Day 1: Squat and Assistance Work
- Squat:
- Warm-up sets: (2-3 x 5-8 reps) with lighter weight.
- Working sets: (3 x 3-5 reps) with heavy weight (85-90% of your one-rep max).
- Pause Squats: (3 x 4-6 reps) with a lighter weight (60-70% of your one-rep max).
- Pause for a 2-3 second count at the bottom.
- Leg Press: (3 x 8-10 reps)
- Hamstring Curls: (3 x 8-10 reps)
- Calf Raises: (4 x 10-15 reps)
Day 2: Bench Press and Assistance Work
- Bench Press:
- Warm-up sets: (2-3 x 5-8 reps) with lighter weight.
- Working sets: (3 x 3-5 reps) with heavy weight (85-90% of your one-rep max).
- Close-Grip Bench Press: (3 x 4-6 reps with a lighter weight)
- Dumbbell Rows: (3 x 8-10 reps per arm)
- Tricep Extensions: (3 x 8-10 reps)
- Face Pulls: (3 x 12-15 reps)
Day 3: Deadlift and Assistance Work
- Deadlift:
- Warm-up sets: (2-3 sets of 3-5 reps with lighter weight)
- Working sets: 3 sets of 3-5 reps with heavy weight (85-90% of your one-rep max).
- Rack Pulls: (3 x 4-6 reps with a lighter weight)
- Bent-Over Rows: (3 x 8-10 reps)
- Good Mornings: (3 x 8-10 reps)
- Hanging Leg Raises: (4 x 10-15 reps)
Day 4: Assistance and Accessory Work
- Front Squats: (4 x 6-8 reps)
- Incline Dumbbell Press: (4 x 6-8 reps)
- Pull-Ups: (4 x 6-8 reps)
- Barbell Lunges: (3 x 8-10 reps per leg)
- Planks: (3 x 30-60 seconds)
Notes:
- Warm up properly before each session to prevent injuries.
- Start with a weight that allows you to perform each set with good form. Gradually increase the weight as you progress.
- Rest between sets should be around 2-3 minutes for the main lifts and 1-2 minutes for assistance exercises.
- Keep a training log to track your progress and adjust the weights and repetitions as needed to continue making gains.
- Consider working with a qualified powerlifting coach to receive personalized guidance and feedback on your technique.