4 Day Per Week Powerlifting - Part 3

Week 1, Day 1 - Bench Day

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Bench Press 5 5 70% 70% 70% 2:30 min
70% 70%
Strict Ring Dip 3 6-10 1:30 min
Ring Rows 3 MAX 1:30 min
Arnold Press 4 10-15 1:30 min
Snatch Grip Shrugs 4 10-15 1:00 min
Dumbbell Tricep Extensions 4 10-15 1:00 min
Chaos Leg Lowers 3 MAX 1:00 min
Staff Member Notes:
Strict Ring Dip:

WEIGHTED
Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Arnold Press:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Snatch Grip Shrugs:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Dumbbell Tricep Extensions:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Week 1, Day 2 - Squat Day

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Back Squat 5 5 70% 70% 70% 70% 2:30 min
70%
Zercher Squats 3 6-8 2:00 min Intensity: 8/10
GHD Hip Extensions 3 15-20 1:30 min
Stir The Pot 5 MAX 30 sec
Frog Pumps 5 20 30 sec
Staff Member Notes:
Zercher Squats:

https://www.youtube.com/watch?v=trmiMO_HnzM

GHD Hip Extensions:

*Feet Turned Slightly out for glute emphasis

*If you can do 3x20, add resistance

Stir The Pot:

5x max

Week 1, Day 2 - Overhead Press

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Overhead Press 5 5 70% 70% 70% 2:30 min
70% 70%
Incline Bench Press 3 6-10 1:30 min
Rope Rows 3 10-12 1:30 min
Alternate: Inverted Row () 3 10-12 1:30 min
Straight Arm Pulldowns 3 20 1:00 min
Band Tricep Pushdowns 1 100 --:-- min
Suitcase Carry 3 100.00 ft 1:00 min Perform each side
Staff Member Notes:
Incline Bench Press:

*Use resistance bands if available for accommodating resistance

Staff Member Notes:
Rope Rows:

*Sub any rowing variation if needed

Straight Arm Pulldowns:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Suitcase Carry:

*Heavy

Week 1, Day 2 - Deadlift

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Deadlift 5 5 70% 70% 70% 2:30 min
70% 70%
Good Mornings 3 8-10 2:00 min
High Step Ups 3 8-12 1:00 min Perform each side
Strict Pull Up (Rx & Scaled) 5 MAX 1:00 min
Weighted Pallof Press 5 MAX 30 sec Perform each side
Staff Member Notes:
Good Mornings:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Week 2, Day 1 - Bench Day

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Bench Press 3 5 77% 77% 77% 2:30 min
Strict Ring Dip 4 6-10 10:30 min
Ring Rows 4 MAX 10:30 min
Arnold Press 4 10-15 1:30 min
Snatch Grip Shrugs 4 10-15 1:00 min
Dumbbell Tricep Extensions 4 10-15 1:00 min
 Chaos Leg Lowers 3 MAX 1:00 min
Staff Member Notes:
Strict Ring Dip:

WEIGHTED
Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Arnold Press:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Snatch Grip Shrugs:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Dumbbell Tricep Extensions:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Week 2, Day 1 - Squat Day

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Back Squat 3 5 77% 77% 77% 2:30 min
Zercher Squats 4 6-8 2:00 min Intensity: 8/10
GHD Hip Extensions 4 15-20 1:30 min
Stir The Pot 5 MAX 25 sec
Frog Pumps 5 20 25 sec
Staff Member Notes:
Zercher Squats:

https://www.youtube.com/watch?v=trmiMO_HnzM

GHD Hip Extensions:

*Feet Turned Slightly out for glute emphasis

*If you can do 3x20, add resistance

Stir The Pot:

5x max
Week 2, Day 1 - Overhead Press
Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Overhead Press 3 5 77% 77% 77% 2:30 min
Incline Bench Press 4 6-10 1:30 min
Rope Rows 4 10-12 1:30 min
Alternate: Inverted Row () 4 10-12 1:30 min
Straight Arm Pulldowns 3 20 1:00 min
Band Tricep Pushdowns 1 100 --:-- min
Suitcase Carry 3 100.00 ft 1:00 min Perform each side
Staff Member Notes:
Incline Bench Press:

*Use resistance bands if available for accommodating resistance

Rope Rows:

*Sub any rowing variation if needed

Straight Arm Pulldowns:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Suitcase Carry:

*Heavy

Week 2, Day 1 - Deadlift

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Deadlift 3 5 77% 77% 77% 2:30 min
Good Mornings 4 8-10 2:00 min
High Step Ups 4 8-12 1:00 min
Weighted Pallof Press 5 MAX 1:00 min Perform each side
Strict Pull Up (Rx & Scaled) 5 MAX 30 sec
Staff Member Notes:
Staff Member Notes:
Good Mornings:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Week 3, Day 1 - Bench Day

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Bench Press 2 MAX,5 84% 77% 3:00 min
Strict Ring Dip 4 6-10 1:30 min
Ring Rows 4 MAX 10:30 min
Arnold Press 4 10-15 10:30 min
Snatch Grip Shrugs 4 10-15 1:00 min
Dumbbell Tricep Extensions 4 10-15 1:00 min
Chaos Leg Lowers 3 MAX 1:00 min
Staff Member Notes:
Bench Press:

First set, as many reps as possible. Based on reps there, use a 1 rep max calculator to re-assess estimated 1RM for next month's programming.

Strict Ring Dip:

WEIGHTED
Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Arnold Press:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Snatch Grip Shrugs:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Dumbbell Tricep Extensions:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Week 3, Day 1 - Squat Day

Workout Date: ________________ Total Workout Time: ________________
 Exercise Sets Reps Weight Distance Time Rest Notes
Back Squat 2 MAX,5 84% 77% 3:00 min
Zercher Squats 4 6-8 2:00 min Intensity: 8/10
GHD Hip Extensions 4 15-20 1:30 min
Stir The Pot 5 MAX 20 sec
Frog Pumps 5 20 20 sec
Staff Member Notes:
Back Squat:

First set, as many reps as possible. Based on reps there, use a 1 rep max calculator to re-assess estimated 1RM for next month's programming.

Zercher Squats:

https://www.youtube.com/watch?v=trmiMO_HnzM

GHD Hip Extensions:

*Feet Turned Slightly out for glute emphasis

*If you can do 3x20, add resistance

Stir The Pot:

5x max

Week 3, Day 1 - Overhead Press

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Overhead Press 2 MAX,5 84% 77% 3:00 min
Alternate: Inverted Row () 2 MAX,5 3:00 min
Incline Bench Press 4 6-10 1:30 min
Rope Rows 4 10-12 1:30 min
Straight Arm Pulldowns 3 20 1:00 min
Band Tricep Pushdowns 1 100 --:-- min
Suitcase Carry 3 100.00 ft 1:00 min Perform each side
Staff Member Notes:
Overhead Press:

First set, as many reps as possible. Based on reps there, use a 1 rep max calculator to re-assess estimated 1RM for next month's programming.
Staff Member Notes:
Incline Bench Press:

*Use resistance bands if available for accommodating resistance

Rope Rows:

*Sub any rowing variation if needed

Straight Arm Pulldowns:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Suitcase Carry:

*Heavy

Week 3, Day 1 - Deadlift

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Deadlift 2 MAX,5 84% 77% 3:00 min
Good Mornings 4 8-10 2:00 min
High Step Ups 4 8-12 1:00 min
Weighted Pallof Press 5 MAX 1:00 min Perform each side
Strict Pull Up (Rx & Scaled) 5 MAX 30 sec
Staff Member Notes:
Good Mornings:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Week 4, Day 1 - Bench Day

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Bench Press 3 5 65% 65% 65% 2:00 min
Strict Ring Dip 4 6-10 1:30 min
Ring Rows 4 MAX 1:30 min
Arnold Press 4 10-15 1:30 min
 Snatch Grip Shrugs 4 10-15 1:00 min
Dumbbell Tricep Extensions 4 10-15 1:00 min
Chaos Leg Lowers 3 MAX 1:00 min
Staff Member Notes:
Bench Press:

First set, as many reps as possible. Based on reps there, use a 1 rep max calculator to re-assess estimated 1RM for next month's programming.

Strict Ring Dip:

WEIGHTED
Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Arnold Press:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Snatch Grip Shrugs:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Dumbbell Tricep Extensions:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Week 4, Day 1 - Squat Day

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Back Squat 3 5 65% 65% 65% 2:00 min
Zercher Squats 4 6-8 2:00 min Intensity: 8/10
GHD Hip Extensions 4 15-20 1:30 min
Stir The Pot 5 MAX 20 sec
Frog Pumps 5 20 20 sec
Staff Member Notes:
Back Squat:

First set, as many reps as possible. Based on reps there, use a 1 rep max calculator to re-assess estimated 1RM for next month's programming.

Zercher Squats:

https://www.youtube.com/watch?v=trmiMO_HnzM
Staff Member Notes:
GHD Hip Extensions:

*Feet Turned Slightly out for glute emphasis

*If you can do 3x20, add resistance

Stir The Pot:

5x max

Week 4, Day 1 - Overhead Press

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Overhead Press 3 5 65% 65% 65% 2:00 min
Incline Bench Press 4 6-10 1:30 min
Rope Rows 4 10-12 1:30 min
Alternate: Inverted Row () 4 10-12 1:30 min
Straight Arm Pulldowns 3 20 1:00 min
Band Tricep Pushdowns 1 100 --:-- min
Suitcase Carry 3 100.00 ft 1:00 min Perform each side
Staff Member Notes:
Overhead Press:

First set, as many reps as possible. Based on reps there, use a 1 rep max calculator to re-assess estimated 1RM for next month's programming.

Incline Bench Press:

*Use resistance bands if available for accommodating resistance

Rope Rows:

*Sub any rowing variation if needed

Straight Arm Pulldowns:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Suitcase Carry:

*Heavy
Week 4, Day 1 - Deadlift
Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Deadlift 3 5 65% 65% 65% 2:00 min
Good Mornings 4 8-10 2:00 min
High Step Ups 4 8-12 1:00 min
Weighted Pallof Press 5 MAX 1:00 min Perform each side
Strict Pull Up (Rx & Scaled) 5 MAX 30 sec
Staff Member Notes:
Good Mornings:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

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