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4-Week Powerlifting Program

The 4-week powerlifting program is structured for intermediate lifters, featuring a 6-day training split that increases intensity while managing volume. It includes specific training schedules for squats, bench presses, and deadlifts, with progression outlined for each week. By week 4, participants can either test their max lifts or opt for a deload week to recover.

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1K views3 pages

4-Week Powerlifting Program

The 4-week powerlifting program is structured for intermediate lifters, featuring a 6-day training split that increases intensity while managing volume. It includes specific training schedules for squats, bench presses, and deadlifts, with progression outlined for each week. By week 4, participants can either test their max lifts or opt for a deload week to recover.

Uploaded by

lakshayjajaniya
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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4-Week Powerlifting Program

This 4-week intermediate powerlifting program is designed around a 6-day training split. It gradually

increases intensity while managing volume, helping you peak or test your strength by week 4.

Maxes:

- Squat: 120 kg

- Bench Press: 75 kg

- Deadlift: 145 kg

Training Schedule:

- Day 1: Heavy Squat / Bench Volume

- Day 2: Deadlift Volume

- Day 3: Bench Intensity

- Day 4: Light Squat / Deadlift Technique

- Day 5: Bench Volume

- Day 6: Deadlift Intensity / Squat Volume

Week 1
Day 1:

Squat 4x5 @ 80%

Pause Squat 3x3 @ 70%

Bench 4x8 @ 65%

DB Row 4x12

Plank 3x1 min

Day 2:

Deadlift 5x5 @ 70%

Deficit DL 3x6 @ 60%

Pull-ups 4x10
Shrugs 4x12

Leg Raises 3x15

Day 3:

Bench 5x3 @ 80%

Close-Grip Bench 4x6 @ 70%

OHP 4x8

Lateral Raise 3x15

Triceps Pushdown 3x15

Day 4:

Front Squat 3x6 @ 65%

RDL 4x8

Split Squats 3x10/leg

Back Extensions 3x15

Ab Wheel 3x12

Day 5:

Bench 4x10 @ 60%

Incline DB Press 4x10

Cable Flys 3x15

Skull Crushers 3x12

Dips 3 sets

Day 6:

Deadlift 4x3 @ 85%

Squat 4x8 @ 70%

BB Rows 4x10

Farmer's Carries 3x30 sec

Hanging Leg Raises 3x15


Week 2
Progression:

Increase all main lifts by 2.5-5%

Slight increase in accessory volume if recovered

Week 3
Progression:

Main lifts:

- Squat: 4x4 @ 85-87.5%

- Bench: 4x6 @ 70%, Intensity @ 85%

- Deadlift: 4x4 @ 80%, Intensity @ 90%

Accessories reduced slightly to manage fatigue

Week 4
Option A - Test:

Day 1: Squat 3x1 @ 90-95%

Day 3: Bench 3x1 @ 90-95%

Day 6: Deadlift 3x1 @ 90-95%

Reduce accessories to 2 sets

Leave 1-2 reps in reserve (RIR)

Option B - Deload:

Reduce main lifts to 60-65%, 3x3-4

Keep accessories light or skip as needed

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