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Powerlifting Program

Program for a natty 18 y/o

erok1999
erok1999 g Erik Bentley
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted

General Guidelines

  • Use 75%-85% of 1RM for working sets)
  • Test 1RM every 4-6 weeks
  • Deload after max effort weeks and work on speed and technique on compounds

 

Erik’s Current Maxes (1/21/17)

  • Bench Press (205)
  • Squat (285)
  • Deadlift (385)

 

Weekly Split

  • Monday: Heavy Bench Press (Pause + chest accessories + shoulder accessories)
  • Tuesday: Heavy Deadlift Deadlift (+ light squat triples + posterior chain + core accessories)
  • Wednesday: Bodybuilding “Fluff and Buff” Day (biceps + hypertrophy work)
  • Thursday: Off (deep stretching before bed)
  • Friday: Volume Bench Press (Increased reps + chest accessories + tricep accessories)
  • Saturday: Heavy Squat (+ light deadlift triples + leg accessories)
  • Sunday: Off  (deep stretching before bed)

 

Monday: Heavy Bench Press

  • Bench Press (3x1-5 not including warm ups)
  • Flat/Incline Dumbbell Bench Press (4x4-8)
  • Cable Crossovers (3x12)
  • Standing Overhead Press (6, 5, 3, 3/1) or Seated Dumbbell Shoulder Press (3x4-8)
  • Lateral Raises (3x15)

 

Tuesday: Heavy Deadlift

  • Deadlift (3x1-5 not including warm ups)
  • Squat (3x3; work on speed and technique)
  • Rack Pulls (3x3) or Snatch Grip Deadlifts (3x5)
  • Bent Over Rows or Weighted/Grenade Pull Ups (3x5-10)
  • Straight Arm Pushdowns w/ Resistance Band (1xAMRAP)

 

Wednesday: Fluff and Buff (BODYBUILDING)

  • Bent Over W Raise (3x15; rotator cuff exercise)
  • Bent Over Rear Delt Raise (3x15)
  • Overhead Tricep Extensions (Cluster Set or 3x10-15)
  • Rope Curls (Cluster Set; 3 reps back and forth for 10 minutes)
  • EZ Bar Curls (Drop Set)
  • Chin Up Isometric Hold (40 on, 20 off, 30 on, 30 off, 25 on)

 

Wednesday: Alternative Bodybuilding Routine

  • Bent Over W Raise (3x15)
  • Bent Over Rear Delt Raise (3x15)
  • Overhead Tricep Extensions (Cluster Set; 3 reps back and forth for 10 minutes)
  • EZ Bar Curls (3x10)
  • Spider Curls (3x8-12)
  • Incline Curls (3x15)

 

Thursday: OFF

  • Cardio, stretch

 

Friday: Volume Bench Press/Hypertrophy Work

  • Close Grip Bench Press (7, 6, 4, 1-3)
  • Neutral Grip Dumbbell Bench Press
  • Cluster Set Incline Bench Press or 8, 6, 4
  • Drop Set Weighted Dips (5, 8, 12, AMRAP)
  • Tate Press (3x10)

 

Saturday: Heavy Squat

  • Squat (5x1-5 not including warm ups)
  • Front Squat (5x1-5)
  • Deadlift (3x3)
  • Front Rack Walking Lunges or Good Mornings (3x10 each direction or 3x12)

 

Sunday: Off

  • Rest + Cardio (optional)

-----

It looks pretty solid to me. I am not overlooking anything that would help all my lifts (I don't think so at least) and I have seemed to make progress and improved my technique on my lifts, but if you guys had to make any edits, what would those be?



Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: erok1999

General Guidelines

  • Use 75%-85% of 1RM for working sets)
  • Test 1RM every 4-6 weeks
  • Deload after max effort weeks and work on speed and technique on compounds

 

Erik’s Current Maxes (1/21/17)

  • Bench Press (205)
  • Squat (285)
  • Deadlift (385)

 

Weekly Split

  • Monday: Heavy Bench Press (Pause + chest accessories + shoulder accessories)
  • Tuesday: Heavy Deadlift Deadlift (+ light squat triples + posterior chain + core accessories)
  • Wednesday: Bodybuilding “Fluff and Buff” Day (biceps + hypertrophy work)
  • Thursday: Off (deep stretching before bed)
  • Friday: Volume Bench Press (Increased reps + chest accessories + tricep accessories)
  • Saturday: Heavy Squat (+ light deadlift triples + leg accessories)
  • Sunday: Off  (deep stretching before bed)

 

Monday: Heavy Bench Press

  • Bench Press (3x1-5 not including warm ups)
  • Flat/Incline Dumbbell Bench Press (4x4-8)
  • Cable Crossovers (3x12)
  • Standing Overhead Press (6, 5, 3, 3/1) or Seated Dumbbell Shoulder Press (3x4-8)
  • Lateral Raises (3x15)

 

Tuesday: Heavy Deadlift

  • Deadlift (3x1-5 not including warm ups)
  • Squat (3x3; work on speed and technique)
  • Rack Pulls (3x3) or Snatch Grip Deadlifts (3x5)
  • Bent Over Rows or Weighted/Grenade Pull Ups (3x5-10)
  • Straight Arm Pushdowns w/ Resistance Band (1xAMRAP)

 

Wednesday: Fluff and Buff (BODYBUILDING)

  • Bent Over W Raise (3x15; rotator cuff exercise)
  • Bent Over Rear Delt Raise (3x15)
  • Overhead Tricep Extensions (Cluster Set or 3x10-15)
  • Rope Curls (Cluster Set; 3 reps back and forth for 10 minutes)
  • EZ Bar Curls (Drop Set)
  • Chin Up Isometric Hold (40 on, 20 off, 30 on, 30 off, 25 on)

 

Wednesday: Alternative Bodybuilding Routine

  • Bent Over W Raise (3x15)
  • Bent Over Rear Delt Raise (3x15)
  • Overhead Tricep Extensions (Cluster Set; 3 reps back and forth for 10 minutes)
  • EZ Bar Curls (3x10)
  • Spider Curls (3x8-12)
  • Incline Curls (3x15)

 

Thursday: OFF

  • Cardio, stretch

 

Friday: Volume Bench Press/Hypertrophy Work

  • Close Grip Bench Press (7, 6, 4, 1-3)
  • Neutral Grip Dumbbell Bench Press
  • Cluster Set Incline Bench Press or 8, 6, 4
  • Drop Set Weighted Dips (5, 8, 12, AMRAP)
  • Tate Press (3x10)

 

Saturday: Heavy Squat

  • Squat (5x1-5 not including warm ups)
  • Front Squat (5x1-5)
  • Deadlift (3x3)
  • Front Rack Walking Lunges or Good Mornings (3x10 each direction or 3x12)

 

Sunday: Off

  • Rest + Cardio (optional)

-----

It looks pretty solid to me. I am not overlooking anything that would help all my lifts (I don't think so at least) and I have seemed to make progress and improved my technique on my lifts, but if you guys had to make any edits, what would those be?



Looks like you have put a lot of thought into this routine man. Looks good.

 

The only things I noticed were...

 

You only train back and biceps once. Everything else is trained twice a week - is that just because your back and biceps are strong points?

 

Also, have you thought about trying some box squats, or paused bench, or deficit deadlifts, or anything like that sporadically? I guess they might be handy if you find that your deadlift is struggling off the floor, or you're having a hard time coming out of the hole on squats, things like that. So they're not necessary, but can be helpful.

 

Just some things to think about if you need them - otherwise like I say, looks like you have done your homework for setting things up! :-)

Need 1 on 1 coaching? Send me a direct message to learn more!
jorgeegroj
jorgeegroj g Jorge Villarreal
106 Post(s)
106 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted

Hey man, these look great, I've actually been looking for a better powerlifting routine. I'll look it over more carefully and let you know if I find anything.

Try more variations like box squat, deficit dl, close grip, etc to try to aid your weak points in your lifts. Of course you first have to identify your weak points which can take time. Maybe ask a spotter/friend/fellow gym-goer to take video of your sets and look them over to find them. It's not quite easy to figure out your weak points while you have 200+ lbs on top of you haha


thanks for the routine and I'll post it back once I edit it

Frat bro turned barbell boss. Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
erok1999
erok1999 g Erik Bentley
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted
Posted By: Scott_Herman

Looks like you have put a lot of thought into this routine man. Looks good.

 

The only things I noticed were...

 

You only train back and biceps once. Everything else is trained twice a week - is that just because your back and biceps are strong points?

 

Also, have you thought about trying some box squats, or paused bench, or deficit deadlifts, or anything like that sporadically? I guess they might be handy if you find that your deadlift is struggling off the floor, or you're having a hard time coming out of the hole on squats, things like that. So they're not necessary, but can be helpful.

 

Just some things to think about if you need them - otherwise like I say, looks like you have done your homework for setting things up! :-)

Thanks Scott and yes I have put a lot of thought into it. My back is my strongest muscle and my biceps are also one of my best features (I'd like to think so anyway lol) aesthetically. I was thinking of warming up on the Close Grip Bench Press day (Fri) with some light dumbbell rows, since warming up the antagonist in the same range of motion sounds like a good idea to me.

 

I kind of hit biceps indirectly twice, though. On the deadlift day I do pull ups (I am gonna do them from a grenade handle when the pair I ordered ships) and single arm farmer's carries to really burn out my forearms and biceps (plus my entire body and soul haha). I still hit biceps really hard on wednesday just to keep them looking good (I have short insertions so my peak is pretty good but they don't look as full as I want them to). Biceps don't really do much during the tested compounds, so I hit them really hard like I said not just for the aesthetic purposes but also to keep those tendons strong so I don't tear it during a deadlift, since that is an experience I do NOT want to go through.

 

And yes I do some variations of the main lifts. Sometimes I will do deficit deadlifts or if I am really trying to destroy my traps and upper back I will do snatch grip deadlifts (I only do this one after my regular deadlifts). For bench press, when I go to heavy rep ranges, I will pause it, but when I am doing sets of 5 or more than that, I don't usually pause. As for squat, I don't do too many variations other than front squats or pause squats, but I have thought of adding Bulgarian Split Squats as an accessory for my quads. Typically what I do for my quads (it has helped for hypertrophy reasons as well) are front squats and front racked walking barbell lunges. I really feel both of these the next day, especially if I do a bit more reps on them.

 

Also I purposely left out hitting traps directly because I have been blessed genetically with traps. I don't want them to get too big and I hit them really hard during deadlifts and they get smashed to shit during snatch grip deadlifts and farmer's carries.

 

Thanks for the responses guys! I truly appreciate it.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: erok1999

Thanks Scott and yes I have put a lot of thought into it. My back is my strongest muscle and my biceps are also one of my best features (I'd like to think so anyway lol) aesthetically. I was thinking of warming up on the Close Grip Bench Press day (Fri) with some light dumbbell rows, since warming up the antagonist in the same range of motion sounds like a good idea to me.

 

I kind of hit biceps indirectly twice, though. On the deadlift day I do pull ups (I am gonna do them from a grenade handle when the pair I ordered ships) and single arm farmer's carries to really burn out my forearms and biceps (plus my entire body and soul haha). I still hit biceps really hard on wednesday just to keep them looking good (I have short insertions so my peak is pretty good but they don't look as full as I want them to). Biceps don't really do much during the tested compounds, so I hit them really hard like I said not just for the aesthetic purposes but also to keep those tendons strong so I don't tear it during a deadlift, since that is an experience I do NOT want to go through.

 

And yes I do some variations of the main lifts. Sometimes I will do deficit deadlifts or if I am really trying to destroy my traps and upper back I will do snatch grip deadlifts (I only do this one after my regular deadlifts). For bench press, when I go to heavy rep ranges, I will pause it, but when I am doing sets of 5 or more than that, I don't usually pause. As for squat, I don't do too many variations other than front squats or pause squats, but I have thought of adding Bulgarian Split Squats as an accessory for my quads. Typically what I do for my quads (it has helped for hypertrophy reasons as well) are front squats and front racked walking barbell lunges. I really feel both of these the next day, especially if I do a bit more reps on them.

 

Also I purposely left out hitting traps directly because I have been blessed genetically with traps. I don't want them to get too big and I hit them really hard during deadlifts and they get smashed to shit during snatch grip deadlifts and farmer's carries.

 

Thanks for the responses guys! I truly appreciate it.

All good then @erok1999! I can tell that you have done your research :-)

 

Keep training hard bro and let us know what kind of results you see with your program!!

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
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