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Powerlifting Training Plan July To November

This powerlifting training plan outlines a 6-day weekly schedule for a 21-year-old athlete aiming to increase their bench press, deadlift, and squat by November. The plan is divided into three phases: volume, intensity, and peaking, with specific weekly breakdowns for each lift and accessory work. Key recommendations include progressive overload, proper warm-ups, adequate sleep, and a calorie surplus to support training goals.

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3 views3 pages

Powerlifting Training Plan July To November

This powerlifting training plan outlines a 6-day weekly schedule for a 21-year-old athlete aiming to increase their bench press, deadlift, and squat by November. The plan is divided into three phases: volume, intensity, and peaking, with specific weekly breakdowns for each lift and accessory work. Key recommendations include progressive overload, proper warm-ups, adequate sleep, and a calorie surplus to support training goals.

Uploaded by

aritramdutta21
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Powerlifting Training Plan (July to November)

Powerlifting Training Plan (July to November)

Athlete Profile:

- Age: 21

- Height: 166 cm

- Body Weight: 59 kg

- Goal by November:

- Bench Press: 100 kg (Current: 90 kg)

- Deadlift: 180 kg (Current: 140 kg)

- Squat: 150 kg (Current: 130 kg)

Training Split (6 Days/Week):

- Monday: Heavy Bench + Accessories

- Tuesday: Heavy Deadlift + Upper Back

- Wednesday: Volume Squats + Legs

- Thursday: Volume Bench + Triceps/Shoulders

- Friday: Speed Deadlift + Pull Work

- Saturday: Heavy Squat + Posterior Chain

- Sunday: Rest / Mobility / Active Recovery

Progression Structure:

- Phase 1 (July-Mid August): Volume

- Phase 2 (Mid August-Late September): Intensity

- Phase 3 (October-Mid November): Peaking

- Deload every 4th or 5th week

Lift-Specific Weekly Breakdown:

1. Deadlift

Tuesday - Heavy Day


Powerlifting Training Plan (July to November)

- Week 1: 4x5 @ 75% (~105 kg)

- Week 2: 5x4 @ 80% (~112.5 kg)

- Week 3: 5x3 @ 85% (~120 kg)

- Week 4: 3x2 @ 90% (~126 kg)

- Backoff: 2x6 @ 60-65% (~90 kg)

Accessories: Rows, Hamstring Curls, Hanging Leg Raises

Friday - Speed Day

- Speed Deadlift: 6x2 @ 60-65% (85-90 kg)

- Deficit DL, RDL, Lat Pulldown, Core

2. Squat

Wednesday - Volume Day: Back Squat 5x8 @ 65-70%, Front Squat, Lunges, Curls, Calves

Saturday - Heavy Day

- Week 1: 4x5 @ 75% (~98 kg)

- Week 2: 5x4 @ 80% (~104 kg)

- Week 3: 5x3 @ 85% (~110 kg)

- Week 4: 3x2 @ 90% (~117 kg)

- Accessories: Pause Squat, RDL, Extensions, Core

3. Bench Press

Monday - Heavy Day

- Week 1: 5x5 @ 75% (~68 kg)

- Week 2: 5x4 @ 80% (~72 kg)

- Week 3: 4x3 @ 85% (~77 kg)

- Week 4: 3x2 @ 90% (~81 kg)

- Accessories: Paused Bench, Incline DB, Lateral Raise, Triceps, Plank

Thursday - Volume Day: Close-Grip, Incline BB, Weighted Push-Ups, Cable Fly, Overhead Press
Powerlifting Training Plan (July to November)

Monthly Focus:

- July: Volume & Base

- August: Intensity Builds

- September: Strength Peak

- October: Peaking

- November: PR Testing

Important Notes:

- Progressively overload each week

- Warm up properly, focus on form

- Sleep 7-9 hrs/day, eat a calorie surplus (~300 kcal)

- Protein target: 2g/kg bodyweight (~118g+)

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