A four-day powerlifting-oriented strength block with two squat exposures, two bench exposures, and one primary deadlift day. Intended for lifters who already know the basic competition lifts.
Experience: Intermediate · Length: 10 weeks · Days/week: 4 · Estimated workout time: ~65–95 minutes · Equipment: Barbell, rack, bench, plates, cable station
Before you start
Warm up with 5–10 minutes of easy movement, then perform one or two lighter practice sets before the first strength lift. Finish with a short cooldown if helpful. These are educational training plans for generally healthy adults, not individualized medical advice. Stop if you experience sharp pain, chest pain, dizziness or unusual symptoms. If you have a medical limitation or are returning after injury, get appropriate professional guidance.
Weekly training schedule
| Day | Workout |
|---|---|
| Monday | Squat Heavy |
| Tuesday | Deadlift Heavy |
| Wednesday | Rest, easy walking or mobility as comfortable |
| Thursday | Bench Heavy |
| Friday | Rest, easy walking or mobility as comfortable |
| Saturday | Volume Squat and Bench |
| Sunday | Rest, easy walking or mobility as comfortable |
Detailed workouts
Monday — Squat Heavy
| Exercise | Sets | Reps / Distance | Rest |
|---|---|---|---|
| Competition-style back squat | 4 | 4 | 3 min |
| Paused bench press | 4 | 5 | 2–3 min |
| Chest-supported row | 3 | 8 | 90 sec |
Execution and alternatives:
- Competition-style back squat: Use the same depth and bracing standard each set. Alternative: High-bar squat.
- Paused bench press: Pause consistently; maintain upper-back position. Alternative: Dumbbell floor press.
- Chest-supported row: Control shoulder motion. Alternative: Cable row.
Tuesday — Deadlift Heavy
| Exercise | Sets | Reps / Distance | Rest |
|---|---|---|---|
| Conventional or sumo deadlift | 4 | 3 | 3 min |
| Romanian deadlift | 3 | 6–8 | 2 min |
| Lat pulldown | 3 | 10 | 75 sec |
Execution and alternatives:
- Conventional or sumo deadlift: Brace before pull; stop a set when position breaks down. Alternative: Trap-bar deadlift.
- Romanian deadlift: Keep a soft knee and hinge without rounding. Alternative: Dumbbell RDL.
- Lat pulldown: Do not swing to finish repetitions. Alternative: Assisted pull-up.
Thursday — Bench Heavy
| Exercise | Sets | Reps / Distance | Rest |
|---|---|---|---|
| Bench press | 5 | 3–4 | 3 min |
| Overhead press | 3 | 6 | 2 min |
| Cable row | 3 | 8–10 | 90 sec |
Execution and alternatives:
- Bench press: Maintain a repeatable bar path and stable feet. Alternative: Dumbbell bench press.
- Overhead press: Brace glutes and ribs, press over midfoot. Alternative: Seated dumbbell press.
- Cable row: Use a full controlled range. Alternative: Chest-supported row.
Saturday — Volume Squat and Bench
| Exercise | Sets | Reps / Distance | Rest |
|---|---|---|---|
| Back squat | 3 | 6 | 2–3 min |
| Bench press | 3 | 8 | 2 min |
| Bulgarian split squat | 3 | 8/leg | 90 sec |
| Face pull | 2 | 12–15 | 60 sec |
Execution and alternatives:
- Back squat: Use ~10% less load than Monday and consistent depth. Alternative: Front squat.
- Bench press: Use a controlled descent; leave 2 reps in reserve. Alternative: Push-up.
- Bulgarian split squat: Hold support if balance limits quality. Alternative: Reverse lunge.
- Face pull: Lead with elbows and keep neck relaxed. Alternative: Band pull-apart.
Week-by-week progression
- Weeks 1–3: accumulate technique-quality volume at roughly RPE 6–7; add a small increment only after successful sets.
- Week 4: deload—halve accessory volume and reduce main-lift loads by 10–15%.
- Weeks 5–7: aim for RPE 7–8 on top working sets while maintaining scheduled reps.
- Week 8: deload again; prioritize recovery.
- Week 9: use 2–3 reps on main lifts at RPE ~8; reduce accessory volume.
- Week 10: practice controlled heavy singles only if experienced and supervised (RPE ≤8), otherwise finish with sets of three.
How hard should the workouts feel?
Unless a more specific effort is listed, finish resistance sets with roughly 2–3 good repetitions left in reserve (around RPE 7–8). Easy cardio should remain conversational. Rest longer when technique or breathing requires it. If you miss the prescribed repetitions twice in a row, reduce the load by about 5–10% and build up again.
How to adjust this plan when training does not go as expected
Treat each exercise prescription as a starting point, not a mandatory performance target. On a poor recovery day, remove one working set per lift or shorten the harder conditioning interval by approximately 20–30%. Keep technical work below failure. If you cannot complete a rep with controlled alignment, regress the movement or reduce load rather than forcing the target. Increase only one variable at a time across weeks: weight, total reps, rounds, or running distance. Do not add them all simultaneously.
Technique and pacing checkpoints
For each main strength exercise: set feet and grip, brace before the difficult phase, use a repeatable joint path, exhale through the sticking point, and lower with control. For station intervals: start slower than an all-out effort, settle into repeatable movement, and stop when posture or coordination deteriorates. Beginners should use a lighter variation and 1–2 fewer working sets as needed. Sharp pain, chest discomfort or dizziness are reasons to stop and seek appropriate evaluation.
Recovery and modifications
Keep at least one easier day between demanding sessions for the same muscle groups. Sleep, regular meals and hydration support recovery. Beginners can reduce each exercise by one set and use the listed regression. Experienced athletes should adjust effort to their current conditioning, not to a fixed finish time. The session-length estimate is informational only and not a deadline.