Advanced
Powerlifting Primer
Master the big three lifts - squat, bench, and deadlift. Build raw strength and power.
Program Length
16 weeks
Sessions/Week
4
Workout Time
60-75 min
Category
Powerlifting
Program Overview
This program is designed for serious lifters looking to build raw strength in the three main powerlifting movements: the squat, bench press, and deadlift.
Key Benefits
- Significant strength gains
- Improved lifting technique
- Increased muscle mass
- Enhanced power and explosiveness
- Mental fortitude
Required Equipment
BarbellSquat RackBench
Weekly Training Schedule
Heavy Squats & Accessories Workout
Barbell Squats
Focus on depth and form
Sets
5
Reps
5
Rest
3-5 min
Leg Press
Control the weight
Sets
3
Reps
8-10
Rest
2 min
Hamstring Curls
Squeeze at the peak
Sets
3
Reps
10-12
Rest
90s
Calf Raises
Full range of motion
Sets
4
Reps
12-15
Rest
60s
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