Program: Powerlifting Focus

Methodology: Rotating Percentages

Frequency: 4 Days a week (3-week blocks, 1 deload week)

Experience level: Intermediate

Program Explanation

This program is meant to increase strength built around the four primary lifts (these would include Bench, Squat Deadlift, and Overhead) utilizing rotating percentages to allow your body enough time to recover and rest while still working differing rep ranges. Utilizing a major compound lift, while also offering a variation and accessory work to complement your main compound movement. Resulting in you only lifting higher percentages on compounds once per month but working hypertrophy and endurance during the other two weeks of each block. The percentages are based on the 1RM of the main movement for the day.

Training Blocks

The first month utilizes submaximal loading to ensure a gradual rise to peak at month 3, following a linear model, these percentages will rise incrementally across the 3 blocks. Ultimately, allowing you to build up slowly to ranges in the 90-95% of 1RM range. During the training period you will not max out, there will be a testing period shortly following the 3rd month which I will detail for you. It is highly recommended you know your one rep maxes in advance to be able to fully utilize the program.

Exercise Selection

Exercises were chosen by their overall muscle recruitment and intensity. For example, on a light accessory day you will have primarily dumbbell and bodyweight movements, while on a heavy accessory day you may have something closer to direct barbell work such as front squat or barbell row, but the exercises in those sections will never be more difficult or supersede the main compound work. The compound lift is your focus.​

Deload Week

Deload Weeks can be tackled in one of two ways:

Option A) Full Rest week where you focus on nutrition and sleep

Option B) Focusing purely on light hypertrophy work utilizing 2-3 exercises.

I highly recommend refraining from compound lifts during this period. The deload is vital to continued success

Rest and Recovery

During your off day, I recommend commiting to full rest days as the training days will be taxing. Only very light recovery such as swimming, walking, or stretching is recommended if you would still like to move around. Rest between sets should be as much as you feel necessary to be able to fully complete the next set without missing repetitions. The weight and reps are essential, and the aim should always complete the required training as you have written it.

Key terms:

Block: 1 Training Month

1RM: One Repetition Maximum

Note: Always train in your individual capacity, do not push yourself too hard, and pull back when you feel fatigued. Not every session will feel your best, and not every set will be perfect. Stay consistent and motivated, paired with proper rest and nutrition, and you will see results. There are 1000s of ways to accomplish your goals, and this is only one example, so feel free to experiment with your methods and let us know what has worked best for you!

Block 1, Week 1

Main Compound: Medium Deadlift/ 6x4/ 70%

Variations: Light/ Deficit Deadlift/ 3x8/ 55%

Accessories: Heavy/ Front Squat, Bent-Over Barbell Rows, T-Bar Rows

Main Compound- Heavy Bench Press/ 4x5/ 80%

Variation: Medium/ Floor Press/ 6x4/ 70%

Accessories: Light/ Standing DB OHP, Plyometric Push-ups, Triceps Pushdown, Skull crushers

Main Compound: Light Squat/ 5x6/ 55%

Variation: Heavy/ SSB box Squat/ 4x5 /80%

Accessories: Medium/ Farmers Walks 100ft, Lying HS Curl, DB Step Ups, RDLs

Main Compound: Medium/ Strict OHP/ 6x4/ 70%

Variation: Light/ Z press/ 3x8/ 55%

Accessories: Heavy/Lat Pulldown, Close Grip Bench, Weighted Dip

Block 1, Week 2

Main Compound Light/ Deadlift/ 3x8/ 55%

Variation: Heavy/ Rack Pull or 18” Deadlift/ 4x5/ 80%

Accessories: Medium/ Single Arm DB Row, High Pulls (or Hang Cleans), Sandbag Carry, OH waiter Walk

Main Compound: Medium/ Bench/ 6x4/ 70%

Variation: Light/Incline Barbell Bench Press/ 3x8/ 55%

Accessories: Heavy/DB Bench Press, Pendley Rows, JM Press

Main Compound: Heavy/ Squat/ 4x5/ 80%

Variation: Medium/ Pause Squat/ 6x4/ 70%

Accessories: Light/ Walking Lunges, Close Stance Goblet Squats, Box Jumps, Wall Sit

Main Compound: Light/ Strict OHP/ 3x8/ 55%

Variation: Heavy/ Push Press/ 4x5/ 80%

Accessories: Medium/ Meadows Rows, Seated DB Press, Pull ups, Tricep Pushdown

Block 1, Week 3

Main Compound: Heavy/ Deadlift/ 4x5/ 80%

Variation: Medium/ Pause Deadlifts/ 6x4/ 70%

Accessories: Light/ Sandbag O/ Shoulder, Sandbag Turkish Get up, Kettlebell Swings, Nordic HS curl (or GHR)

Main Compound: Light/ Bench/ 3x8/ 55%

Variation: Heavy/ Board Press or Spoto Press/ 4x5/ 85%

Accessories: Medium/ Incline DB Press, Dips, Seal Rows, Tricep Pushdown

Main Compound: Medium/ Squats/ 6x4/ 70%

Variation: Light/ Front Squats/ 3x8/ 55%

Accessories: Heavy/ RDLs, Leg Press

Main Compound: Heavy/ Strict OHP/ 4x5/ 80%

Variation: Medium/ Seated OHP/ 6x4/ 70%

Accessories: Light/ Pullups, Front Raises, Lateral Raises, Face Pulls, Banded Triceps Pushdowns

Program: Powerlifting Focus

Methodology: Rotating Percentages

Frequency: 4 Days a week (3-week blocks, 1 deload week)

Experience level: Intermediate

Program Explanation

This program is meant to increase strength built around the four primary lifts (these would include Bench, Squat Deadlift, and Overhead) utilizing rotating percentages to allow your body enough time to recover and rest while still working differing rep ranges. Utilizing a major compound lift, while also offering a variation and accessory work to complement your main compound movement. Resulting in you only lifting higher percentages on compounds once per month but working hypertrophy and endurance during the other two weeks of each block. The percentages are based on the 1RM of the main movement for the day.

Training Blocks

The first month utilizes submaximal loading to ensure a gradual rise to peak at month 3, following a linear model, these percentages will rise incrementally across the 3 blocks. Ultimately, allowing you to build up slowly to ranges in the 90-95% of 1RM range. During the training period you will not max out, there will be a testing period shortly following the 3rd month which I will detail for you. It is highly recommended you know your one rep maxes in advance to be able to fully utilize the program.

Exercise Selection

Exercises were chosen by their overall muscle recruitment and intensity. For example, on a light accessory day you will have primarily dumbbell and bodyweight movements, while on a heavy accessory day you may have something closer to direct barbell work such as front squat or barbell row, but the exercises in those sections will never be more difficult or supersede the main compound work. The compound lift is your focus.​

Deload Week

Deload Weeks can be tackled in one of two ways:

Option A) Full Rest week where you focus on nutrition and sleep

Option B) Focusing purely on light hypertrophy work utilizing 2-3 exercises. 

I highly recommend refraining from compound lifts during this period. The deload is vital to continued success

Rest and Recovery

During your off day, I recommend commiting to full rest days as the training days will be taxing. Only very light recovery such as swimming, walking, or stretching is recommended if you would still like to move around. Rest between sets should be as much as you feel necessary to be able to fully complete the next set without missing repetitions. The weight and reps are essential, and the aim should always complete the required training as you have written it.

Key terms:

Block: 1 Training Month

1RM: One Repetition Maximum

Note: Always train in your individual capacity, do not push yourself too hard, and pull back when you feel fatigued. Not every session will feel your best, and not every set will be perfect. Stay consistent and motivated, paired with proper rest and nutrition, and you will see results. There are 1000s of ways to accomplish your goals, and this is only one example, so feel free to experiment with your methods and let us know what has worked best for you!