Black Bear Barbell Beginner Powerlifter!

Our 12-week introductory powerlifting program is specifically designed for beginner lifters in their first year of training. This program lays a solid foundation for those new to the sport, focusing on the three main lifts: the squat, bench press, and deadlift. We also program a diverse but useful group of accessory movements to help build muscle and improve strength in the big three lifts, promoting long-term progress.

In the first block of the program, lifters will experience a gradual increase in intensity while keeping the volume relatively high. The second block of the program brings the volume down in order to train in rep ranges closer to what will be needed in a powerlifting program. Finally, the "mini-peak" block will expose the lifter to doubles and singles at near max levels to test the lifters new maxes on the squat, bench, and deadlift. Weekly adjustments and deload weeks are strategically placed to optimize recovery and avoid overtraining.

By the end of the 12 weeks, participants can expect to see significant improvements in their lifting numbers, confidence, and overall understanding of powerlifting principles. This program not only equips beginners with the skills and knowledge needed for effective training but also fosters a sense of accomplishment and motivation to continue their powerlifting journey.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Paused)

Leg Press

Lateral Raise (Dumbbell)

Deadlift (Barbell)

Legs Up Bench Press (Barbell)

Wide Grip Lat Pulldown

Lying Leg Curl

Dumbbell Row

Rear Delt Fly (Dumbbell)

Squat (Paused)

Bent Over Row (Barbell)

Seated Overhead Press (Dumbbell)

Preacher Curl (EZ Bar)

Leg Extension

Plank

Deadlift (Paused)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Seated Overhead Extension (EZ Bar)

Standing Calf Raise

Tempo Bench Press

Hack Squat

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Lateral Raise (Cable)

Bench Press (Close Grip)

Pull-Up (Assisted)

Romanian Deadlift (Dumbbell)

Chest Supported Row (Dumbbell)

Rear Delt Fly (Cable)

Tempo Squat (Barbell)

Pendlay Row

Bulgarian Split Squat (Bodyweight)

Overhead Press (Dumbbell)

Bicep Curl (Barbell)

Deadlift (Deficit)

Incline Bench Press (Barbell)

Seated Wide-Grip Row (Cable)

Overhead Tricep Extension (Cable)

Calf Raise (Leg Press)

Squat Test

DELOAD

PEAK

TEST

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