SOI a new Era power building comp prep

Throughout the program, special attention will be given to the three main powerlifting lifts: squat, bench press, and deadlift. You'll work on improving your technique, increasing your strength, and optimizing your performance in each lift.

Additionally, our program includes specific accessory exercises tailored to your individual needs. These exercises will target weak points, improve muscular imbalances, and enhance your overall powerlifting performance.

As you progress through the program, you'll have access to expert guidance and support from our experienced coach .
Remember, mental preparation is just as important as physical training. We will help you develop mental resilience, focus, and confidence, ensuring you're prepared to tackle the challenges of competition day.

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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

Incline Bench Press (Barbell)

Bent Over Row (Barbell)

Arnold Press

Pull-Up (Band)

Hammer Curl

Skull Crusher

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Leg Press

Standing Calf Raise

Day 2 lower body

Deadlift (Barbell)

Walking Lunge

Seated Calf Raise

Barbell Row

Lat Pulldown

Walking Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Bench Press (Barbell)

Overhead Press (Barbell)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Day 1 upper Body

Bulgarian Split Squat (Dumbbell)

Glute Bridge (Barbell)

Reverse Abs Crunch (Bodyweight)

Pendlay Row

Front Squat (Barbell)

Hip Thrust (Barbell)

Russian Twist

Bench Press (Close Grip)

Wide Grip Pull-Up

Rear Delt Fly (Dumbbell)

Dip (Bodyweight)

Box Jump

Split Squat (Barbell)

Calf Raise (Bodyweight)

Plank

Single Leg Romanian Deadlift

Back Extension

Floor Press (Barbell)

Belt Squat

Deficit Deadlift (Barbell)

Chin-Up (Assisted)

Dip (Assisted)

21s (EZ Bar)

Plank (Weighted)

Incline Bench Press (Dumbbell)

Dumbbell Row

Good Morning

Hanging Leg Raise

Inverted Row

Incline Fly Press (Dumbbell)

Fly Press (Dumbbell)

Bench Press (Paused)

Reverse Bicep Curl (EZ Bar)

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