Sample Powerlifting Programs.....

Basic Power Cycle   Squat, Bench, Deadlift Week Sets x Reps % Projected 1RM 1 2 x12 60 2 2 x10 65 3 2 x 8 70 4 2 x 6 75 5 2 x 5 80 6 2 x 4 85 7 2 x 3 90 8 2 x 2 95 Off Season Cycle   Squat, Bench, Deadlift Week Sets x Reps % Projected 1RM 1 3 x10 70 2 3 x 8 75 3 3 x 6 80 4 2 x 5 85 5 1 x 1 100 Sample Assistance Exercises   Squat Day Bench Day Deadlift Day Leg Press Leg Curl Leg Extensions Calf Raise Incline Sit-ups 2 x 8-12 2 x 8-12 2 x 8-12 2 x 8-12 2 x 20-30 Incline Bench Press Dips Shoulder Press Lateral Raise Triceps Extension 2 x 8-12 2 x 8-12 2 x 8-12 2 x 8-12 2 x 8-12 Power Cleans Row Stiff Leg Deadlift Arm Curls Crunches 2-5 x 2-5 2 x 8-12 2 x 8-12 2 x 8-12 2 x 30-50 Advanced Competition Preparation Cycle   Week Squat Bench Deadlift 1 1 x 5 x 75% belt 2 x10 x 60% 2 1 x 5 x 75% belt 2 x10 x 65% 1 x 5 x 75 3 1 x 5 x 80% belt 2 x10 x 65% 1 x 5 x 80 4 1 x 5 x 80% belt 2 x 8 x 70% 1 x 5 x 80 5 1 x 5 x 75% belt & wraps 2 x 8 x 70% 1 x 5 x 80 6 1 x 5 x 80% belt & wraps 2 x 8 x 75% 1 x 5 x 85 7 1 x 5 x 80% belt & wraps 2 x 5 x 75% 1 x 3 x 85 8 1 x 5 x 85% belt & wraps 2 x 5 x 80% 1 x 3 x 85 9 1 x 5 x 85% suit, belt & wraps 2 x 5 x 80% 1 x 3 x 90 10 1 x 5 x 85% suit, belt & wraps 2 x 5 x 85% 1 x 3 x 90 11 1 x 5 x 90% suit, belt & wraps 2 x 3 x 85% 1 x 3 x 90 12 1 x 3 x 90% suit, belt & wraps 2 x 3 x 90% 1 x 3 x 90 13 1 x 3 x 95% suit, belt & wraps 2 x 2 x 90% 1 x 2 x 95 14 1 x 2 x 95% suit, belt & wraps 2 x 2 x 95% 1 x 2 x 95 15 1 x 1 x100% suit, belt & wraps 1 x 1 x100% 16 1 x 5 x 60% belt