Powerlifting 12 Weeks Program

12-Week
Powerlifting
Performance
Cycle
General Training Phase 1 (3 Weeks)

Week 1
Monday
A.Zercher SquatWork up to 3RM
B.Deficit DeadliftWork up to 3RM
C.Floor PressWork up to 3RM
D.Chest-Supported Barbell Row4 x 8-10
Tuesday
A.Zercher Squat4 x 3 @ 80% of 3RM
B.Deficit Deadlift4 x 3 @ 80% of 3RM
C.Floor Press4 x 3 @ 80% of 3RM
D.Pull-Ups, Pronated Grip4 x 8-10 (use band help if needed, or added weight if
possible)
Thursday
D.Seated Cable Row4 x 8-10
Friday
D.Pull-Ups, Supinated Grip4 x 8-10
Saturday (Competition Style)

A.SquatWork up to 3RM
B.DeadliftWork up to 3RM
C.Bench PressWork up to 3RM
Week 2
All exercises are the same. "D" remains the same. Here are the differences for the
A, B and C exercises:
MondayWork up to a 2RM
Tuesday4 x 2 @ 80% of 2RM
Thursday4 x 2 @ 90% of 2RM
Friday4 x 2 @ 70% of 2RM
Saturday (Competition Style)Work up to 2RM
Week 3
Again, all exercises are the same and "D" remains the same. A, B, and C differences:
MondayWork up to a 1RM
General Training Phase 2 (3 Weeks)

Week 4
Monday
A.Front SquatWork up to 3RM
B.Pin-Pull Below KneesWork up to 3RM
C.Incline Bench PressWork up to 3RM
Tuesday
A.Front Squat4 x 3 @ 80% of 3RM
B.Pin-Pull Below Knees4 x 3 @ 80% of 3RM
C.Incline Bench Press4 x 3 @ 80% of 3RM
possible)
Thursday
Friday
D.Pull-Ups, Supinated Grip4 x 8-10 (use band help if needed, or added weight if
possible)

Week 5
All exercises are the same. "D" remains the same. Here are the differences for the
A, B and C exercises:
MondayWork up to 2RM
Week 6
All exercises are the same and "D" remains the same. A, B, and C differences:
Specific Training Phase 1 (3 Weeks)

Week 7
Monday
A.Box Squat (Legal Depth)Work up to 3RM
B.Sumo DeadliftWork up to 3RM
C.Close-Grip Bench PressWork up to 3RM
Tuesday
A.Box Squat (Legal Depth)4 x 3 @ 80% of 3RM
B.Sumo Deadlift4 x 3 @ 80% of 3RM
C.Close-Grip Bench Press4 x 3 @ 80% of 3RM
possible)
Thursday
Friday

Week 8
All exercises are the same. "D" remains the same. The differences for the A, B and
C:
Week 9
All exercises are the same and "D" remains the same. A, B, and C differences:
Specific Training Phase 2 (3 Weeks)

Week 10
Monday
Tuesday
A.Squat4 x 3 @ 80% of 3RM
B.Deadlift4 x 3 @ 80% of 3RM
C.Bench Press4 x 3 @ 80% of 3RM
possible)
Thursday
Friday

Week 11
All exercises are the same. "D" remains the same. A, B and C differences:
Week 12
Again, all exercises are the same and "D" remains the same. A, B and C differences:
You would then deload for a week and test your maxes in a competition.
How to Fix Your Specific Weaknesses

This cycle is general. These exercises fit most people, but ideally you should pick
variations of the lifts that work on your individual weaknesses. Here are alternate
exercises you could use based on where your sticking points are:
Squat
If the sticking point is below parallel:
Phase 1:Wide Stance Squat
Phase 2:Paused Squat
Phase 3:Low Box Squat
Phase 4:Squat (competitive style)
If the sticking point is above parallel:

Phase 1:Zercher Squat
Phase 2:Front Squat
Phase 3:Box Squat (legal depth)
Phase 4:Squat (competitive style)
Deadlift
If the sticking point is breaking from the floor:
Phase 1:Deficit Deadlift
Phase 2:Floating Deadlift (deficit deadlift without bringing the barbell back on the
floor)
Phase 3:Sumo Deadlift
Phase 4:Deadlift (competitive style)
If the sticking point is around the knees:

Phase 1:Zercher Deadlift
Phase 2:Romanian Deadlift
Phase 3:Pin-Pull Below Knees (focus on pulling with the posterior chain; not on
leveraging by bringing the knees under the bar)
If the sticking point is above the knees:

Phase 1:Barbell Hip Thrust
Phase 2:Pin-Pull above knees
Phase 3:Sumo Deadlift
Bench Press
If the sticking point is off the chest:
Phase 1:Floor Press
Phase 2:Cambered-Bar Bench Press or Full-Range Dumbbell Press
Phase 3:Spotto Press
Phase 4:Bench Press (competition style)
If the sticking point is around mid-range:

Phase 1:Incline Bench Press
Phase 2:3- Board Press
Phase 3:2- Board Press
If the sticking point is at lockout:

Phase 1:Close-Grip Floor Press
Phase 2:Close-Grip Incline Bench Press
Phase 3:Close-Grip Bench Press
Adding Bodybuilding Work

A Bulgarian-style program is minimalist by nature. Because of the emphasis on the
big lifts, you might find that some muscles are neglected.
If so, you can add isolation work to hypertrophy the neglected muscles. Do this by
adding 15-20 minutes worth of isolation work at the end of the regular
workouts. Add that extra work on Tuesdays and Fridays, which are the lower
intensity days.
On Fridays only adding work for muscles that do not play a significant role
in the main lifts because you'll be maxing out the next day. On Tuesdays
you should work the muscle(s) you feel are holding you back in your main
movements.
For example:
Tuesday: Bodybuilding work for triceps, delts, and pectorals

Friday: Bodybuilding work for lats and biceps
Use isolation exercises for sets of 8-12 reps for that extra work. Pump-enhancing
techniques like partials, slow reps, rest/pause, double contraction and the like can
also be used.

Powerlifting 12 Weeks Program

Uploaded by

Copyright:

Available Formats

Powerlifting 12 Weeks Program

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Powerlifting 12 Weeks Program

Uploaded by

Copyright:

Available Formats

What are the different phases of the training program?

What are the different phases of the training program?

What are some exercises that could be substituted based on individual weaknesses?

What are some exercises that could be substituted based on individual weaknesses?

12-Week

General Training Phase 1 (3 Weeks)

Saturday (Competition Style)

General Training Phase 2 (3 Weeks)

Saturday (Competition Style)

Specific Training Phase 1 (3 Weeks)

Saturday (Competition Style)

Specific Training Phase 2 (3 Weeks)

Saturday (Competition Style)

How to Fix Your Specific Weaknesses

If the sticking point is above parallel:

If the sticking point is around the knees:

If the sticking point is above the knees:

If the sticking point is around mid-range:

If the sticking point is at lockout:

Adding Bodybuilding Work

Tuesday: Bodybuilding work for triceps, delts, and pectorals

You might also like