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Advanced Powerlifting Program

This document provides an optimal weekly training schedule and advanced powerlifting program lifting chart for strength training. The schedule consists of 4 workouts per week focusing on squats, bench press, deadlifts, and optional accessory work, with rest days in between. The lifting chart details a 12-week program with increasing sets, reps, and percentage of maximum weight for each main lift. It also provides links to more specialized squat, bench press, and deadlift programs.

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Neshxa
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5K views2 pages

Advanced Powerlifting Program

This document provides an optimal weekly training schedule and advanced powerlifting program lifting chart for strength training. The schedule consists of 4 workouts per week focusing on squats, bench press, deadlifts, and optional accessory work, with rest days in between. The lifting chart details a 12-week program with increasing sets, reps, and percentage of maximum weight for each main lift. It also provides links to more specialized squat, bench press, and deadlift programs.

Uploaded by

Neshxa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Stay focused, train hard and get stronger!

Optimal Weekly Training Schedule

Day 1 – Workout-1: Squat Training

Day 2 – Rest

Day 3 – Workout-2: Bench Press Training

Day 4 – Rest

Day 5 – Workout-3: Deadlift Training

Day 6 – Workout-4: Accessory Work (optional)

Day 7 – Rest

Advanced Powerlifting Program Lifting Chart

Workout 1 – Squat Workout 2 – Bench Press Workout 3 – Deadlift

Week Sets Reps % Max Week Sets Reps % Max Week Sets Reps % Max

1 5 5 70% 1 5 5 70% 1 5 5 70%

2 5 5 73% 2 5 5 73% 2 5 5 75%

/
3 5 5 75% 3 5 5 75% 3 6 4 77%

4 6 4 77% 4 6 4 77% 4 8 3 80%

5 8 3 80% 5 8 3 80% 5 7 3 83%

6 7 3 83% 6 7 3 83% 6 6 3 85%

7 6 3 85% 7 6 3 85% 7 8 2 87%

8 8 2 87% 8 8 2 87% 8 5-10 1 90%

9 5-10 1 90% 9 5-10 1 90% 9 5 2 93%

10 5 2 93% 10 5 2 93% 10 3-5 1 95%

11 3-5 1 95% 11 3-5 1 95% 11 4 5 60%

12 5 3 50% 12 5 3 50% 12 – – –

Deadlift 5 1 50%

More Advanced Powerlifting Programs

Are you looking to build up one speci c lift? Check out our Squat, Bench Press and Deadlift speci c Powerlifting
Programs:

1. Squat
Program (https://strengthworld.store/products/how-to-squat-guide-
and-12-week-strength-program-digital-version)
/

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