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Powerlifter Base
Squat, Bench, Deadlift focused 4-day strength block.
4 days / week · Advanced
Day 1
Squat Focus
Heavy squats
- • Back Squat 5x5
- • Pause Squat 3x3
- • Leg Press 3x8
- • Core 10 min
Day 2
Bench Focus
Pressing strength
- • Bench 5x5
- • Close-Grip Bench 3x6
- • DB Row 4x8
- • Triceps 3x10
Day 3
Deadlift Focus
Pulling strength
- • Deadlift 5x3
- • Deficit DL 3x5
- • Barbell Row 4x6
- • Back Extension 3x10
Day 4
Accessory + OHP
Volume
- • OHP 5x5
- • Front Squat 3x6
- • Pull-Ups 4x6
- • Curl 3x10