“The Warrior” Powerlifting Program

Description

If you’re looking for a well-rounded program suited for optimal progress in each competition lift, this one’s for you. The “Warrior” is 5 workouts a week, which includes 3 Bench Press sessions, 2 Squat sessions, and 1 Deadlift session. 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 this moderate frequency, intermediate-lower advanced lifters and the middle-weight class men & women will see the most progress on this cycle.

Key Notes:

• 5 days per week
• 3 Bench press workouts, 2 Squat workouts, 1 Deadlift workout
• Lots of accessory work included to maximize muscle growth
• Best suited for the middleweights, or the intermediate-lower advanced lifter
• 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)