Powerlifting Raw Strength
A program focused on increasing your 1-rep max in squat, bench, and deadlift, with a strong emphasis on technique.
3 days a week · 12 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Squat & Bench — Main squat and bench, accessory work
- Barbell Squats: 3 × 3-5, rest 3 min
- Barbell Bench Press: 3 × 3-5, rest 3 min
- Dumbbell Rows: 3 × 8-12, rest 90s
- Seated Overhead Press: 3 × 6-10, rest 90s
- Face Pulls: 3 × 15-20, rest 1 min
Day 2 - Rest/Active Recovery — Light activity, mobility
Rest day.
Day 3 - Deadlift & Pause Bench — Main deadlift, pause bench and back work
5 exercises (Pro).
Day 4 - Rest/Active Recovery — Light activity, mobility
Rest day.
Day 5 - Light Squats & Bench Accessories — Higher rep squats, bench accessories for weaknesses
5 exercises (Pro).
Run day 1 with no account