Powerlifting Coaching/Programming

@marcosborne20

This is how I’d run it if I were to do it.

Monday
Squat - 5/3/1 reps, FSL if you want 3x5-8
Bench - 5s week reps
Squat assistance - two exercises, 50 total reps each

Wednesday
DL - 5/3/1 reps, no FSL or 3/5/1
Press - 5/3/1 reps, FSL if you want 3x5-8
Bench assistance - two exercises, probably best focusing on back work like rows/chins, etc

Friday
Bench - 5/3/1 reps, FSL if you want 3x5-8
Squat - 5s week reps
Assistance for weakest lift - two exercises, maybe three if you want to do more upper body pulling

EDIT: or you could run Full Body, Full Boring. That’s every lift three times a week.

1 Like