Four-day powerlifting program with the aim of improving strength across 5 compound lifts:

Squat
Bench Press
Deadlift
Overhead Press
T-Bar / Barbell Row

Each week consists of 2 Heavy Lift days and 2 Variation Lift days:

Day 1 - Heavy Squat, Heavy Bench
Day 2 - Heavy OHP, Heavy Deadlift, Heavy T-Bar
Day 3 - Variation Squat, Variation Bench
Day 4 - Variation OHP, Variation Deadlift, Variation Row

Each lift is further enhanced by additional lower intensity exercises for the relevant muscle groups on non-Heavy and non-Variation days. For example on days when you do not have Heavy Squat or Variation Squat, you will have Hack Squat or Single Leg Press instead, in the 12 rep range.
This stimulates hypertrophic muscle growth and allows the development of technique, core strength and stability within similar ranges of movement, with a lower risk of injury.

While the Variation exercises have been prescribed, you have the option to change these and select whichever variation you want - I simply had to choose something in order to complete the program. 

Train with weights every other day, with a rest day or a  30-60 mins cardio session on alternate days, e.g.

Mon - Day 1
Tues - Rest
Weds - Day 2 
Thurs - 30 mins cardio
Fri - Day 3 
Sat - 40 mins cardio
Sun - Day 4 
Mon - Rest

Note: if used in this way the program follows an 8-day rather than a weekly pattern. If a weekly pattern is important, this can be achieved most effectively by dropping the rest/cardio day between Day 3 and Day 4.

Warm-up sets should be used prior to all Heavy and Variation exercises. 

Accessory exercises can be swapped as necessary, e.g. bicep cable curl can be swapped with bicep dumbbell curl. I've tried to keep exercise selection low to maintain simplicity and consistency, but there might be practical reasons for using alternatives....or just to avoid boredom.

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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 (Barbell)

Pull-Up (Bodyweight)

Shoulder Press (Machine)

Rear Delt Fly (Machine)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Overhead Press (Barbell)

Deadlift (Barbell)

T-Bar Row

Bench Press (Dumbbell)

Dip (Bodyweight)

Hack Squat

V-Bar Pulldown

Squat (Low Bar)

Bench Press (Smith Machine)

Lat Pulldown

Standing Pullover (Cable)

Front Raise

Overhead Press (Dumbbell)

Bicep Curl (Cable)

Military Press (Barbell)

Deadlift (Deficit)

Bent Over Row (Barbell)

Chest Press (Machine)

Chest Fly (Cable)

Single Leg Press

Decline Crunch (Weighted)

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