Powerlifting 2.0
Warming up
| Phase | Exercise | Series/Time/Repetitions | Rest |
|---|---|---|---|
| Phase 1: Rapid Lift | Burpees | 3 sets of 8-10 reps | 30 sec |
| Phase 2: Dynamic Mobility | Jumping Jacks | 30 seconds | No discount (Circuit) |
| Knees up (High Knees) | 30 seconds | No discount (Circuit) | |
| Heels to glutes (Butt Kicks) | 30 seconds | No discount (Circuit) | |
| Arm circles forward and back | 30 seconds | No discount (Circuit) | |
| Trunk Twists (Torso Twists) | 30 seconds | No discount (Circuit) | |
| Phase 3: KB Activation | Kettlebell Swings | 2 sets of 10-12 reps | 60 sec |
Ranks
| Objective | Repetitions | Series | %1RM | RPE |
|---|---|---|---|---|
| Maximum Strength | 1-5 | 3-5 | 85-100% | 8-10 |
| Hypertrophy | 6-12 | 3-4 | 65-85% | 7-9 |
| Strength/Hypertrophy | 5-8 | 3-4 | 75-85% | 7-9 |
| Conditioning | 12-15+ | 23 | 50-70% | 6-8 |
| Recovery/Technical | 8-12 | 23 | 40-60% | 5-7 |
Powerlifting Variations
| Uprising | Strict Form | Variation 1 | Variation 2 | Variation 3 |
|---|---|---|---|---|
| Squat | Low Bar Squat | Front Squat | Zercher Squat | Overhead Squat |
| Deadlift (Deadlift) | Conventional Deadlift | Sumo Deadlift | Romanian Deadlift | Deadlift with Deficit |
| Bench Press | Flat Bench Press with Bar | Incline Bench Press | Decline Bench Press | Dumbbell Bench Press |
| Military Press (OHP) | Military Press with Bar | Military Dumbbell Press | Press Arnold | Push Press |
Programming
12 Week Program Structure: The “Focus” exercise will be the only one done in its strict form during that week.
Cycle 1 (Weeks 1-4):
- Week 1: Squat Focus
- Week 2: Focus on Deadlifts
- Week 3: Focus on Bench Press
- Week 4: Focus on Military Press
Cycles 2 and 3 (Weeks 5-8 and 9-12 respectively): The structure of the previous cycles is repeated.
**Load Progression:**Within each 4-week cycle, it is recommended to use a linear loading progression or double progression (increasing weight or repetitions) in the working sets of the main lift of the week. For variations, you can maintain a fixed rep range or also apply a gentler progression.
Weekly structure:
You will train 4 days a week
- Day 1: Lower body strength (Squat, Deadlift).
- Day 2: Upper body strength (Bench Press, Overhead Press).
- Day 3: Hypertrophy lower body + core + forearms and wrists.
- Day 4: Upper body + core + calves and ankles hypertrophy.
How to distribute the series and repetitions within each session.
- Maximum Strength (1-5 reps): Heavier sets with fewer repetitions are recommended. For example, 3 sets of 3 repetitions with a weight close to 90% of 1RM, or even a 5/3/1 scheme (5 repetitions in the first series, 3 in the second and 1 in the third, increasing the weight in each series).
- Hypertrophy (6-12 reps): Series of 3-4 can be used with a repetition range between 8-10, looking for muscle fatigue in the last repetitions.
- Strength/Hypertrophy (5-8 reps): A classic scheme of 3 sets of 5 repetitions works well, looking for a weight that allows you to complete the 5 repetitions with good form.
For assistance exercises, I propose a moderate volume, generally between 2-3 sets of 8-12 repetitions. The idea is to complement the work of the main lifts without generating too much fatigue that affects recovery.
Assistance Exercises:
Below I give you examples of assistance exercises for each major lift, grouped by the corresponding training day:
Day 1: Lower body strength (Squat, Deadlift):
- For the Squat:
- Squats with pause (pause of 1-3 seconds at the bottom of the movement): 3 sets of 3-5 repetitions.
- Bulgarian squats: 3 sets of 8-12 repetitions per leg.
- Quadriceps extensions: 2-3 sets of 10-15 repetitions.
- Hamstring curls: 2-3 sets of 10-15 repetitions.
- For the Deadlift:
- Good morning: 3 sets of 8-12 repetitions.
- Barbell row: 3 sets of 8-12 repetitions.
- Hip Thrust: 3 sets of 10-15 repetitions.
- Barbell glute lifts (Glute Bridges): 2-3 sets of 15-20 repetitions.
Day 2: Upper body strength (Bench Press, Overhead Press):
- For the Bench Press:
- Dumbbell bench press: 3 sets of 8-12 repetitions.
- Incline dumbbell bench press: 3 sets of 8-12 repetitions.
- Parallel dips (Dips): 3 sets to failure (or with added weight if necessary).
- Dumbbell flyes: 2-3 sets of 10-15 repetitions.
- For the Military Press:
- Arnold Press: 3 sets of 8-12 repetitions.
- Lateral raises: 3 sets of 10-15 repetitions.
- Front raises: 2-3 sets of 10-15 repetitions.
- French press with bar or dumbbells: 3 sets of 8-12 repetitions.
Day 3: Lower body + core + forearms and wrists hypertrophy:- Lower Gear:
- Romanian deadlift (RDL): 3 sets of 10-12 repetitions.
- Lunges: 3 sets of 10-12 repetitions per leg.
- Heel raises: 3 sets of 15-20 repetitions.
- Core:
- Abdominal plank: 3 series, hold for 30-60 seconds.
- Abdominal wheel (Ab Wheel): 3 sets of 8-12 repetitions.
- Russian twists: 3 sets of 15-20 repetitions per side.
- Forearms and Wrists:
- Barbell wrist curl: 3 sets of 15-20 repetitions.
- Reverse barbell wrist curl: 3 sets of 15-20 repetitions.
Day 4: Upper body + core + calves and ankles hypertrophy:
- Upper Train:
- Dumbbell row: 3 sets of 10-12 repetitions per arm.
- Pull-ups (or pull-ups): 3 sets to failure (or with assisted weight if necessary).
- Biceps curl with bar or dumbbells: 3 sets of 10-12 repetitions.
- High pulley triceps extensions: 3 sets of 10-12 repetitions.
- Core: (You can repeat exercises from Day 3 or choose other variants such as weighted obliques).
- Calves and Ankles:
- Seated heel raise: 3 sets of 15-20 repetitions.
- Ankle mobility exercises (e.g. ankle circles, dorsiflexion): 2-3 sets of 10-15 repetitions per leg.
Additional Considerations:
- Selection of Exercises: Assistance exercises are only examples. You can adapt them according to your preferences, equipment availability and individual needs.
- Progression in Assistance Exercises: As with the main lifts, it is important to apply a progression also in assistance exercises. You can increase the weight, reps or sets gradually.
- Listen to your Body: It is essential to listen to your body and adjust the volume and intensity of the training according to your recovery capacity. Don’t be afraid to reduce the volume if you feel excessive fatigue or pain.
See also: Powerlifting 2.0 - App Specification | Supplementation