STRENGTH & HYPERTROPHY / 3 DAYS PER WEEK / ABOUT 65 MINUTES
Powerlifting lift practice
Max strength
Squat, bench and deadlift are the tested lifts. Technique, competition standards and attempt selection need skilled coaching.
Your weekly sessions
SESSION 1 / Skill + strength
Squat emphasis
Skill + strength
- Barbell back squat — 4 × 3–5
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Barbell bench press — 3 × 5–7
Pectorals, anterior shoulders and triceps. Use a spotter or safeties, plant feet, lower to a controlled touch point and press without bouncing.
- Barbell bent-over row — 3 × 8
Lats, rhomboids, mid-back and biceps. Hinge with a firm trunk, pull bar toward lower ribs and lower without swinging the torso.
- Side plank — 2 × 30 sec
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
SESSION 2 / Specific press
Bench emphasis
Specific press
- Barbell bench press — 5 × 3–5
Pectorals, anterior shoulders and triceps. Use a spotter or safeties, plant feet, lower to a controlled touch point and press without bouncing.
- Barbell bent-over row — 4 × 6–8
Lats, rhomboids, mid-back and biceps. Hinge with a firm trunk, pull bar toward lower ribs and lower without swinging the torso.
- Dumbbell overhead press — 2 × 8
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Triceps pressdown — 2 × 12
Triceps brachii. Keep elbows near ribs while straightening arms.
SESSION 3 / Specific hinge
Deadlift emphasis
Specific hinge
- Barbell deadlift — 3 × 2–4
Hamstrings and posterior chain. Set feet under the bar, hinge to grip, brace with arms straight, push the floor away and stand tall.
- Goblet squat — 3 × 8
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Lat pulldown — 3 × 8–10
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Suitcase carry — 2 × 30 sec
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
How to progress
Four-week accumulation at 4–6 reps, three-week intensification at 2–4, one easier week. Keep 1–3 reps in reserve except planned tests.
Recovery and weekly placement
Heavy deadlifts need recovery; avoid unplanned maximal attempts.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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