25 DAYS OF POWERLIFTING WORKOUTS
The Workouts are written as follows:
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Exercise - Weight x Reps x Sets
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Warm up and stretch for at least 5 minutes
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Week One
Thursday, February 1st
Day 1 – Auxiliary Bench Day
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Warm up with Bar x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3)
33% x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3)
45% x 6 (Grip 1 x 2, Grip 2 x 2, Grip 3 x2)
55% x 2 (Grip 1)
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Then:
55% x 3 x 12 (Alternating Grips)
Grip 1 sets 1, 4, 7, 10
Grip 2 sets 2, 5, 8, 11
Grip 3 sets 3, 6, 9, 12
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Then:
67% x 1 (Favorite Grip)
77% x 1
84% x 1
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Then:
6” Decline Dumbbell Press
13.5% x 10 (using your 1RM Barbell Bench i.e., 405 x 13.5% = 55, use 55lb. dumbbells)
18.5% x 8
22.5% x 6
26% x 5
29.5% x 5
33% x 5
Friday, February 2nd
Day 2: - Primary Deadlift Day/Auxiliary Squat Day
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High Bar Olympic Squat Stance
Warm up with Bar x 8 x 4
30% x 8
43.5% x 8
54% x 8
63% x 8
72.5% x 3
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Then:
Deadlift Speed Work
70% x 1 x 12 (Last 3 Reps wear your Belt)
80% x 1
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Then:
Zercher Squats
32% of 1 RM Deadlift 5 x 5
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Saturday, February 3rd
Day 3 - Off
Sunday, February 4th
Day 4 – Primary Bench Day:
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Bench Press (Favorite Grip)
Bar x 8
33% x 8
46% x 5
58% x 5
67.5% x 3-5
77.5% x 3
86.5% x 5
87.5% x 5
92.5% x 1
95% x 1
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Then:
Close Grip Bench Press
66.6% x 7 x 2
Monday, February 5th
Day 5 - Main Squat Day:
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Speed Work:
Bar x 8 x 4
35% x 8
43% x 5
50% x 2 x 12 (last 3 sets wear your belt)
60% x 1
67.5% x 1
75% x 8
62.5% x 5 (2 sec hold in bottom) with belt
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Tuesday, February 6th
Day 6 - Off
Wednesday, February 7th
Day 7 - Off
Week Two
Thursday, February 8th
Day 1 – Auxiliary Bench Day
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Speed Work
Warm up with Bar x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3)
33% x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3)
45% x 6 (Grip 1 x 2, Grip 2 x 2, Grip 3 x2)
55% x 2 (Grip 1)
​
Then:
55% x 3 x 12 (Alternating Grips)
Grip 1 sets 1, 4, 7, 10
Grip 2 sets 2, 5, 8, 11
Grip 3 sets 3, 6, 9, 12
Then:
67% x 1 (Favorite Grip)
77% x 1
86% x 1
Then:
6” Decline Dumbbell Press
13.5% x 10 (using your 1RM Barbell Bench i.e., 405 x 13.5% = 55, use 55lb. dumbbells)
18.5% x 8
22.5% x 6
26% x 5
29.5% x 5
33% x 5
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Friday, February 9th
Day 2 – Primary Deadlift Day/Auxiliary Squat Day
​
High Bar Olympic Squat Stance
Warm up with Bar x 8 x 4
30% x 8
43.5% x 8
54% x 8
63% x 8
72.5% x 3
​
Then:
Deadlift Speed Work
70% x 1 x 12 (Last 3 Reps wear your Belt)
80% x 1
90 x 3
​
Then:
Zercher Squats (32% of 1 RM Deadlift) 5 x 5
Saturday, February 10th
Day 3 - Off
Sunday, February 11th
Day 4 - Primary Bench Day
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Bench Press (Favorite Grip)
Warm up with Bar x 8
33% x 8
46% x 5
58% x 5
67.5% x 3 -5
77.5% x 3
86.5% x 5
87.5% x 5
92.5% x 1
95%-97% x 1
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Then:
Close Grip Bench Press
66.6% x 7 x 2
Monday, February 12th
Day 5 - Primary Squat Day
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Speed Work:
Bar x 8 x 4
35% x 8
43% x 5
50% x 2 x 12 (last 3 sets wear your belt)
Keep belt on for Work sets
62.5% x 1
72.5% x 1
82.5% x 1
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Pause Squats
62.5% x 6 w/belt (Start 2 sec. count when you are below parallel)
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Tuesday, February 13th
Day 6 - Off
Wednesday, February 14th
Day 7 - Off
Week Three
Thursday, February 15th
Day 1 – Auxiliary Bench Day
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Speed Work
Warm up with Bar x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3)
33% x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3)
45% x 6 (Grip 1 x 2, Grip 2 x 2, Grip 3 x 2)
55% x 2 (Grip 1)
Then:
57.5% x 3 x 12 (Alternating Grips)
Grip 1 sets 1, 4, 7, 10
Grip 2 sets 2, 5, 8, 11
Grip 3 sets 3, 6, 9, 12
​
Then:
67% x 1
77% x 1
88% x 1
Then:
Flat Dumbbell Press
13.5% x 10 (using your 1RM Barbell Bench i.e., 405 x 13.5% = 55, use 55lb. dumbbells)
18.5% x 8
22.5% x 6
26% x 5
29.5% x 5
33% x 5
​
Friday, February 16th
Day 2 – Primary Deadlift Day/Auxiliary Squat Day
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High Bar Olympic Squat Stance
Warm up with Bar x 8 x 4
30% x 8
43.5% x 8
54% x 8
63% x 8
72.5% x 3
Then:
Deadlift Speed Work
70% x 1 x 12 (Last 3 Reps wear your Belt)
80% x 1
Then:
Deficit Deadlifts – Using 35lb Plates using opposite stance of your Deadlift Stance
30% x 8
37.5% x 8
45% x 8
52.5% x8
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Saturday, February 17th
Day 3 - Off
Sunday, February 18th
Day 4 – Primary Bench Day
Bench Press (Favorite Grip)
Warm up with Bar x 8
33% x 8
46% x 5
58% x 5
67.5% x 3 -5
77.5% x 3
86.5% x 5
87.5% x 5
92.5% x 1
95%-100% x 1
Then:
Close Grip Bench Press
55% x 5 x 3 (After receiving the press commend; press and hold 1” off the chest, holding for a count of 2, then press to lock out, repeat)
Monday, February 19th
Day 5 – Primary Squat Day
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Speed Work:
Bar x 8 x 4
35% x 8
43% x 5
50% x 2 x 12 (last 3 sets wear your belt)
Keep belt on for Work sets
60% x 1
70% x 1
80% x 5
65% x 5 Pause Squats w/belt (2 sec. count)
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Tuesday, February 20th
Day 6 - Off
Wednesday, February 21st
Day 7 - Off
Week Four
Thursday, February 22nd
Day 1 – Auxiliary Bench Day
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Speed Work
Warm up with Bar x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3)
33% x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3)
45% x 6 (Grip 1 x 2, Grip 2 x 2, Grip 3 x2)
55% x 2 (Grip 1)
​
Then:
57.5% x 3 x 12 (Alternating Grips)
Grip 1 sets 1, 4, 7, 10
Grip 2 sets 2, 5, 8, 11
Grip 3 sets 3, 6, 9, 12
​
Then:
67% x 1 (Favorite Grip)
77% x 1
84% x 1
90% x 1
​
Then:
Flat Dumbbell Press
13.5% x 10 (using your 1RM Barbell Bench i.e., 405 x 13.5% = 55, use 55lb. dumbbells)
18.5% x 8
22.5% x 6
26% x 5
29.5% x 5
33% x 5
​
Friday, February 23rd
Day 2 – Primary Deadlift Day/Auxiliary Squat Day
​
High Bar Olympic Squat Stance
Warm up with Bar x 8 x 4
30% x 8
43.5% x 8
54% x 8
63% x 8
72.5% x 3
​
Then:
Deadlift Speed Work
70% x 1 x 12 (Last 3 Reps wear your Belt)
80% x 1
90% x 1
95% x 1 – 2
​
Then:
Deficit Deadlifts – Using 35lb Plates using opposite stance of your Deadlift Stance
30% x 8
37.5% x 8
45% x 8
52.5% x8
Saturday, February 24th
Day 3 - Off
Sunday, February 25th
Day 4 – Primary Bench Day
​
Bench Press (Favorite Grip)
Warm up with Bar x 8
33% x 8
46% x 5
58% x 5
67.5% x 3 -5
77.5% x 3
87.5% x 3
90% x 3
91% x 3
95% x 1
99%-100% x 1
​
Then:
Close Grip Bench Press
55% x 5 x 3 (After receiving the press commend; press and hold 1” off the chest, holding for a count of 2, then press to lock out, repeat)
Monday, February 26th
Day 5 – Primary Squat Day
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Speed Work:
Bar x 8 x 4
35% x 8
43% x 5
50% x 2 x 12 (last 3 sets wear your belt)
Keep belt on for Work sets
62.5% x 1
75% x 1
87.5% x 1
65% x 6 Pause Squat (2 sec. pause)
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Bonus Day
Complimentary Accessory Bench Exercises
Complimentary Accessory Deadlift Exercises
Complimentary Accessory Squat Exercises