16 Week powerlifting program
Sample 16-week Training Cycle
● Week 16
◦ ME Lower: Briefs only straight bar/weight box squat
◦ ME Upper: shirted straight weight 2-board
◦ DE Lower: 50% +25% chain weight 12x2 (briefs/box squat); 10x1 (briefs/deadlift)
◦ DE Upper: Raw 35% + doubled minis 9x3 (close/medium/wide grips)
● Week 15
◦ ME Lower: briefs only deadlift from floor, straight weight
◦ ME Upper: shirted straight weight 1-board
◦ DE Lower: 55% + 25% chain 10x2/10x1
◦ DE Upper: raw 35% + doubled minis 9x3
● Week 14
◦ ME Lower: briefs only Duffalo/Buffalo bar box squat, straight weight
◦ ME Upper: shirted touch
◦ DE Lower: 60% + 25% chain 8x2/8x1
◦ DE Upper: raw 35% + doubled minis 9x3
● Week 13
◦ ME Lower: briefs only box squat, SSB vs 120lbs chain
◦ ME Upper: shirted reverse light band touch
◦ DE Lower: 50% + 25% band tension 12x2 (squat)/50% + doubled minis 10x1 (deadlift)
◦ DE Upper: raw 35% + 25% chain weight, 9x3
● Week 12
◦ ME Lower: briefs only block pull (2”) vs doubled mini bands
◦ ME Upper: shirted 2-board vs 120lbs chain
◦ DE Lower: 55% + 25% band tension 10x2/10x1
◦ DE Upper: raw 35% + 25% chain weight, 9x3
● Week 11
◦ ME Lower: briefs only box squat, cambered bar vs light bands
◦ ME Upper: shirted 1-board vs 120lbs chain
◦ DE Lower: 60% + 25% band tension 8x2/8x1
◦ DE Upper: raw 35% + 25% chain weight, 9x3
● Week 10
◦ ME Lower: full gear, straps down, wraps free squat, straight bar/weight
◦ ME Upper: shirted touch vs 120lbs chain
◦ DE Lower: 50% + 25% chain weight Buffalo bar (briefs/box) 12x2/50% +25% chain
weight block pulls (1”), briefs only, 10x1
◦ DE Upper: raw 35% + doubled minis, 9x3
● Week 9
◦ ME Lower: full gear, straps down, deadlift from floor
◦ ME Upper: shirted reverse monster mini bands touch
◦ DE Lower: 55% + 25% chain weight Buffalo bar (briefs/box)10x2/55% +25% chain
weight block pulls (1”), briefs only, 10x1
◦ DE Upper: raw 35% + doubled minis, 9x3
● Week 8
◦ ME Lower: full gear, straps up, wraps, straight bar/weight
◦ ME Upper: shirted 2-board vs mini bands
◦ DE Lower: 60% + 25% chain weight Buffalo bar (briefs/box) 8x2/60% +25% chain weight
block pulls (1”), briefs only, 8x1
◦ DE Upper: raw 35% + doubled minis, 9x3
● Week 7
◦ ME Lower: briefs only straight bar/weight
◦ ME Upper: shirted 1-board vs mini bands
◦ DE Lower: 50% + average bands (briefs/box) 12x2/50% + doubled minis (from floor) 10x1
◦ DE Upper: raw 35% + 25% chain weight, 9x3
● Week 6
◦ ME Lower: briefs only deadlift, straight weight from floor
◦ ME Upper: shirted touch vs mini bands
◦ DE Lower: 55% + average bands 10x2/55% + doubled minis 10x1
◦ DE Upper: raw 35% + 25% chain weight, 9x3
● Week 5
◦ ME Lower: squat opener—full gear, straps up, wraps, straight bar/weight, free squat
◦ ME Upper: shirted reverse mini touch
◦ DE Lower: 60% + average bands 8x2/60% + doubled minis 8x1
◦ DE Upper: raw 35% + 25% chain weight, 9x3
● Week 4
◦ ME Lower: Circa Max I—full gear, straps up, wraps, straight bar squat + 120-200lbs chain
(Note: goal here is to work up to your Opener from Week 5)
◦ ME Upper: shirted 2-board, straight weight
◦ DE Lower: 50% + 25% chain weight, 6x2/50% +25% chain weight block pulls (1”), 6x1
◦ DE Upper: raw 35% + doubled minis 9x3
● Week 3
◦ ME Lower: Circa Max II—briefs only, work up to 50% of Week 4's top set plus same chain
weight
◦ ME Upper: shirted 1-board, straight weight
◦ DE Lower: 55% + 25% chain weight, 4x2/55% +25% chain weight block pulls (1”), 4x1
◦ DE Upper: raw 35% + doubled minis 9x3
● Week 2
◦ ME Lower: full gear, straps up, deadlift opener (from floor)
◦ ME Upper: shirted touch, work to opener
◦ DE Lower: 60% + 25% chain weight 2x2/60% + 25% chain weight block pulls (1”), 2x1
◦ DE Upper: raw 35% + doubled minis 9x3
● Week 1 (MEET WEEK)
◦ ME Lower: briefs only free squat, 50% x1
◦ ME Upper: raw 50% x1
◦ DE Lower: recovery work
◦ DE Upper: recovery work
