MAKORA 

This is a 5-week powerbuilding program, with the 5th week being a deload +  test week. You'll be training 5 days a week, with a frequency of x3 on squat, x4 on bench and x2 on deadlift.  I recommend the program for anyone who cares about improving their powerlifting performance, but still wants to build serious slabs of muscle, as well as people looking for a program to run in between meets or leading up to a meet-prep. 

The program follows a block-periodization style, meaning the rep schemes for the main lifts stay the same with rising RPE. Volume is mostly constant, but there are some slight increases or decreases throughtout the program. The advantage of a block-periodization style is creating training momentum, and setting you up for a big 2RM on the Big 3 on W5. It also makes week-to-week performance more predictable, as volume imo is the biggest determinant of fatigue in a program. 

Other notes:

- I recommend undershooting rather overshooting, especially on W1. This is especailly important for the top sets, as these determine the weights for the backdowns. The downside of undershooting in the beginning is neglible, but overshooting can lead to peaking too early and losing momentum 

- The program can be re-run infinitely. If done so, add 2.5-5kg to your W1 weights and build from there. DO NOT try and start at your W4/W5 weights.

- Most of the isolations are optional, but I would recommend doing them all if you have the time. Calves can be skipped. However, I would NOT recommend skipping the pushdowns or hamstring curls. 

- I would also recommend using this program + my future 5W powerlifting program, leading into a 1RM test. This 5 week program will be more specific to powerlifting and also block-periodization. 




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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Bench Press (Close Grip)

Overhead Press (Dumbbell)

Primary Bench day 

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Primary SQ 

Squat (Paused)

Preacher Curl (Dumbbell)

Bicep Curl (Cable)

Secondary SQ + Bench

Deadlift (Barbell)

Larsen Press (Barbell)

Single Leg Press

Seated Hamstring Curl

Calf Raise (Leg Press)

Primary DL

High Bar Squat (Barbell)

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Chest Supported Row (Machine)

Tertiary SQ + Pull

Primary Bench 

TEST DAY

TEST / DELOAD 

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