When it comes to powerlifting, programming often feels overwhelming. There's so much advice out there that it’s easy to overthink the process. But let me simplify it for you. With a structured 12-week program, you can make significant progress without getting lost in the weeds. Today, I’ll guide you through a four-day split approach designed to help you peak effectively and maximize your potential.
Note that this originally appears on our YouTube channel with a 10-minute video. You can watch the whole thing there or follow along below.
And don't forget we've also got a 5X5 workout program with a spreadsheet for lifters.
The Four-Day Split: Foundations of Strength
Here’s what a typical week looks like:
- Squat Day
- Bench Day
- Deadlift Day
- Secondary Press Day
The goal is to focus on one main lift each day while incorporating variations, tempos, and accessories to address weaknesses and improve overall performance. That's something you'll find in all the best powerlifting programs.
Let’s break mine down.
Day 1: Squat Day
Start with your competition-style squat (e.g., back squat) and focus on two sets of five reps, working up to a heavy set. From there, include these:
- Variation Lift: Pin squats – A great tool to build strength out of the hole by forcing you to lift from a dead stop.
- Tempo Lift: Tempo squats (5 seconds down, 2-second pause, explosive up). This develops control and reinforces technique.
- Accessory Work:
- A hinge movement (e.g., Romanian deadlifts) to target your posterior chain.
- A knee flexion exercise (e.g., lying hamstring curls) to balance the work done by your quads.
Day 2: Bench Day
Begin with the competition bench press for two sets of five, followed by:
- Variation Lift: Pin press – Great for addressing sticking points in the lift.
- Tempo Lift: Tempo bench (5 seconds down, 2-second pause, explosive up).
- Accessory Work:
- Chest flyes to target the pecs.
- Rear delt exercises (e.g., reverse flyes) to maintain shoulder health and balance.
Day 3: Deadlift Day
Deadlift day comes with a twist: start with a squat variation to mimic meet conditions where you squat before deadlifting. Options like pause squats or box squats work well. After squats, move to:
- Deadlift: Two heavy sets of five reps.
- Variation Lift: Isometric pulls against pins – Excellent for building strength at specific ranges.
- Tempo Lift: Tempo deadlifts focusing on the eccentric (lowering phase).
- Accessory Work: A horizontal row (e.g., barbell rows) to build the lats and traps.
Day 4: Secondary Press Day
The secondary press day emphasizes variety and hypertrophy:
- Main Lift: Close-grip incline press – Targets triceps and upper chest.
- Variation Lift: Dumbbell shoulder press to strengthen the deltoids.
- Tempo Lift: Bench press with a tempo, similar to Day 2.
- Accessory Work:
- Lateral raises for shoulder health.
- Hammer curls and tricep extensions to strengthen the arms.
Building Across 12 Weeks
Progressive overload is the cornerstone of powerlifting. The first four weeks should focus on higher reps (e.g., sets of five). In weeks 5–8, transition to heavier weights and lower reps (e.g., sets of three). Finally, weeks 9–12 are about peaking – pushing for singles to prepare for competition or testing your max.
Adjust variation lifts and accessories as you progress, tailoring them to address personal weaknesses. The goal is a steady upward trajectory where each peak leaves you stronger than before. Looking for something to work on between competitions? Check out this off-season powerlifting program.
Consistency Is Key
Strength comes in seasons. You won’t always hit PRs, but with a structured approach, you’ll make consistent progress. Follow this 12-week program, track your performance, and embrace the process. Peaks and plateaus are part of the journey, but with each cycle, your baseline will improve.
For a detailed breakdown of this 12-week program, check the PDF linked below. Let’s keep growing, lifting, and achieving new heights together.
Until next time, stay strong and stay focused.
Looking for the PDF? You can access that here. Just make a copy and choose “save as PDF”.
Related Reading: The 6 Best Strongman Programs
