12 WEEK - Powerlifting

WEEK 1:
Movement Sets Reps %1RM
Deadlifts 10 2 72.5%
DAY 1

Squats 3 10 60.0%
Bench 3 5 65.0%
Stiff Leg Deadlifts 3 10 -

Movement Sets Reps %1RM

Facepull 3 30 -
DAY 2

Bench 10 2 72.5%
Squat 3 5 65.0%
DB Incline 3 10 -
Cable Row 3 10 -

Movement Sets Reps %1RM

Squat 10 2 72.5%
DAY 3

Stiff Legged Deadlift 3 8 -

Hammer Curl 3 10 -
Plank 3 30 sec -

Movement Sets Reps %1RM

Facepull 3 30 -
DAY 4

Bench 3 10 60.0%
OHP 3 10 60.0%
Cable Row 3 15 -
Tricep Pushdown 3 15 -

WEEK 2:
Movement Sets Reps %1RM
Deadlifts 10 2 75.0%
DAY 1

Squats 4 10 60.0%
Bench 3 5 65.0%
Stiff Leg Deadlifts 3 10 -

Movement Sets Reps %1RM

DAY 2
 Facepull 3 30 -

DAY 2
Bench 10 2 75.0%
Squat 3 5 65.0%
DB Incline 3 10 -
Cable Row 3 10 -

Movement Sets Reps %1RM

Squat 10 2 75.0%
DAY 3

Stiff Legged Deadlift 4 8 -

Hammer Curl 3 10 -
Plank 3 30 sec -

Movement Sets Reps %1RM

Facepull 3 30 -
DAY 4

Bench 4 10 60.0%
OHP 4 10 60.0%
Cable Row 3 15 -
Tricep Pushdown 3 15 -

WEEK 3:
Movement Sets Reps %1RM
Deadlifts 10 2 77.5%
DAY 1

Squats 4 10 60.0%
Bench 3 5 65.0%
Stiff Leg Deadlifts 3 10 -

Movement Sets Reps %1RM

Facepull 3 30 -
DAY 2

Bench 10 2 77.5%
Squat 3 5 65.0%
DB Incline 3 10 -
Cable Row 3 10 -

Movement Sets Reps %1RM

Squat 10 2 77.5%
DAY 3

Stiff Legged Deadlift 4 8 -

Hammer Curl 3 10 -
Plank 3 30 sec -

Movement Sets Reps %1RM

DAY 4
 Facepull 3 30 -

DAY 4
Bench 4 10 60.0%
OHP 4 10 60.0%
Cable Row 3 15 -
Tricep Pushdown 3 15 -

WEEK 4:
Movement Sets Reps %1RM
Deadlifts 10 2 80.0%
DAY 1

Squats 3 10 62.5%
Bench 3 5 65.0%
Stiff Leg Deadlifts 3 10 -

Movement Sets Reps %1RM

Facepull 3 30 -
DAY 2

Bench 10 2 80.0%
Squat 3 5 65.0%
DB Incline 3 10 -
Cable Row 3 10 -

Movement Sets Reps %1RM

Squat 10 2 80.0%
DAY 3

Stiff Legged Deadlift 3 8 -

Hammer Curl 3 10 -
Plank 3 30 sec -

Movement Sets Reps %1RM

Facepull 3 30 -
DAY 4

Bench 3 10 62.5%
OHP 3 10 62.5%
Cable Row 3 15 -
Tricep Pushdown 3 15 -

WEEK 5:
Movement Sets Reps %1RM
Deadlifts 10 3 75.0%
DAY 1

Squats 3 8 62.5%
Bench 3 5 67.5%
Stiff Leg Deadlifts 3 10 -
DAY
REST DAY
Movement Sets Reps %1RM
Facepull 3 30 -
DAY 2

Bench 10 3 75.0%
Squat 3 5 67.5%
DB Incline 3 10 -
Cable Row 3 10 -

REST DAY
Movement Sets Reps %1RM
Squat 10 2 80.0%
DAY 3

Stiff Legged Deadlift 3 8 -

Hammer Curl 3 10 -
Plank 3 30 sec -

Movement Sets Reps %1RM

Facepull 3 30 -
DAY 4

Bench 3 10 62.5%
OHP 3 10 62.5%
Cable Row 3 15 -
Tricep Pushdown 3 15 -

WEEK 6:
Movement Sets Reps %1RM
Deadlifts 10 3 77.5%
DAY 1

Squats 4 8 62.5%
Bench 3 5 67.5%
Stiff Leg Deadlifts 3 10 -

REST DAY
Movement Sets Reps %1RM
Facepull 3 30 -
DAY 2

Bench 10 3 77.5%
DAY 2
Squat 3 5 67.5%
DB Incline 3 10 -
Cable Row 3 10 -

REST DAY
Movement Sets Reps %1RM
Squat 10 3 77.5%
DAY 3

Stiff Legged Deadlift 4 8 -

Hammer Curl 3 10 -
Plank 3 30 sec -

Movement Sets Reps %1RM

Facepull 3 30 -
DAY 4

Bench 4 8 62.5%
OHP 4 8 62.5%
Cable Row 3 15 -
Tricep Pushdown 3 15 -

WEEK 7:
Movement Sets Reps %1RM
Deadlifts 10 3 80.0%
DAY 1

Squats 5 8 62.5%
Bench 3 5 67.5%
Stiff Leg Deadlifts 3 10 -

REST DAY
Movement Sets Reps %1RM
Facepull 3 30 -
DAY 2

Bench 10 3 80.0%
Squat 3 5 67.5%
DB Incline 3 10 -
Cable Row 3 10 -

REST DAY
Movement Sets Reps %1RM
DAY 3
 Squat 10 3 80.0%

DAY 3
Stiff Legged Deadlift 4 8 -
Hammer Curl 3 10 -
Plank 3 30 sec -

Movement Sets Reps %1RM

Facepull 3 30 -
DAY 4

Bench 5 8 62.5%
OHP 5 8 62.5%
Cable Row 3 15 -
Tricep Pushdown 3 15 -

WEEK 8:
Movement Sets Reps %1RM
Deadlifts 10 3 82.5%
DAY 1

Squats 3 8 62.5%
Bench 3 5 67.5%
Stiff Leg Deadlifts 3 10 -

REST DAY
Movement Sets Reps %1RM
Facepull 3 30 -
DAY 2

Bench 10 3 82.5%
Squat 3 5 67.5%
DB Incline 3 10 -
Cable Row 3 10 -

REST DAY
Movement Sets Reps %1RM
Squat 10 3 82.5%
DAY 3

Stiff Legged Deadlift 3 8 -

Hammer Curl 3 10 -
Plank 3 30 sec -

Movement Sets Reps %1RM

Facepull 3 30 -
DAY 4
DAY 4
Bench 3 8 62.5%
OHP 3 8 62.5%
Cable Row 3 15 -
Tricep Pushdown 3 15 -

WEEK 9:
Movement Sets Reps %1RM
Deadlifts 8 3 85.0%
DAY 1

Squats 3 7 65.0%
Bench 3 5 70.0%

REST DAY
Movement Sets Reps %1RM
Facepull 3 30 -
DAY 2

Bench 6-8 3 85.0%

Squat 3 5 70.0%
DB Incline 3 10 -
Cable Row 3 10 -

REST DAY
Movement Sets Reps %1RM
Squat 6-8 3 85.0%
DAY 3

Stiff Legged Deadlift 3 8 -

Plank 3 30 sec -

Movement Sets Reps %1RM

Facepull 3 30 -
DAY 4

Bench 3 8 65.0%
OHP 3 8 65.0%
Cable Row 3 15 -

WEEK 10:
 Movement Sets Reps %1RM
Deadlifts 5-6 2 87.5%

DAY 1
Squats 4 7 65.0%
Bench 3 5 70.0%
Stiff Leg Deadlifts 3 10 -

REST DAY
Movement Sets Reps %1RM
Facepull 3 30 -
DAY 2

Bench 5-6 2 87.5%

Squat 3 5 70.0%
DB Incline 3 10 -
Cable Row 3 10 -

REST DAY
Movement Sets Reps %1RM
Squat 5-6 2 87.5%
DAY 3

Stiff Legged Deadlift 3 8 -

Movement Sets Reps %1RM

Facepull 3 30 -
DAY 4

Bench 4 7 65.0%
OHP 4 7 65.0%
Cable Row 3 15 -

WEEK 11:
Movement Sets Reps %1RM
Deadlifts 3-5 2 90.0%
DAY 1

Squats 5 7 65.0%
Bench 3 5 70.0%
Stiff Leg Deadlifts 3 10 -

REST DAY
 REST DAY
Movement Sets Reps %1RM
Facepull 3 30 -
DAY 2 Bench 3-5 2 90.0%
Squat 3 5 70.0%
DB Incline 3 10 -
Cable Row 3 10 -

REST DAY
Movement Sets Reps %1RM
Squat 3-5 2 90.0%
DAY 3

Stiff Legged Deadlift 3 8 -

Movement Sets Reps %1RM

Facepull 3 30 -
DAY 4

Bench 5 7 65.0%
OHP 5 7 65.0%
Cable Row 3 15 -

WEEK 12:
Movement Sets Reps %1RM
Deadlifts 1 1 87.5%
DAY 1

Deadlifts 1 1 92.5%
Squats 4 7 65.0%
Bench 3 5 70.0%
Stiff Leg Deadlifts 3 10 -

REST DAY
Movement Sets Reps %1RM
Facepull 3 30 -
DAY 2

Bench 1 1 87.5%
Bench 2 1 92.5%
Squat 3 5 70.0%
DB Incline 3 10 -
DAY
Cable Row 3 10 -

REST DAY
Movement Sets Reps %1RM
Squat 1 1 87.5%
DAY 3

Squat 1-2 1 92.5%

Stiff Legged Deadlift 3 8 -

Movement Sets Reps %1RM

Facepull 3 30 -
DAY 4

Bench 4 7 65.0%
OHP 4 7 65.0%
Cable Row 3 15 -

WEEK 12: Meet

Movement Sets Reps %1RM
LAST DAY

Bench 1 1 85.0%
Bench 1 1 90.0%
Squat 3 5 70.0%

3-4 DAYS REST BEFORE

Movement Sets Reps %1RM
Squats
1st Attempt 1 1 90.0%
2nd Attempt 1 1 94-96%
COMPETITION

3rd Attempt 1 1 100-102%

Bench
1st Attempt 1 1 90.0%
2nd Attempt 1 1 94-96%
3rd Attempt 1 1 100-102%

Deadlift
1st Attempt 1 1 90.0%
CO
2nd Attempt 1 1 94-96%
3nd Attempt 1 1 100-102%
 Squat Bench Deadlift OHP
355 260 415 160

Weight Journal Notes

301
213
169

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189
231

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257

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156
96

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311
213
169

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 195
231

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266

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156
96

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322
213
169

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202
231

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275

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 156
96

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332
222
169

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208
231

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284

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163
100

Weight Journal Notes

311
222
176
REST DAY
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195
240

REST DAY
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284

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163
100

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322
222
176

REST DAY
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202
 240

REST DAY
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275

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163
100

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332
222
176

REST DAY
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208
240

REST DAY
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 284

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163
100

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342
222
176

REST DAY
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215
240

REST DAY
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293

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 163
100

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353
231
182

REST DAY
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221
249

REST DAY
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302

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169
104
 Weight Journal Notes
363
231
182

REST DAY
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228
249

REST DAY
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311

Weight Journal Notes

169
104

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374
231
182

REST DAY
REST DAY
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234
249

REST DAY
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320

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169
104

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363
384
231
182

REST DAY
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228
241
249
 REST DAY
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311
328

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169
104

Weight Journal Notes

221
234
249

REST BEFORE COMPETITION

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