4 Day Per Week Powerlifting - Part 1

Week 1, Day 1 - Bench Day

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Bench Press 5 10 50% 50% 50% 50% 2:00 min
50%
Yates Row 3 8 1:00 min Intensity: 8/10
Barbell Shrug 3 MAX 1:00 min Intensity: 8/10
Behind the Neck Press 3 8 1:30 min Intensity: 8/10
Band Tricep Pushdowns 1 100 --:-- min
Swiss Ball Crunch 1 MAX --:-- min
Staff Member Notes:
Yates Row:

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

Barbell Shrug:

Use same weight as Yates row. Stop 1-2 reps shy of failure

Behind the Neck Press:

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

Band Tricep Pushdowns:

Choose band that allows for about 20 reps on first set. Every time you rest, complete one set of crunches

Week 1, Day 2 - Squat Day

Workout Date: ________________ Total Workout Time: ________________
 Exercise Sets Reps Weight Distance Time Rest Notes
Back Squat 5 10 50% 50% 50% 2:00 min
50% 50%
Landmine Single Leg Deadlift 3 12 1:00 min Perform each side | Intensity: 8/10
Single Leg Hip Thrusts 3 MAX 1:30 min Perform each side
Frog Reverse Hypers 1 50 --:-- min
Placeholder Strict TTB 3 MAX 1:00 min
Staff Member Notes:
Landmine Single Leg Deadlift:

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

Strict TTB:

*Pull down on bar to have active shoulder the entire skill (this will help stop swinging too).
*Keep a neutral head (don't throw head back as you lift feet)
*Think hollow core - tuck ribs down - as you fold at waist to pike up

Week 1, Day 2 - Overhead Press

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Overhead Press 5 10 50% 50% 50% 2:00 min
50% 50%
Low Incline Bench Press 4 6-8 1:00 min
Incline Row 4 10-15 1:00 min
Alternate: Wide Elbow Ring Rows () 4 10-15 1:00 min
Face Pull Y Press 3 15-20 30 sec
Overhead Shrugs 3 15-20 30 sec
DB Bicep Curls 3 15-20 30 sec
Staff Member Notes:
Low Incline Bench Press:

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

Incline Row:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.
Staff Member Notes:
Face Pull Y Press:

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

Overhead Shrugs:

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

DB Bicep Curls:

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

Week 1, Day 2 - Deadlift

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Deadlift 5 10 50% 50% 50% 2:00 min
50% 50%
Spanish Squats 3 20 1:30 min
Meadow Rows 3 10-15 1:59 min
Band Pull Throughs 3 15-25 1:00 min
Placeholder RKC Plank 5 00:00:10 20 sec
Staff Member Notes:
Spanish Squats:

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

Meadow Rows:

Using a landmine set up (one end of barbell on ground or in landmine post) and load challenging weight on one side. Row with elbow staying high and outside.
Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Band Pull Throughs:

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

RKC Plank:

All out effort each rep

Week 2, Day 1 - Bench Day

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Bench Press 3 10 62% 62% 62% 2:00 min
Yates Row 4 8 1:00 min Intensity: 8/10
Barbell Shrug 4 MAX 1:00 min Intensity: 8/10
Placeholder Behind the Neck Press 3 8 1:00 min Intensity: 8/10
Band Tricep Pushdowns 1 100 --:-- min
Swiss Ball Crunch 1 MAX --:-- min
Staff Member Notes:
Yates Row:

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

Barbell Shrug:

Use same weight as Yates row. Stop 1-2 reps shy of failure

Behind the Neck Press:

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

Band Tricep Pushdowns:

Choose band that allows for about 20 reps on first set. Every time you rest, complete one set of crunches

Week 2, Day 1 - Squat Day

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Back Squat 3 10 62% 62% 62% 2:00 min
Landmine Single Leg Deadlift 4 12 1:00 min Perform each side | Intensity: 8/10
Single Leg Hip Thrusts 4 MAX 1:30 min Perform each side
Frog Reverse Hypers 1 50 --:-- min
Placeholder Strict TTB 3 MAX 1:00 min
Staff Member Notes:
Landmine Single Leg Deadlift:

Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.
Staff Member Notes:
Strict TTB:

*Pull down on bar to have active shoulder the entire skill (this will help stop swinging too).
*Keep a neutral head (don't throw head back as you lift feet)
*Think hollow core - tuck ribs down - as you fold at waist to pike up

Week 2, Day 1 - Overhead Press

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Overhead Press 3 10 62% 62% 62% 2:00 min
Low Incline Bench Press 5 6-8 1:00 min
Incline Row 5 10-15 1:00 min
Alternate: Wide Elbow Ring Rows () 5 10-15 1:00 min
Face Pull Y Press 3 15-20 30 sec
Overhead Shrugs 3 15-20 30 sec
DB Bicep Curls 3 15-20 30 sec
Staff Member Notes:
Low Incline Bench Press:

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

Incline Row:

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

Face Pull Y Press:

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

Overhead Shrugs:

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

DB Bicep Curls:

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

Week 2, Day 1 - Deadlift

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Deadlift 3 10 62% 62% 62% 2:00 min
Spanish Squats 3 20 1:30 min
Meadow Rows 4 10-15 1:00 min
Band Pull Throughs 4 15-25 1:00 min
Placeholder RKC Plank 5 00:00:10 20 sec
Staff Member Notes:
Spanish Squats:

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

Meadow Rows:

Using a landmine set up (one end of barbell on ground or in landmine post) and load challenging weight on one side. Row with elbow staying high and outside.
Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Band Pull Throughs:

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

RKC Plank:

All out effort each rep

Week 3, Day 1 - Bench Day

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Bench Press 2 MAX,10 70% 63% 3:00 min
Yates Row 4 8 1:00 min Intensity: 8/10
Barbell Shrug 4 MAX 1:00 min Intensity: 8/10
Behind the Neck Press 3 8 1:30 min Intensity: 8/10
Band Tricep Pushdowns 1 100 --:-- min
Swiss Ball Crunch 1 MAX --:-- 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.
Staff Member Notes:
Yates Row:

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

Barbell Shrug:

Use same weight as Yates row. Stop 1-2 reps shy of failure

Behind the Neck Press:

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

Band Tricep Pushdowns:

Choose band that allows for about 20 reps on first set. Every time you rest, complete one set of crunches

Week 3, Day 1 - Squat Day

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Back Squat 2 MAX,10 70% 63% 3:00 min
Landmine Single Leg Deadlift 4 12 1:00 min Perform each side | Intensity: 8/10
Single Leg Hip Thrusts 4 MAX 1:30 min Perform each side
Frog Reverse Hypers 1 50 --:-- min
Placeholder Strict TTB 3 MAX 1:00 min
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.

Landmine Single Leg Deadlift:

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

Strict TTB:

*Pull down on bar to have active shoulder the entire skill (this will help stop swinging too).
*Keep a neutral head (don't throw head back as you lift feet)
*Think hollow core - tuck ribs down - as you fold at waist to pike up
Week 3, Day 1 - Overhead Press
Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Overhead Press 2 MAX,10 70% 63% 3:00 min
Low Incline Bench Press 5 6-8 1:00 min
Incline Row 5 10-15 1:00 min
Face Pull Y Press 4 15-20 30 sec
Circuit - 4 rounds Overhead Shrugs 4 15-20 30 sec
DB Bicep Curls 4 15-20 30 sec
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.

Low Incline Bench Press:

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

Incline Row:

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

Face Pull Y Press:

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

Overhead Shrugs:

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

DB Bicep Curls:

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

Week 3, Day 1 - Deadlift

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Deadlift 2 MAX,10 70% 63% 3:00 min
Spanish Squats 3 20 1:30 min
 Meadow Rows 4 10-15 1:00 min
Band Pull Throughs 4 15-25 1:00 min
Placeholder RKC Plank 5 00:00:10 20 sec
Staff Member Notes:
Deadlift:

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.

Spanish Squats:

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

Meadow Rows:

Using a landmine set up (one end of barbell on ground or in landmine post) and load challenging weight on one side. Row with elbow staying high and outside.
Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Band Pull Throughs:

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

RKC Plank:

All out effort each rep

Week 4, Day 1 - Bench Day

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Bench Press 3 5 62% 62% 62% 2:00 min
Yates Row 4 8 1:00 min Intensity: 8/10
Barbell Shrug 4 MAX 1:00 min Intensity: 8/10
Behind the Neck Press 3 8 1:30 min Intensity: 8/10
Band Tricep Pushdowns 1 100 --:-- min
Swiss Ball Crunch 1 MAX --:-- 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.
Staff Member Notes:
Yates Row:

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

Barbell Shrug:

Use same weight as Yates row. Stop 1-2 reps shy of failure

Behind the Neck Press:

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

Band Tricep Pushdowns:

Choose band that allows for about 20 reps on first set. Every time you rest, complete one set of crunches

Week 4, Day 1 - Squat Day

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Back Squat 3 5 62% 62% 62% 2:00 min
Landmine Single Leg Deadlift 4 12 1:00 min Perform each side | Intensity: 8/10
Single Leg Hip Thrusts 4 MAX 1:30 min Perform each side
Frog Reverse Hypers 1 50 --:-- min
Hanging Leg Raises 3 MAX --:-- min
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.

Landmine Single Leg Deadlift:

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

Week 4, Day 1 - Overhead Press

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Overhead Press 3 5 62% 62% 62% 2:00 min
 Low Incline Bench Press 5 6-8 1:00 min
Incline Row 5 10-15 1:00 min
Face Pull Y Press 4 15-20 30 sec
Circuit - 4 rounds Overhead Shrugs 4 15-20 30 sec
DB Bicep Curls 4 15-20 30 sec
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.

Low Incline Bench Press:

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

Incline Row:

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

Face Pull Y Press:

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

Overhead Shrugs:

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

DB Bicep Curls:

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

Week 4, Day 1 - Deadlift

Workout Date: ________________ Total Workout Time: ________________

Exercise Sets Reps Weight Distance Time Rest Notes

Deadlift 3 5 62% 62% 62% 2:00 min
Spanish Squats 3 20 1:30 min
Meadow Rows 4 10-15 1:00 min
Band Pull Throughs 4 15-25 1:00 min
Placeholder RKC Plank 6 00:00:10 20 sec
Staff Member Notes:
Deadlift:

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.

Spanish Squats:

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

Meadow Rows:

Using a landmine set up (one end of barbell on ground or in landmine post) and load challenging weight on one side. Row with elbow staying high and outside.
Above reps are approximate. Use same weight for all 3 sets working to 1-2 reps shy of failure.

Band Pull Throughs:

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

RKC Plank:

All out effort each rep

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