Strength Squad Beginner Powerlifting Program

This is an 8-week training approach designed for beginner lifters to peak effectively into an actual competitions (or a mock meet) with high performance or you can do a deload and repeat the program. The first 4 weeks are planned with higher overall work and lower overall loads, where the next 4 weeks in Phase 2 are meant to be heavier with much, introducing competition singles and taking adaptation to do a peak and test 1RM. You have the options to choose whether you want to test your 1RM or deload and run the program again.			

This program is made by Emil Krastev, IPF powerlifter and coach, founder of Strength Squad. I have only modified it to add 4th day, focusing on deadlift accessories to build up strength in the upper/lower back, glutes and legs. Feel free to modify the 4th day to make up for whatever weaknesses you might have - for example, you can add overhead pressing and more shoulder/bench press movements, entirely up to you!	
				
Have in mind that this is a generalized approach, meaning that it's not targeting any individual athlete strengths or weaknesses or problem-solving strategies.

Check out Emil @ his socials: 
https://linktr.ee/ekrustew



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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Bench Press (Barbell)

Lat Pulldown

Chest Press (Machine)

Overhead Tricep Extension (Cable)

Deadlift (Barbell)

Bench Press (Paused)

Leg Extension

Leg Curl

Bicep Curl (Dumbbell)

Tempo Squat (Barbell)

Tempo Bench Press

Romanian Deadlift (Barbell)

Lat Pulldown (Neutral Grip)

Tricep Pushdown (Cable)

Chest Fly (Machine)

Deficit Deadlift (Barbell)

Rack Pull (Barbell)

Good Morning

Back Extension

Barbell Row

JM Press

Squat (Paused)

Deadlift (Paused)

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