12 Week General

Powerlifting Program

Enter One Rep Maxes Below:

Squat:
Bench:
Deadlift:
 Frequently Asked Questions:
Q: On the top sets for squat, bench, and deadlift, there is a percentage with a weight listed, but also an
RPE, which do I follow?
A: On movements with both percentage and RPE, you can choose to follow one or the other. If you’re

m comfortable with RPE, feel free to hit the top set at the prescribed RPE. If you’re more comfortable with
percentages, feel free to use that option. The percentage and RPE should line up with each other pretty
well though, so there’s not really one way that’s better than the other
Q: Do I have to do single leg split squats as my quad accessory?
A: You do not. You can pick any quad accessory, preferably one that doesn’t load the spine. Lunges, Step
Ups, split squats, etc. are all good choices. This same logic can be applied to all accessory movements
across the program

Q: What are some example deadlift variations, in case I choose that option for the first deadlift day durin
the first 4 weeks?
A: Tempo deadlifts, paused deadlifts, Opposite stance are likely to be your preferred options

Q: How long do I rest between sets?

A: A long as you need to be able to complete the next set with a high level of technical proficiency

Q: If an exercise says 3-1-0 tempo, what does that mean?

A: 3 seconds down, 1 second pause, as fast as possible up.

Q: What days of the week should I train?

A: That’s really up to you. Monday/Tuesday/Thursday/Friday is one good option. Week 12 is meet week
or testing week depending on whether you're using the program to prep for a meet or not. That week,
trainiing Monday/Tuesday, then taking the next 3 days off before competing/testing on Saturday is your
best bet
Q: Do I have to pause my bench presses?
A: Yes! Practice like you play on game day

Contact Information for more questions about the program

Brendan Papin
-IG: papin_powerlifts
-Email: [email protected]
Dane Roach
-IG: droachocinco2
-Email: [email protected]
h a weight listed, but also an

one or the other. If you’re

ou’re more comfortable with
ne up with each other pretty

t load the spine. Lunges, Step

o all accessory movements

for the first deadlift day during

preferred options

of technical proficiency

ption. Week 12 is meet week

r a meet or not. That week,
ng/testing on Saturday is your
 1RMs
Squat 0
Bench 0
Deadlift 0

Label Exercise Sets Reps %1RM Load RPE

WEEK 1
Comp
DAY 1 Squat Squat 1 3 80.00% 0 6
Comp
Squat Squat 2 5 75.00% 0
Comp
Bench Bench 3 8 67.50% 0
Single
Leg Split
Squat 3 10
Row 3 12
Planks 3 30sec
Comp
Dead or
DAY 2 Deadlift variation 3 3 70% 0
3-1-0
Tempo
Bench Bench 3 6 60% 0
Lat
Pulldown 3 12
Glute
Bridge 3 10
Paloff
Pres 2 15

Comp
DAY 3 Bench Bench 2 1 82.50% 0 7
Comp
Bench Bench 3 5 75.00% 0
Z Press 2 10
Lateral
Raise 3 12
Inverted
Row 2 15

Pause
DAY 4 Squat Squat 3 5 72.50% 0
Comp
Deadlift Deadlift 1 3 80.00% 0 6
Comp
Deadlift 3 4 75.00% 0
Hammer
Curls 3 10
Tricep
pushdow
n 3 10
Notes
 1RMs
Squat 0
Bench 0
Deadlift 0

Label Exercise Sets Reps %1RM Load RPE

WEEK 2
Comp
DAY 1 Squat Squat 1 3 82.50% 0 6.5
Comp
Squat Squat 3 5 77.50% 0
Comp
Bench Bench 3 8 70.00% 0
Single
Leg
Squat 3 10
Row 3 12
Planks 3 30sec
Comp
Dead or
DAY 2 Deadlift variation 3 3 73% 0
3-1-0
Tempo
Bench Bench 3 6 63% 0
Lat
Pulldown 3 12
Glute
Bridge 3 10
Paloff
Pres 2 15

Comp
DAY 3 Bench Bench 2 1 85.00% 0 7.5
Comp
Bench Bench 3 5 77.50% 0
Z Press 2 10
Lateral
Raise 3 12
Inverted
Row 2 15

Pause
DAY 4 Squat Squat 3 5 75.00% 0
Comp
Deadlift Deadlift 1 3 82.50% 0 6.5
Comp
Deadlift 3 4 77.50% 0
Hammer
Curls 3 10
Tricep
pushdow
n 3 10
Notes
 1RMs
Squat 0
Bench 0
Deadlift 0

Label Exercise Sets Reps %1RM Load RPE

WEEK 3
Comp
DAY 1 Squat Squat 1 3 85% 0 7
Comp
Squat Squat 4 4 80% 0
Comp
Bench Bench 4 7 72.50% 0
Single
Leg
Squat 3 10
Row 3 12
Planks 3 30sec
Comp
Dead or
DAY 2 Deadlift variation 4 3 75% 0
3-1-0
Tempo
Bench Bench 3 5 65% 0
Lat
Pulldown 3 12
Glute
Bridge 3 10
Paloff
Pres 2 15

Comp
DAY 3 Bench Bench 2 1 87.50% 0 8
Comp
Bench Bench 3 5 80.00% 0
Z Press 2 10
Lateral
Raise 3 12
Inverted
Row 2 15

Pause
DAY 4 Squat Squat 4 4 77.50% 0
Comp
Deadlift Deadlift 1 3 85.00% 0 7
Comp
Deadlift 4 3 80.00% 0
Hammer
Curls 3 10
Tricep
pushdow
n 3 10
Notes
 1RMs
Squat 0
Bench 0
Deadlift 0

Label Exercise Sets Reps %1RM Load RPE

WEEK 4
Comp
DAY 1 Squat Squat 1 3 88% 0 8
Comp
Squat Squat 5 3 82.50% 0
Comp
Bench Bench 5 6 75% 0
Single
Leg
Squat 3 10
Row 3 12
Planks 3 30sec
Comp
Dead or
DAY 2 Deadlift variation 5 2 77.50% 0
3-1-0
Tempo
Bench Bench 3 5 67.50% 0
Lat
Pulldown 3 12
Glute
Bridge 3 10
Paloff
Pres 2 15

Comp
DAY 3 Bench Bench 1 1 90% 0 8.5
Comp
Bench Bench 4 4 82.50% 0
Z Press 2 10
Lateral
Raise 3 12
Inverted
Row 2 15

Pause
DAY 4 Squat Squat 5 3 80% 0
Comp
Deadlift Deadlift 1 3 87.50% 0 7.5
Comp
Deadlift 4 3 82.50% 0
Hammer
Curls 3 10
Tricep
pushdow
n 3 10
Notes
 1RMs
Squat 0
Bench 0
Deadlift 0

Label Exercise Sets Reps %1RM Load RPE

WEEK 5
Comp
DAY 1 Squat Squat 1 2 82.50% 0 6
Comp
Squat Squat 3 4 80% 0
Comp
Bench Bench 5 5 77.50% 0
Single
Leg
Squat 3 10
Row 3 12
Planks 3 30sec
Comp
DAY 2 Deadlift Deadlift 3 4 72.50% 0
3-1-0
Tempo
Bench Bench 4 4 70% 0
Lat
Pulldown 3 12
Glute
Bridge 3 10
Paloff
Pres 2 15

Comp
DAY 3 Bench Bench 1 1 92.50% 0 9
Comp
Bench Bench 4 2 82.50% 0
Z Press 2 10
Lateral
Raise 3 12
Inverted
Row 2 15

Tempo
Squat (3-
DAY 4 Squat 0-0) 3 5 75% 0
Comp
Deadlift Deadlift 1 2 82.50% 0 6
Comp
Deadlift 3 3 80% 0
Hammer
Curls 3 10
Tricep
pushdow
n 3 10
Notes
 1RMs
Squat 0
Bench 0
Deadlift 0

Label Exercise Sets Reps %1RM Load RPE

WEEK 6
Comp
DAY 1 Squat Squat 1 2 85% 0 6.5
Comp
Squat Squat 4 4 82.50% 0
Comp
Bench Bench 6 4 80% 0
Single
Leg
Squat 3 10
Row 3 12
Planks 3 30sec
Comp
DAY 2 Deadlift Deadlift 4 3 75% 0
3-1-0
Tempo
Bench Bench 4 4 72.50% 0
Lat
Pulldown 3 12
Glute
Bridge 3 10
Paloff
Pres 2 15

Comp
DAY 3 Bench Bench 2 1 86% 0 7.5
Comp
Bench Bench 3 5 80% 0
Z Press 2 10
Lateral
Raise 3 12
Inverted
Row 2 15

Tempo
Squat (3-
DAY 4 Squat 0-0) 4 4 77.50% 0
Comp
Deadlift Deadlift 1 2 85% 0 6.5
Comp
Deadlift 3 3 82.50% 0
Hammer
Curls 3 10
Tricep
pushdow
n 3 10
Notes
 1RMs
Squat 0
Bench 0
Deadlift 0

Label Exercise Sets Reps %1RM Load RPE

WEEK 7
Comp
DAY 1 Squat Squat 1 2 87.50% 0 7
Comp
Squat Squat 4 3 85% 0
Comp
Bench Bench 5 6 72.50% 0
Single
Leg
Squat 3 10
Row 3 12
Planks 3 30sec
Comp
DAY 2 Deadlift Deadlift 5 2 77.50% 0
3-1-0
Tempo
Bench Bench 5 3 75% 0
Lat
Pulldown 3 12
Glute
Bridge 3 10
Paloff
Pres 2 15

Comp
DAY 3 Bench Bench 2 1 88.50% 0 8
Comp
Bench Bench 4 4 82.50% 0
Z Press 2 10
Lateral
Raise 3 12
Inverted
Row 2 15

Tempo
Squat (3-
DAY 4 Squat 0-0) 5 3 80% 0
Comp
Deadlift Deadlift 1 2 87.50% 0 7
Comp
Deadlift 3 3 85% 0
Hammer
Curls 3 10
Tricep
pushdow
n 3 10
Notes
 1RMs
Squat 0
Bench 0
Deadlift 0

Label Exercise Sets Reps %1RM Load RPE

WEEK 8
Comp
DAY 1 Squat Squat 1 2 90% 0 8
Comp
Squat Squat 5 3 85% 0
Comp
Bench Bench 4 6 77.50% 0
Single
Leg
Squat 3 10
Row 3 12
Planks 3 30sec
Comp
DAY 2 Deadlift Deadlift 10 1 80% 0
3-1-0
Tempo
Bench Bench 5 3 77.50% 0
Lat
Pulldown 3 12
Glute
Bridge 3 10
Paloff
Pres 2 15

Comp
DAY 3 Bench Bench 1 1 91% 0 8.5
Comp
Bench Bench 3 4 85% 0
Z Press 2 10
Lateral
Raise 3 12
Inverted
Row 2 15

Tempo
Squat (3-
DAY 4 Squat 0-0) 6 2 82.50% 0
Comp
Deadlift Deadlift 1 2 90% 0 8
Comp
Deadlift 4 2 87.50% 0
Hammer
Curls 3 10
Tricep
pushdow
n 3 10
Notes
 1RMs
Squat 0
Bench 0
Deadlift 0

Label Exercise Sets Reps %1RM Load RPE

WEEK 9
Comp
DAY 1 Squat Squat 1 1 87.50% 0 6
Comp
Squat Squat 3 4 85% 0
Comp
bench Bench 6 4 80% 0
Single
Leg
Squat 3 10
Row 3 12
Planks 3 30sec
Comp
DAY 2 Deadlift Deadlift 10 1 82.50% 0
3 Ct
Pause
Bench Bench 1 1 80% 0 6
3 Ct
Pause
Bench Bench 4 3 75% 0
Lat
Pulldown 3 12
Glute
Bridge 3 10
Paloff
Press 2 15
Comp
DAY 3 Bench Bench 2 1 86% 0 7.5
Comp
Bench Bench 4 4 82.50% 0
Z Press 2 10
Lateral
Raise 3 12
Inverted
Row 2 15

Comp
DAY 4 Squat Squat 3 6 77.50% 0
Comp
Deadlift Deadlift 1 1 87.50% 0 6.5
Comp
Deadlift 3 3 85% 0
Hammer
Curls 3 10
Tricep
pushdow
n 3 10
Notes
 1RMs
Squat 0
Bench 0
Deadlift 0

Label Exercise Sets Reps %1RM Load RPE

WEEK 10
Comp
DAY 1 Squat Squat 1 1 90% 0 7
Comp
Squat Squat 4 3 85% 0
Comp
bench Bench 6 3 82.50% 0
Single
Leg
Squat 3 10
Row 3 12
Planks 3 30sec
Comp
DAY 2 Deadlift Deadlift 8 1 85% 0
3 Ct
Pause
Bench Bench 1 1 82.50% 0 7
3 Ct
Pause
Bench Bench 4 3 77.50% 0
Lat
Pulldown 3 12
Glute
Bridge 3 10
Paloff
Press 2 15
Comp
DAY 3 Bench Bench 2 1 90% 0 8
Comp
Bench Bench 4 3 85% 0
Z Press 2 10
Lateral
Raise 3 12
Inverted
Row 2 15

Comp
DAY 4 Squat Squat 3 5 80% 0
Comp
Deadlift Deadlift 1 1 90% 0 7.5
Comp
Deadlift 3 2 87.50% 0
Hammer
Curls 3 10
Tricep
pushdow
n 3 10
Notes
 1RMs
Squat 0
Bench 0
Deadlift 0

Label Exercise Sets Reps %1RM Load RPE

WEEK 11
Comp
DAY 1 Squat Squat 1 1 92.50% 0 8/8.5
Comp
Squat Squat 4 2 85% 0
Comp
bench Bench 6 2 85% 0
Single
Leg
Squat 3 10
Row 3 12
Planks 2 30sec
Comp
DAY 2 Deadlift Deadlift 6 1 87.50% 0
3 Ct
Pause
Bench Bench 1 1 85% 0 7.5
3 Ct
Pause
Bench Bench 4 2 80% 0
Lat
Pulldown 3 12
Glute
Bridge 3 10
Paloff
Press 2 15
Comp
DAY 3 Bench Bench 1 1 95% 0 8.5
Comp
Bench Bench 4 2 87.50% 0
Z Press 2 10
Lateral
Raise 3 12
Inverted
Row 2 15

Comp
DAY 4 Squat Squat 3 4 82.50% 0
Comp
Deadlift Deadlift 1 1 92.50% 0 8/8.5
Comp
Deadlift 3 1 87.50% 0
Hammer
Curls 3 10
Tricep
pushdow
n 3 10
Notes
 1RMs
Squat 0
Bench 0
Deadlift 0

Label Exercise Sets Reps %1RM Load RPE

WEEK 12
Comp
DAY 1 Squat Squat 1 1 87.50% 0 7.5
Comp
Squat Squat 3 3 80% 0
Comp
Bench Bench 1 1 90% 0
Comp
Bench Bench 4 2 82.50% 0

Comp
DAY 2 Deadlift Deadlift 3 1 82.50% 0
Comp
Bench Bench 4 2 80% 0

DAY 3

Meet day
Saturday or
test maxes
on
Saturday if
not
DAY 4 competing
Notes