The Powerlifting Training Plan: Variations Weeks 6-9


Week 5
Sets and reps are included in the workout descriptions

For weeks 6-8, do the same exercises from Week 5 with these changes to the prescribed sets and reps:

Week 6
1a) Take as many sets as you need to work up to your 3RM. Start with 50% of the weight that you normally use for the lowest reps you’re used to training with and do five reps. From there, add 5%-10% of that load and do three reps per set. Continue until you’ve found the load that allows you only three reps. Then lighten the load by 5% and perform two sets of three reps.
1b) Sets: 3 Reps: 12
2a) Sets: 3 Reps: 10
2b) Sets: 3 Reps: 10
3a) Sets: 4 Reps: 8
3b) Sets: 4 Reps: 8

Week 7
1a) Sets: 6 Reps: 4
1b) Sets: 4 Reps: 8
2a) Sets: 5 Reps: 8
2b) Sets: 5 Reps: 8
3a) Sets: 4 Reps: 10
3b) Sets: 4 Reps: 10

Week 8
1a) Sets: 3 Reps: 3, using your 6RM load. These should be easy
1b) Sets: 3 Reps: 12
2a) Sets: 3 Reps: 8
2b) Sets: 3 Reps: 8
3a) Sets: 3 Reps: 10
3b) Sets: 3 Reps: 10

Week 9
After a few days of rest, you can re-test your 1RM on the big three exercises in one session. Once you’ve found these numbers, you can repeat the program with the goal of beating them.

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