Bear Strength’s Hardcore Powerlifting

This program is to gain strength across your big three compounds (Squat, Bench, Deadlift). Compound-based with accessory work to focus on common weak points within the main compounds to gain maximum strength the body allows each person to achieve. 

Recommended: At least 1 rest day between workouts. (Example: Bench - rest - Squat)

Recommended Training Max: 95% of 1RM
Recommended Rest Time (Main Lifts): 3-5min
Recommended Rest Time (Accessory): 0.5-1.5min

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Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Tempo Bench Press

Incline Bench Press (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Squat (Barbell)

Hack Squat

Leg Press

Leg Extension

Glute Kickback

Crunch Holds

Wall Press Dead Bug

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Bench Press (Close Grip)

Arnold Press

Lateral Raise (Dumbbell)

Upright Row (Barbell)

Seated Dips

Skullcrusher (EZ Bar)

V-Handle Tricep Pushdown (Cable)

Deadlift (Barbell)

Stiff Leg Deadlift

Bent Over Row (Barbell)

Dumbbell Row

Shrug (Barbell)

Rear Delt Fly (Dumbbell)

Hammer Curl

Bicep Curl (EZ Bar)

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