Our Intermediate Powerlifting program is one of the most popular programs in our gym. It focuses on building strength in the squat, bench, and deadlift. For pause squats and bench press, pause at the bottom of the lift for 1 second.
Strongman Event/ Conditioning will depend on the equipment that you have available. Sample workouts include:
Mountain Climber x 40
Deadbugs x 10
Pushups x 10/15/20
Prowler x 4 lengths (20-50kg)
Rest 45 sec – 1 min
As many rounds as possible in 15 minutes
KB Swings 30 secs
Skio 30 secs
Step Ups 30 secs
Rest 30-45 secs
6-8 rounds or as many rounds as possible in 15 minutes
Farmer Walks 8 runs every minute on the minute
Sandbag Carry 2 lengths – 15 sec break x 4 rounds
Sled Drag 4 lengths of building/ 20m
| Day 1 | week 1 |
| Goblet Squat | 3×10 |
| Squat | 75-80% 4×5 |
| Front Squat | 3×8 |
| Good Morning | 3×10 |
| Bulgarian Split Squat | 4×10(each leg) |
| Strongman Event/ Conditioning | |
| Ab Wheel | 3×12-15 |
| Day 2 | week 1 |
| Band Pull Aparts | 4×15 |
| Paused Bench Press | 65-70% 4×6-8 |
| Close Grip Bench Press Press | 65% x amrap |
| Incline DB Press | 4×10 |
| Tricep Pushdown | 4×15 |
| Side Raises | 4×12 |
| Face Pulls | 5×12 |
| Day 3 | week 1 |
| Kettlebell Swings | 3×12 |
| Deadlift | 65-70% 3×10 |
| High Bar Squat | 60% 3×6 |
| GHR/ Back Extension/ Leg Curl | 3×10 |
| Bent Over Row/Dumbell Row | 4×10/4×10(e.s) |
| Plank (Weighted if needed) | 3x30s |
| Day 4 | week 1 |
| Band Pull Aparts | 4×15 |
| Incline Bench Press | 65% 4×8-10 |
| Dumbell Shoulder Press | 3×10 |
| Tricep Extensions | 4×10 |
| Chest Supported Row | 4×10 |
| Rear Delt Raises | 4×10 |
| Bicep Curls | 4×12 |
Download the full program here
If you have any questions please feel free to send us a message!