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8-Week Powerlifting Periodization Plan

This document outlines an 8 week periodization routine that focuses on squats, bench press, and deadlifts. It provides the lifter's starting 1RM for each lift and prescribes a progression of sets and reps over the 8 weeks culminating in testing their new 1RM on week 8. It also includes assistance exercises to be done after the main lifts each day focusing on posterior chain, shoulders, arms, and abs.

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agskor
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153 views2 pages

8-Week Powerlifting Periodization Plan

This document outlines an 8 week periodization routine that focuses on squats, bench press, and deadlifts. It provides the lifter's starting 1RM for each lift and prescribes a progression of sets and reps over the 8 weeks culminating in testing their new 1RM on week 8. It also includes assistance exercises to be done after the main lifts each day focusing on posterior chain, shoulders, arms, and abs.

Uploaded by

agskor
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
  • 8 Week Periodization Routine

8 Week Periodization Routine

Enter 1RM Smallest increment 5


Squat 240
Bench 110
Deadlift 230
Monday Squat Wednesday Bench Friday Deadlift
Week 1 3x10 155 Week 1 3x10 70 Week 1 3x10 150
Pause Squat 5x3 110 Speed bench 5x3 50 Clean Pull 5x3 100
Week 2 3x8 170 Week 2 3x8 75 Week 2 3x8 160
Pause Squat 5x3 120 Speed bench 5x3 55 Clean Pull 5x3 105
Week 3 3x6 180 Week 3 3x6 85 Week 3 3x6 175
Pause Squat 5x3 125 Speed Bench 5x3 60 Clean Pull 5x3 115
Week 4 3x4 190 Week 4 3x4 90 Week 4 3x4 185
Pause Squat 5x3 135 Speed bench 5x3 65 Clean Pull 5x3 130
Week 5 3x3 205 Week 5 3x3 95 Week 5 3x3 195
Pause Squat 5x3 145 Speed bench 5x3 65 Clean Pull 5x3 125
Week 6 3x2 215 Week 6 3x2 100 Week 6 3x2 205
Pause Squat 5x3 150 Speed bench 5x3 70 Clean Pull 5x3 135
Week 7 3x1 230 Week 7 3x1 105 Week 7 3x1 220
Pause Squat 5x3 160 Speed bench 5x3 75 Clean Pull 5x3 145
Week 8 1RM 240 Week 8 1RM 110 Week 8 1RM 230
Pause Squat 5x3 170 Speed bench 5x3 75 Clean Pull 5x3 150
Assistant work for each day:
Romanian DL or SLDL 3x6-8 Standing barbell shoulder Pull-ups (or lat pulldowns)
Calf raises 3x8-10 press 3x6-8 3x6-8 or as many as you can
Lower back of choice 3x8-10 Triceps choice 3x8-10 Row of choice 3x6-8
Abs work 3x8-10 Biceps of choice 3x8-10
* Clean pull is from floor to
shrug on toes
8 Week Periodization Routine
3x6-8 or as many as you can

8 Week Periodization Routine Enter 1RM Smallest increment 5 Squat 240 Bench 110 Deadlift 230 Monday Squat Wednesday Bench Fri
tine as you can

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