:
You should do Dynamic Stretching before workout because is ideal before workouts,
whether it's strength training, cardio exercises, or sports activities. Doing dynamic
stretches before your main workout helps activate your muscles, improve mobility, and
reduce the risk of injury during exercise.
You should do Static Stretching after workout because is most commonly done after
completing your workout or physical activity. It helps to improve flexibility, reduce
muscle tension, and promote relaxation in the muscles that were worked during exercise.
Powerlifting is a strength sport that focuses on three main lifts: the squat, bench press,
and deadlift. The goal in powerlifting is to lift as much weight as possible for a single
repetition (1RM) in each of these lifts. Powerlifting emphasizes maximal strength and
involves training specifically to increase performance in these three lifts.
Key Components of Powerlifting:
1. The Three Main Lifts:
Squat: The barbell squat is a full-body exercise that primarily targets the quadriceps,
glutes, and hamstrings, with significant engagement of the core and lower back for
stability.
Bench Press: The bench press targets the chest, shoulders, and triceps. It’s a
fundamental upper-body strength exercise.
Deadlift: The deadlift works the entire posterior chain, including the hamstrings,
glutes, lower back, traps, and grip strength.
2. Progressive Overload:
The principle of progressively increasing the weight lifted over time is central to
powerlifting training. This ensures continuous strength gains and muscle
development.
3. Technique and Form:
Proper technique is crucial in powerlifting to maximize lifting efficiency and minimize
the risk of injury. Lifters spend significant time perfecting their form on the three main
lifts.
4. Periodization:
Powerlifting programs often follow a periodized approach, where training intensity
and volume are systematically varied over time to peak at specific competitions or
testing days.
Advanced Powerlifting Program (Conjugate Method):
Objective: Develop maximal strength, speed, and power with a focus on varying the
stimulus to avoid plateaus.
Workout Program 1: ( Max Effort Lower Body )
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Box Squats
Equipment: Olympic Bar w/ Plate and Squat Rack and bench or Plyo Box
Number of Reps and Sets : ( 1 - 3 RM )
Rack Pulls
Equipment: Olympic Bar w/ Plate and Squat Rack
Number of Reps and Sets : ( 3 Reps, 3 Sets )
Hip Thrusts
Equipment: Bench or any elevated and Olympic bar and Plate or barbell or any weights
Numbers of reps and sets: ( 8 reps, 4 sets )
Hanging Leg Raises
Equipment: Pull-ups bar
Number of Reps and Sets : ( 12 Reps, 4 Sets )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
Workout Program 2: ( Max Effort Upper Body )
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Dumbbell Floor Press
Equipment: Dumbbell and Mat
Number of Reps and Sets : ( 1 - 3 RM )
Dumbbell Incline Chest Press
Equipment: Dumbbell and Incline Bench
Number of Reps and Sets : ( 5 Reps, 3 Sets )
Dumbbell Shoulder Press
Equipment: Dumbbell
Number of Reps and Sets : ( 8 Reps, 4 Sets )
Triceps Dips
Equipment: Chair or bench or side of bed or any elevated with a chair height level
Number of Reps and Sets : ( 10 reps, 4 set )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
Workout Program 3: ( Dynamic Effort Lower Body )
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Speed Squats with Bands
Equipment: Olympic Bar w/ Plate & Band & Squat Rack
Number of Reps and Sets : ( 2 Reps at 50-60% 1RM, 8 Sets )
Dynamic Deadlift
Equipment: Olympic Bar w/ Plate
Number of Reps and Sets : ( 1 Reps at 50-60% 1RM, 6 Sets )
Reverse Hyperextensions
Equipment: Reverse Hyperextensions Machine or bench
Number of Reps and Sets : ( 10 Reps, 4 Sets )
Cable Woodchoppers
Equipment: Cable Crossover Machine
Number of Reps and Sets : ( 12 Reps, 4 Sets )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
Workout Program 4: ( Dynamic Effort Upper Body )
Dynamic Stretching
Arm Circles ( 30 seconds )
Leg Swings ( 10-15 swings on each leg )
Walking Lunges ( Repeat for 10-15 steps on each leg )
High Knees ( 30 seconds )
Arm Swings ( 30 seconds )
Hip Circles ( circular movements 15-20 seconds )
Torso Twists ( 30 seconds )
Dynamic Bench Press
Equipment: Olympic bar and Flat Bench or Dumbbell
Number of Reps and Sets : ( 3 Reps at 50-60% 1RM, 8 Sets )
Speed Overhead Press
Equipment: Dumbbell or barbell
Number of Reps and Sets : ( 5 Reps, 4 Sets )
Chest-Supported Rows
Equipment: Dumbbell and Inclined Bench
Number of Reps and Sets : ( 8 Reps, 4 Sets )
Face Pull
Equipment: Cable Machine w/ Rope or Compact Crossover machine w/ Rope
Number of Reps and Sets : ( 12 Reps, 4 Sets )
Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )
Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
Calf Stretch ( Hold the stretch each side for 20-30 seconds )
Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )
Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
Chest Stretch ( Hold the stretch for 20-30 seconds )
Lower Back Stretch ( Hold the stretch for 20-30 seconds )
Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )
Butterfly Stretch ( Hold the stretch for 20-30 seconds )
