Powerlifting Program September-October 2024

authors -Wayne Nilsen

duration -7 weeks

sessions per week -4

Description -

A seven-week powerlifting program designed to improve strength and performance in squat, bench press, and deadlift.

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Routine -

September-October 2024 Block

Week of 9/8/24

Day 1: Squat Day

Exercise	Sets	Reps	RPE	Weight (lb)
Squat vs avg band	1	1	9	RPE 9
Straight bar squat	2	AMRAP		325 lbs
Heel elevated DB goblet squat	3	10		N/A
Banded leg curl	1	50		N/A
Banded Goodmornings	1	50		N/A

Day 2: Bench Day

Exercise	Sets	Reps	RPE	Load
Bench Press	3	5	8	RPE 8
Spoto Press	3	5	7	RPE 7
DB Floor Press	3	8		N/A
DB side raises	2	10+		N/A
Pushdowns	3	10+		N/A

Day 3: Deadlift Day

Exercise	Sets	Reps	RPE	% of Max
Raw warm up squat	3	8		50%
Deadlift	5	3	6	RPE 6
Barbell RDLs	2	10	7	RPE 7
Leg press	3	10+		N/A
T bar Row	3	10+		N/A

Day 4: Accessory Upper

Exercise	Sets	Reps	Load
Incline db press	2	15+	N/A
Seated OH DB press	2	20	N/A
DB tate press	3	8+	N/A
Pushdowns and db rear flys	3	10	N/A
hammer curls	3	12+	N/A

Week of 9/15/24

Day 1: Squat Day

Exercise	Sets	Reps	% of Max
Squat	5	2	60%
Deadlift	5	1	60%
Walking lunges	1	50	N/A
Ab wheel or planks	1	As needed	N/A

Day 2: Bench Day

Exercise	Sets	Reps	% of Max
Bench Press	3	5	60%
Bamboo bar	4	10+	N/A
Banded chest flys	1	50	N/A
Banded pushdowns	1	50	N/A

Day 3: Deadlift Day

Exercise	Sets	Reps	RPE	% of Max
Raw warm up squat	3	8		50%
Squat vs Light Band	3	3		60%
Pause deadlifts	3	3	6	RPE 6
Barbell Rows	5	5		N/A
Lat pulldowns	3	10+		N/A
Single leg curl / ext	3	12+		N/A

Day 4: Accessory Upper

Exercise	Sets	Reps	Load
Incline db press	2	15+	N/A
Seated OH DB press	2	20	N/A
DB tate press	3	8+	N/A
Pushdowns and db rear flys	3	10	N/A
hammer curls	3	12+	N/A

Week of 9/22/24

Day 1: Squat Day

Exercise	Sets	Reps	RPE	% of Max
Squat	1	AMRAP		90%
Pause squat	3	6	7	RPE 7
Camber bar good mornings	3	10		N/A
Single leg DB RDLs	3	12		N/A
Walking lunges	1	50		N/A

Day 2: Bench Day

Exercise	Sets	Reps	% of Max
Bench Press	2	AMRAP	75%
Spoto press	3	5	N/A
DB Floor Press	3	8	N/A
DB side raises	2	10+	N/A
Pushdowns	3	10+	N/A

Day 3: Deadlift Day

Exercise	Sets	Reps	Load
Raw warm up squat	3	8	55%
Deadlift	1	1	85%
	2	3+	75%
Heel elevated DB Goblet squat	1	50	55 lbs
Leg press	3	10+	N/A
T bar Row	3	10+	N/A

Day 4: Accessory Upper

Exercise	Sets	Reps	Load
Incline db press	2	15+	N/A
Seated OH DB press	2	20	N/A
DB tate press	3	8+	N/A
Pushdowns and db rear flys	3	10	N/A
hammer curls	3	12+	N/A

Week of 9/29/24

Day 1: Squat Day

Exercise	Sets	Reps	RPE	Load
SSB Squat	3	5	6	RPE 6
Pause squat	3	6	7	RPE 7
Camber bar good mornings	3	10		N/A
Single leg DB RDLs	3	12		N/A
Walking lunges	1	50		N/A

Day 2: Bench Day

Exercise	Sets	Reps	RPE	Load
Bench Press	1	3		N/A
	3	3	8	RPE 8
DB Floor Press	3	8		N/A
DB side raises	2	10+		N/A
Pushdowns	3	10+		N/A

Day 3: Deadlift Day

Exercise	Sets	Reps	% of Max
Raw warm up squat	3	8	55%
Deadlift	1	AMRAP	90%
Barbell Row	5	5	N/A
Banded leg curl	1	50	N/A

Day 4: Accessory Upper

Exercise	Sets	Reps	Load
Incline db press	2	15+	N/A
Seated OH DB press	2	20	N/A
DB tate press	3	8+	N/A
Pushdowns and db rear flys	3	10	N/A
hammer curls	3	12+	N/A

Week of 10/6/24

Day 1: Squat Day

Exercise	Sets	Reps	RPE	Weight (lb)
Squat	3	3	8	RPE 8
Box squat	2	10		275 lbs
	2	10		N/A
Lat pulldowns	4	8+		N/A
seated single leg hamdstring curl	3	10+		N/A

Day 2: Bench Day

Exercise	Sets	Reps	RPE	Weight (lb)
Bench Press	1	3	8	295 lbs
1 Brd Bench Press	2	10	7	275 lbs
	2	10	7	255 lbs
Tricep dips	2	1+		N/A
Chest flys	1	50		N/A
Front raises	2	1+		N/A
pushdowns	1	100		N/A

Day 3: Deadlift Day

Exercise	Sets	Reps	Load
Raw warm up squat	3	3	60%
Deadlift	5	3	405 lbs
Below knee rack pull	2	8	315 lbs
Walking lunges	1	50	N/A

Day 4: Accessory Upper

Exercise	Sets	Reps	Load
Wide grip bench press	2	20	N/A
DB side raises	2	15+	N/A
DB rear raises	2	15+	N/A
rolling db tri ext	3	8+	N/A
biceps	1	50	N/A

Week of 10/13/24

Day 1: Squat Day

Exercise	Sets	Reps	Weight (lb)
Squat	4	2	440 lbs
	1	8+	N/A
belt squat	2	8+	N/A
ssb goodmornings	3	8	N/A
leg curl and leg ext	2	20	N/A

Day 2: Bench Day

Exercise	Sets	Reps	RPE	Weight (lb)
Bench Press	1	1		315 lbs
raw reverse monster mini band	3	3	8	RPE 8
Tricep dips	2	1+		N/A
Chest flys	1	50		N/A
Front raises	2	1+		N/A
pushdowns	1	100		N/A

Day 3: Deadlift Day

Exercise	Sets	Reps	Weight (lb)
Deadlift	3	3	430 lbs
Below knee rack pull	2	5	405 lbs
Leg press	3	8+	N/A
Single leg DB RDL	3	10+	N/A

Day 4: Accessory Upper

Exercise	Sets	Reps	Load
Wide grip bench press	2	20	N/A
DB side raises	2	15+	N/A
DB rear raises	2	15+	N/A
rolling db tri ext	3	8+	N/A
biceps	1	50	N/A

Week of 10/20/24

Day 1: Squat Day

Exercise	Sets	Reps	Weight (lb)
Squat	1	1	495 lbs
Back offs	2	2+	440 lbs
ssb goodmornings	3	8	N/A
leg curl and leg ext	2	20	N/A

Day 2: Bench Day

Exercise	Sets	Reps	Weight (lb)
Bench Press	5	3	225 lbs
Bamboo bar	2	10+	N/A
close grip	2	10+	N/A
2 wide grip	2	10+	N/A
Banded pushdowns	1	50	N/A
Banded chest flys	1	50	N/A
Biceps	1	50	N/A

Day 3: Deadlift Day

Exercise	Sets	Reps	Weight (lb)
Deadlift	1	1	485 lbs
Deadlift vs avg band (grey)	3	3	275 lbs
Leg press	3	8+	N/A
single leg hamsting DB RDL	3	10+	N/A

Day 4: Accessory Upper

Exercise	Sets	Reps	Load
Wide grip bench press	2	20	N/A
DB side raises	2	15+	N/A
DB rear raises	2	15+	N/A
rolling db tri ext	3	8+	N/A
biceps	1	50	N/A

Week of 10/27/24

Day 1: Squat Day

Exercise	Sets	Reps	Weight (lb)
Squat	1	1	495 lbs
Back offs	2	2+	440 lbs
ssb goodmornings	3	8	N/A
leg curl and leg ext	2	20	N/A

Day 2: Bench Day

Exercise	Sets	Reps	Weight (lb)
Bench Press	5	3	225 lbs
Bamboo bar	2	10+	N/A
close grip	2	10+	N/A
2 wide grip	2	10+	N/A
Banded pushdowns	1	50	N/A
Banded chest flys	1	50	N/A
Biceps	1	50	N/A

Day 3: Deadlift Day

Exercise	Sets	Reps	Weight (lb)
Deadlift	1	1	485 lbs
Deadlift vs avg band (grey)	3	3	275 lbs
Leg press	3	8+	N/A
single leg hamsting DB RDL	3	10+	N/A

Day 4: Accessory Upper

Exercise	Sets	Reps	Load
Wide grip bench press	2	20	N/A
DB side raises	2	15+	N/A
DB rear raises	2	15+	N/A
rolling db tri ext	3	8+	N/A

Written By@powerpro

Last Updated9/25/2024