“The Rogue” Powerlifting Program

Description

If you’re prepared to work towards an elite level of strength and skill with the powerlifts, this is the program for you. The “Rogue” is 6 workouts per week, which includes 4 Bench Press sessions, 2 Squat sessions, and 2 Deadlift sessions. this program prioritizes the competitive movements first (Squat, Bench, Deadlift), followed by accessory and isolation work to maximize muscle growth. By the end of the cycle, you will be prepared to hit new 1 rep maxes either in competition or at your gym. With such high frequency, this program favors advanced lifters and/or those in the lighter weight classes.

Key Notes:

• 6 days per week
• 4 Bench press workouts, 2 Squat workouts, 2 Deadlift workouts
• Lots of accessory work included to maximize muscle growth
• Best suited for the lightweights or advanced lifters
• Written for Raw powerlifters, meaning no wraps or suits

Program options (Each is 4 weeks):

• Block 1 – Accumulation (Building work capacity by adding more sets, reps, or weight)
• Block 2 – Intensification (Pushing the weights heavier each week)
• Block 3 – Peaking (Reaching our heaviest weights and tapering for 1 rep maxes)