3 days/week · Barbell, plates, rack, bench, pull-up bar (or band)

The 10-Week Program

Click any week to see the full session: warm-ups, main lifts, accessories, cool-down and tech tip.

Learn the bar path

Light loads. Drill technique. Build the habit.

Same loads, sharper technique. Feel the positions.

First small jump. Form still wins.

Add a set. Stay smooth.

Heavier triples — earn them.

Top set is the hardest yet.

Light week. CNS needs a break before the heavy stuff.

Real powerlifting weights now.

Touch a heavy single. Don't grind.

Open light, jump smart, take 3 attempts per lift.