Example of a 5-week powerlifting cycle

Alright, I do not like to do this but I do it anyway because many people ask. There are some things you should remeber though before you read further.

Cookie-cutter programs are useless because everybody is different (different CNS adaptation, different leverages, different strength and weaknesses, different history or injuries, etc.)

I strongly believe everybody should be coached individually. Nothing, I repeat NOTHING, beats a personal coach who can watch your videos, correct your form, analyze your CNS adaptation, select exercises for YOUR weak points, etc.


Below is an EXAMPLE of a 5-week powerlifting cycle which MIGHT help you if:


- you have minimum 5 years of lifting under your belt
- your form is down on all three lifts
- you are reasonable strong
- you can afford to spend 2-3 hours in the gym per session
- you tolerate large volume well
- you expect big improvement
- you can leave your ego at the door and are willing to do the homework for each day
- you have long legs and arms, short torso
- you have strong back and weak legs
- you tend to good morning your squat sometimes
- your deadlift weakest point is off the floor

Well, if most of the above is you, then the following cycle should give you some pretty solid improvement both is strength and mass:



Week 1
Day 1
SQUAT: 2 sets of 3 @ 70%, 6 sets of 2 @ 80%
BENCH PRESS: 2 sets of 3 @ 70%, 5 sets of 3 @ 80%
FRONT SQUAT: 4 sets of 5 heavy (but not to max)
dumbbell flys: 3 sets of 10
hypers: 3 sets of 10

Day 2
2" DEFICIT DEADLIFT: 1 sets of 3 @ 60%, 4 sets of 3 @ 70%
BENCH PRESS: 5 sets of 2 @ 80%
4" BLOCK PULLS: 4 sets of 4 @ 90%
dips: 4 sets of 6 heavy
dumbbell bulgarian split squat: 4 sets of 6
side plank: 5 sets of 1 min

Day 3
BENCH PRESS: 2 sets of 3 @ 70%, 5 sets of 3 @ 80%
SQUAT: 2 sets of 3 @ 70%, 5 sets of 3 @ 80%
CGBP: 4 sets of 6 heavy (but not to max)
dumbbell rows: 3 sets of 8
ab wheel: 6 sets 10



Week 2
Day1
SQUAT: 2 sets of 3 @ 70%, 6 sets of 3 @ 80%
BENCH PRESS: 2 sets of 3 @ 70%, 6 sets of 3 @ 80%
SQUAT: 5 sets of 3 @ 75%
dumbbell flys: 3 sets of 10
GM: 4 sets of 6

Day 2
PAUSED DEADLIFT: 2 sets of 3 @ 60%, 5 sets of 3 @ 70%
incline dumbbell press: 4 sets of 6 heavy
DEADLIFT: 5 sets of 3 @ 80%
dips: 4 sets of 6 heavy
Russian twists: 6 sets of 10

Day 3:
SQUAT: 2 sets of 3 @ 70%, 5 sets of 3 @ 80%
BENCH PRESS: 1 set of 5 @ 70%, 2 sets of 4 @ 75%, 2 sets of 3 @ 80%, 3 sets of 2 @ 85%, 2 sets of 3 @ 80%, 2 sets of 4 @ 75%, 1 set of 5 @ 70%, 1 set of 7 @ 65%
bent over rows: 3 sets of 6
GM: 4 sets of 6
ab wheel: 6 sets of 10



Week 3
Day 1
SQUAT: 2 sets of 3 @ 70%, 7 sets of 3 @ 80%
BENCH PRESS: 5 sets of 6 @ 65%
dumbbell flys: 3 sets of 10
hypers: 3 sets of 10

Day 2
DEADLIFT: 2 sets of 3 @ 70%, 6 sets of 3 @ 80%
BENCH PRESS: 5 sets of 3 @ 80%
dips: 4 sets of 6 heavy
GM: 4 sets of 6

Day 3
BENCH PRESS: 2 sets of 3 @ 70%, 7 sets of 3 @ 80%
SQUAT: 6 sets of 6 @ 65%
dumbbell bulgarian split squat: 3 sets of 8
hanging leg raises: 6 sets of 10



Week 4
Day 1
SQUAT: 1 set of 3 @ 70%, 1 set of 2 @ 80%, 2 sets of 2 @ 85%, 3 sets of 2 @ 90%
BENCH PRESS: 2 sets of 3 @ 70%, 5 sets of 3 @ 80%
dumbbell flys: 3 sets of 10
hypers: 3 sets of 10

Day 2
DEADLIFT: 1 set of 3 @ 70%, 1 set of 2 @ 80%, 2 sets of 2 @ 85%, 2 sets of 2 @ 90%
BENCH PRESS: 2 sets of 3 @ 70%, 6 sets of 2 @ 80%
triceps pushdowns: 6 sets of 10
ab wheel: 6 sets of 10

Day 3
BENCH PRESS: 1 set of 3 @ 70%, 1 set of 2 @ 80%, 2 sets of 2 @ 85%, 4 sets of 2 @ 90%, 2 sets of 2 @ 85%
SQUAT: 2 sets of 3 @ 70%, 5 sets of 3 @ 80%
GM: 4 sets of 6
pull-ups: 3 sets of 8



Week 4
Day 1
SQUAT: 2 sets of 3 @ 70%, 4 sets of 3 @ 80%
BENCH PRESS: 2 sets of 3 @ 70%, 4 sets of 3 @ 80%

Day 2
SQUAT: 2 sets of 2 @ 60%
BENCH PRESS: 2 sets of 2 @ 60%
DEADLIFT: 2 sets of 2 @ 60%

Day 3 (weekend)
SQUAT: test 1RM or a very heavy double
BENCH PRESS: test 1RM or a very heavy double
DEADLIFT: test 1RM or a very heavy double




Good luck!