Built around the three competition lifts — everything else on the schedule exists to make the squat, bench, and deadlift go up.
Each of the three competition lifts gets its own dedicated day at low reps and heavy loads, with a fourth accessory day to patch weak points — the structure competitive powerlifters use to peak their squat, bench, and deadlift totals.
One day each for squat, bench, and deadlift, plus an accessory day.
Heavy squat work plus a variation and single-leg accessory.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Back Squat | 5 | 5 | 3 min |
Front Squat | 3 | 5 | 2 min |
Leg Press | 3 | 10 | 90 sec |
Plank | 3 | 45 sec | 45 sec |
Heavy bench work plus close-grip and triceps volume.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Bench Press | 5 | 5 | 3 min |
Close-Grip Bench | 3 | 8 | 2 min |
Incline Dumbbell Press | 3 | 10 | 90 sec |
Tricep Pushdown | 3 | 12 | 60 sec |
Heavy deadlift work plus posterior-chain accessories.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Deadlift | 5 | 3 | 3-4 min |
Barbell Row | 3 | 8 | 90 sec |
Back Extension | 3 | 12 | 60 sec |
Face Pull | 3 | 15 | 45 sec |
Shoulders and arms — the stuff that supports the big three.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Overhead Press | 3 | 8 | 90 sec |
Lateral Raise | 3 | 12-15 | 60 sec |
Barbell Curl | 3 | 10 | 60 sec |
Tricep Pushdown | 3 | 12 | 45 sec |
Track your top set on squat, bench, and deadlift every week — this split is built around those three numbers going up over time, so everything else is secondary and can flex around how you're recovering.