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TEAM AITA

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The program is structured as a 4 week hyperthrophy block, 4 week strength block and a 4 week peaking block. 

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Building Blocks Of Powerlifting-Medium Volume

Hypertrophy Block

Strength Block

Peaking Block

Bridge Block

Lower volume and intensity workout, good for recovery periods after a hard training cycle or people returning to weightlifting after an extended break.
Appropriate for beginner to intermediate lifters.

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Transition Block

For all exercises with prescribed intensities in %, base the prescribed work set % on an estimated 1 rep max for that particular exercise. Ex: for high bar pause squat use approx 90% of 1rm high bar. If Hb squat 1rm is 100kg, then use 90kg as the 1rm HB pause squat. So 75% x90kg = 67.5kg is the intensity used for Wk 1, Day 1.  Approximate percentages for each variation are given in the notes under the respective exercise on week 1. NOTE, this program is based on highbar squats only. If you primarily squat low bar, begin with calculating your estimated high bar 1 rep max, which should be anywhere between 87.5%-92.5% of your low bar 1 rep max. Enter your estimated 1 rep maxes for all exercises that allow you to, before starting the program.

Bridge Block

A 3-day per week program, fit for a complete beginner that is looking for a simple, easy to adhere to plan.

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3-Day Beginner Powerlifting Program

For this program base all your working set weights on RPE (rate of perceived exertion). The scale ranges from 1-10, but effectively from 5-10. RPE<5=very light effort, nowhere near failure, bar speed is very fast, rep quality is very high and consistent. RPE 5-7=moderate effort, still not nearing failure, bar speed slows down a bit on the later reps of a set, rep quality still high and consistent. RPE 8-9, high effort, reaching close to failure, bar speed slows down significantly on all reps, rep quality tends to taper off slightly as you get closer to failure. RPE 9.5-10, maximal effort, reaching failure or getting extremely close to it, bar speed is very slow, rep quality tapers off even more as we reach failure (this is the most important RPE range to focus on quality execution of all reps). These are only guidelines on how a particular RPE feels like, these are not and CANNOT be generalized for all athletes or exercises. feeling will also wary between compound movements and assistance work. On single joint movements technique breakdown due to higher RPE matter less , then if the same happens on a compound movement (like Squat, Bench, deadlift).

 Accomodation block

Hypertrophy block

Strength block 

12 week program, grat for women who are starting out on their strength training journey!