{"id":21232,"date":"2023-12-06T11:47:59","date_gmt":"2023-12-06T11:47:59","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=21232"},"modified":"2024-03-16T11:27:48","modified_gmt":"2024-03-16T11:27:48","slug":"6-week-powerlifting-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-week-powerlifting-program-with-pdf","title":{"rendered":"6 Week Powerlifting Program for Ultimate Strength with PDF"},"content":{"rendered":"\n<p> If you&#8217;re looking for a well-structured workout program to gain strength and reach your new 1RM, you&#8217;ve come to the right place.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared an ultimate, easy-to-follow, and effective 6 week Powerlifting Program that can help you gain approximately 15lbs.<\/p>\n\n\n\n<p>Whether you&#8217;re a powerlifter or a typical fitness enthusiast, if you want to gain your strength in an organized and effective way, this program can help you achieve your goal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Summary and Description<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Powerlift-Workout.jpg\" alt=\"Powerlift Workout\" class=\"wp-image-21277\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Powerlift-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Powerlift-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Powerlift-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>About Program<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Program Duration:<\/strong> 6 Weeks<\/li>\n\n\n\n<li><strong>Sessions\/Week:<\/strong> Four<\/li>\n\n\n\n<li><strong>Main Workout Goal:<\/strong> Increase your one-rep max by 15 lbs<\/li>\n\n\n\n<li><strong>Target Gender:<\/strong> Male and Female<\/li>\n\n\n\n<li><strong>Supportive Equipment:<\/strong> Weightlifting Belt, Lifting Straps, Chalk, Knee Brace, Elbow Brace, <\/li>\n\n\n\n<li><strong>Workout&#8217;s Additional Advantages:<\/strong> Build muscle mass, enhance endurance, and improve body composition.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Schedule<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday: Deadlift<\/li>\n\n\n\n<li>Tuesday: OFF<\/li>\n\n\n\n<li>Wednesday: Bench Press<\/li>\n\n\n\n<li>Thursday: OFF<\/li>\n\n\n\n<li>Friday: Squat<\/li>\n\n\n\n<li>Saturday: Core<\/li>\n\n\n\n<li>Sunday: OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Workout Instructions<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-up:<\/strong> It is best to start your workout with 5-10 minutes of dynamic warm-up exercises to increase your body temperature and prepare your muscles for heavy lifts.<\/li>\n\n\n\n<li><strong>Rest between sets:<\/strong> Studies suggest resting 3-5 minutes between sets produced greater increases in absolute strength.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_21232\"><a href=\"javascript:void(0)\"  title=\" de Salles BF, Sim\u00e3o R, Miranda F, Novaes Jda S, Lemos A, Willardson JM. Rest interval between sets in strength training. Sports Med. 2009;39(9):765-777. doi:10.2165\/11315230-000000000-00000\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_21232-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_21232-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> de Salles BF, Sim\u00e3o R, Miranda F, Novaes Jda S, Lemos A, Willardson JM. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19691365\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19691365\/\" rel=\"noreferrer noopener\">Rest interval between sets in strength training<\/a>. Sports Med. 2009;39(9):765-777. doi:10.2165\/11315230-000000000-00000<\/span><\/li>\n\n\n\n<li><strong>Post-Workout Stretching: <\/strong>You can supplement your lifts with <a href=\"https:\/\/www.youtube.com\/watch?v=VtMRcE2iROw\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=VtMRcE2iROw\" target=\"_blank\" rel=\"noreferrer noopener\">stretching and mobility exercises<\/a>. Stretching exercises help ease muscle soreness and recover muscles.<\/li>\n<\/ul>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"eYcqpNLI\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-01-22T11:22:54.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"The Big Three.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"It includes the big three lifts of powerlifting.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/eYcqpNLI-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/eYcqpNLI.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><br>Before you start this routine, check your 1RM using the <a href=\"https:\/\/www.nasm.org\/resources\/one-rep-max-calculator\" data-type=\"link\" data-id=\"https:\/\/www.nasm.org\/resources\/one-rep-max-calculator\" target=\"_blank\" rel=\"noreferrer noopener\">one-rep max calculator<\/a> for each lift individually so that you can decide the final number you want to achieve.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6 Week Powerlifting Program to Increase Your 1RM<\/strong><\/h2>\n\n\n\n<p>This program involves performing the Deadlift on Monday, Bench on Wednesday, and Squats on Friday, as well as a dedicated <a href=\"https:\/\/thefitnessphantom.com\/12-week-ab-workout-plan-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"12169\" rel=\"noreferrer noopener\"><strong>core workout<\/strong><\/a> on Saturday. You can adjust this order according to your needs.<\/p>\n\n\n\n<p><strong>Six-Week Powerlifting Routine Outline:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Week 1 \u2013 Start Strong<\/li>\n\n\n\n<li>Week 2 \u2013 Power Up Your Lifts<\/li>\n\n\n\n<li>Week 3 \u2013 Stronger Every Week<\/li>\n\n\n\n<li>Week 4 \u2013 Push Hard Lift More<\/li>\n\n\n\n<li>Week 5 \u2013 Test Your Endurance<\/li>\n\n\n\n<li>Week 6 \u2013 Give Your All<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-409fec3770e344bc6a5001251dc8db09\">Week 1 &#8211; Start Strong<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday \u2013 Deadlift<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5-min&nbsp;<a href=\"https:\/\/youtu.be\/1r_8fWsGge4\" target=\"_blank\" rel=\"noreferrer noopener\">Full Body Foam Rolling<\/a><\/li>\n\n\n\n<li>5-minute Incline Treadmill Walk (Low intensity)<\/li>\n\n\n\n<li>10-20 Leg Swings Back and Forth<\/li>\n\n\n\n<li>Ten reps Cat-Cow<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts (After DL)<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8-10 @60%<\/td><td>Bent-Over Rows (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 6-8 @70%<\/td><td>Lat Pulldown (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6 @75%<\/td><td><a href=\"https:\/\/youtu.be\/pv8e6OSyETE\" target=\"_blank\" rel=\"noreferrer noopener\">Cable Pull Through<\/a>&nbsp;(2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 4-6 @80%<\/td><td>Romanian Deadlift (2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday \u2013 Bench Press<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3-5 minutes&nbsp;Upper Body Foam Rolling<\/li>\n\n\n\n<li>1-2 minutes Band Pull-apart<\/li>\n\n\n\n<li>15-20 Pin Press x 2<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts (After BP)<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8-10 @60%<\/td><td>Incline DB Press (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 6-8 @70%<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/overhead-press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/overhead-press\" rel=\"noreferrer noopener\"><strong>Overhead Press<\/strong><\/a> (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6 @75%<\/td><td>1-arm Landmine Press (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 4-6 @80%<\/td><td>Skull Crusher (2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday \u2013 Squat<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3-5 minutes of rowing\/biking\/treadmill<\/li>\n\n\n\n<li>3-5 minutes of full-body mobility drills with foam rolling<\/li>\n\n\n\n<li>1-2 minutes of&nbsp;Downward Dog to Inchworm<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts (After Squat)<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8-10 @60%<\/td><td>Front Lunges (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 6-8 @70%<\/td><td>Unilateral Leg Press (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6 @75%<\/td><td>Leg Extension (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 4-6 @80%<\/td><td>Leg Curl (2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday \u2013 Core<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-20 Hanging Knee Raises<\/li>\n\n\n\n<li>15 High-to-Low Cable Chop per side<\/li>\n\n\n\n<li>30-second Mountain Climbing<\/li>\n\n\n\n<li>10 Hanging Leg Raises<\/li>\n\n\n\n<li>10 Ab Wheel Rollout<\/li>\n\n\n\n<li>Repeat three to five times.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-45260f08f333705139a5c004ea710e3a\">Week 2 &#8211; Power Up Your Lifts<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday \u2013 Deadlift<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5-min&nbsp;Full Body Foam Rolling<\/li>\n\n\n\n<li>5-minute Stationary Bike (Low intensity)<\/li>\n\n\n\n<li>10-20 Leg Swings Back and Forth<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts (After DL)<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8-10 @60%<\/td><td>Pull-ups (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8 @70%<\/td><td>Chin-ups (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6 @75%<\/td><td>Close Grip Pull Down (2 x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 4-6 @80%<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-hamstring-exercises#5_Barbell_Good_Morning\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-hamstring-exercises#5_Barbell_Good_Morning\" rel=\"noreferrer noopener\"><strong>Good Morning<\/strong><\/a> (2 sets x 10 reps)<\/td><\/tr><tr><td>5<\/td><td>2 x 3-4 @85%<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday \u2013 Bench Press<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inverted Row: 2 sets x 10 reps<\/li>\n\n\n\n<li>Superman Fly: 2 sets x 10 reps<\/li>\n\n\n\n<li>Hindu Pushups: 10 reps<\/li>\n\n\n\n<li>Bench Press (Empty Bar): 2 sets x 10-15 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts (After BP)<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8-10 @60%<\/td><td>Decline DB Press (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8 @70%<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=CTNUIiguyqQ\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=CTNUIiguyqQ\" rel=\"noreferrer noopener\"><strong>Behind-The-Neck Press<\/strong><\/a> (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6 @75%<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=VrgcYj1_FF4\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=VrgcYj1_FF4\" rel=\"noreferrer noopener\"><strong>Reverse Grip Bench Press<\/strong><\/a> (2 sets x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 4-6 @80%<\/td><td>Deficit Pushups (2 sets x 10 reps)<\/td><\/tr><tr><td>5<\/td><td>2 x 3-4 @85%<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday \u2013 Squat<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Incline Treadmill Walk: 5-minutes<\/li>\n\n\n\n<li>Lunge to Front Kick: 10 reps per leg<\/li>\n\n\n\n<li>Bodyweight Deep Squats: 2 sets x 10 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Supportive Lifts (After Squat)<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8-10 @60%<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#1_Dumbbell_Bulgarian_Split_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#1_Dumbbell_Bulgarian_Split_Squat\" rel=\"noreferrer noopener\"><strong>Bulgarian Squat<\/strong><\/a> (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8 @70%<\/td><td>Hack Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 4-6 @75%<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=7dpSkIC4pKg\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=7dpSkIC4pKg\" rel=\"noreferrer noopener\"><strong>Smith Machine Sumo Squat<\/strong><\/a> (2 x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 4-6 @80%<\/td><td>Leg Curl (2 sets x 10 reps)<\/td><\/tr><tr><td>5<\/td><td>2 x 3-4 @85%<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday \u2013 Core<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-20 Hanging Knee Raises<\/li>\n\n\n\n<li>30 Split Pallof Press (15\/side)<\/li>\n\n\n\n<li>30-second <a href=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf#9_Resistance_Band_Dead_Bug\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf#9_Resistance_Band_Dead_Bug\" rel=\"noreferrer noopener\"><strong>Banded Dead Bug<\/strong><\/a><\/li>\n\n\n\n<li>20 Single-Leg Glute Bridge (10\/side)<\/li>\n\n\n\n<li>10 Ab Wheel Rollout<\/li>\n\n\n\n<li>Repeat three to five times.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-de416f5869059c1259f6125f2982ed15\">Week 3 &#8211; Stronger Every Week<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday \u2013 Deadlift<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5-min&nbsp;Full Body Foam Rolling<\/li>\n\n\n\n<li>5-minute Incline Treadmill Walk (Low intensity)<\/li>\n\n\n\n<li>20 Deadlifts with Empty Barbell<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Assistance Lifts (After DL)<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8-10 @60%<\/td><td>Pull-ups (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8 @70%<\/td><td>Bent-Over Row (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>1 x 4-6 @75%<\/td><td>Paused Deadlifts (2 x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>1 x 4-6 @80%<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-hamstring-exercises#2_Barbell_Single_Leg_Deadlift\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-hamstring-exercises#2_Barbell_Single_Leg_Deadlift\" rel=\"noreferrer noopener\">Single-leg Deadlift<\/a> (2 x 10 reps)<\/td><\/tr><tr><td>5<\/td><td>2 x 3-4 @85%<\/td><td>\u2013<\/td><\/tr><tr><td>6<\/td><td>2 x 2-3 @90%<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday \u2013 Bench Press<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inverted Row: 2 sets x 10 reps<\/li>\n\n\n\n<li>Superman Fly: 2 sets x 10 reps<\/li>\n\n\n\n<li>Hindu Pushups: 10 reps<\/li>\n\n\n\n<li>Bench Press (Empty Bar): 2 sets x 10-15 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Assistance Lifts (After BP)<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8-10 @60%<\/td><td>Decline Cable Chest Fly (2 x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8 @70%<\/td><td>Lateral Delt Raises (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>1 x 4-6 @75%<\/td><td>Close Grip Bench Press (2 x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>1 x 4-6 @80%<\/td><td>Bar Dips (2 sets x 10 reps)<\/td><\/tr><tr><td>5<\/td><td>2 x 3-4 @85%<\/td><td>\u2013<\/td><\/tr><tr><td>6<\/td><td>2 x 2-3 @90%<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday \u2013 Squat<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Incline Treadmill Walk: 5-minutes<\/li>\n\n\n\n<li>Lunge to Front Kick: 10 reps per leg<\/li>\n\n\n\n<li>Bodyweight Deep Squats: 2 sets x 10 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Assistance Exercises<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8-10 @60%<\/td><td>Landmine Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8 @70%<\/td><td>Leg Extension (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>1 x 4-6 @75%<\/td><td>DB Step-up (2 x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>1 x 4-6 @80%<\/td><td>Leg Curl (2 sets x 10 reps)<\/td><\/tr><tr><td>5<\/td><td>2 x 3-4 @85%<\/td><td>\u2013<\/td><\/tr><tr><td>6<\/td><td>2 x 2-3 @90%<\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday \u2013 Core<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 Side Plank Cable Row (10\/side)<\/li>\n\n\n\n<li>20 <a href=\"https:\/\/www.youtube.com\/watch?v=6f8-JHQWtcE\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=6f8-JHQWtcE\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Front Plank Cable Row<\/strong><\/a> (10\/arm)<\/li>\n\n\n\n<li>20 Bird Dog (10\/side)<\/li>\n\n\n\n<li>10 Ab Wheel Rollout<\/li>\n\n\n\n<li>1-min <a href=\"https:\/\/thefitnessphantom.com\/weighted-planks\" target=\"_blank\" data-type=\"post\" data-id=\"5225\" rel=\"noreferrer noopener\"><strong>Weighted Plank<\/strong><\/a><\/li>\n\n\n\n<li>Repeat three to five times.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-6ddbeb344e269f55541f3fc2c520e557\">Week 4 &#8211; Push Hard Lift More<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday \u2013 Deadlift<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5-min&nbsp;Full Body Foam Rolling<\/li>\n\n\n\n<li>5-minute Incline Treadmill Walk (Low intensity)<\/li>\n\n\n\n<li>20 Single-Leg Glute Bridges (10\/side)<\/li>\n\n\n\n<li>20 Cat-Cow (10 reps per side)<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Assistance Lifts (After DL)<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8-10 @60%<\/td><td>Barbell Snatch (2 sets x 15 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8 @70%<\/td><td>Pendlay Row (2 sets x 15 reps)<\/td><\/tr><tr><td>3<\/td><td>1 x 5-6 @80%<\/td><td>Seated Cable Row (2 x 15 reps)<\/td><\/tr><tr><td>4<\/td><td>1 x 4-5 @85%<\/td><td>Romanian Deadlift&nbsp;(2 x 15 reps)<\/td><\/tr><tr><td>5<\/td><td>2 x 3-4 @90%<\/td><td>\u2013<\/td><\/tr><tr><td>6<\/td><td>2 x 2-3 @95%<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday \u2013 Bench Press<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inverted Row: 2 sets x 10 reps<\/li>\n\n\n\n<li>Superman Fly: 2 sets x 10 reps<\/li>\n\n\n\n<li>Hindu Pushups: 10 reps<\/li>\n\n\n\n<li>Bench Press (Empty Bar): 2 sets x 10-15 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Assistance Lifts (After BP)<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8-10 @60%<\/td><td>Incline DB Bench Press (2 x 15 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8 @70%<\/td><td>Overhead Press (2 sets x 15 reps)<\/td><\/tr><tr><td>3<\/td><td>1 x 5-6 @80%<\/td><td>Rope Pushdown (2 x 15 reps)<\/td><\/tr><tr><td>4<\/td><td>1 x 4-5 @85%<\/td><td>Hammer Chest Press (2 sets x 15 reps)<\/td><\/tr><tr><td>5<\/td><td>2 x 3-4 @90%<\/td><td>\u2013<\/td><\/tr><tr><td>6<\/td><td>2 x 2-3 @95%<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday \u2013 Squat<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3-5 minutes of rowing\/biking\/treadmill<\/li>\n\n\n\n<li>3-5 minutes of full-body mobility drills with foam rolling<\/li>\n\n\n\n<li>1-2 minutes of&nbsp;Downward Dog to Inchworm<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Assistance Exercises<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8-10 @60%<\/td><td>Lateral Squat (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8 @70%<\/td><td>One-Leg Press (2 sets x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>1 x 5-6 @80%<\/td><td>Barbell Walking Lunges (2 x 10)<\/td><\/tr><tr><td>4<\/td><td>1 x 4-5 @85%<\/td><td>Leg Curl (2 sets x 10 reps)<\/td><\/tr><tr><td>5<\/td><td>2 x 3-4 @90%<\/td><td>\u2013<\/td><\/tr><tr><td>6<\/td><td>2 x 2-3 @95%<\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday \u2013 Core<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-20 Hanging Knee Raises<\/li>\n\n\n\n<li>20 High-to-Low Cable Chop (10\/side)<\/li>\n\n\n\n<li>30-second Mountain Climbing<\/li>\n\n\n\n<li>10 Hanging Leg Raises<\/li>\n\n\n\n<li>10 Ab Wheel Rollout<\/li>\n\n\n\n<li>Repeat three to five times.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-767fc4dd8d6ec4a7b67285101e6cfc4e\">Week 5 &#8211; Test Your Endurance<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday \u2013 Deadlift<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5-min&nbsp;Full Body Foam Rolling<\/li>\n\n\n\n<li>10-20 Leg Swings Back and Forth<\/li>\n\n\n\n<li>20 Barbell Upright Rows (Empty Bar)<\/li>\n\n\n\n<li>10 Good Mornings (Empty Bar)<\/li>\n\n\n\n<li>15 Dumbbell RDL (Light)<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Assistance Lifts (After DL)<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 12-15 @40%<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/clean-and-press\" target=\"_blank\" data-type=\"post\" data-id=\"2722\" rel=\"noreferrer noopener\">Clean and Press<\/a> (3 x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>2 x 10-12 @50%<\/td><td>Pull-ups (2 x 10 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 8-10 @60%<\/td><td>High Pull (2 sets x 15 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 6-8 @70%<\/td><td>Rower Machine (10 minutes)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday \u2013 Bench Press<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inverted Row: 2 sets x 10 reps<\/li>\n\n\n\n<li>Superman Fly: 2 sets x 10 reps<\/li>\n\n\n\n<li>Hindu Pushups: 10 reps<\/li>\n\n\n\n<li>Bench Press (Empty Bar): 2 sets x 10-15 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Assistance Lifts (After BP)<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 12-15 @40%<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=ZscDHPwk5CU\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=ZscDHPwk5CU\" target=\"_blank\" rel=\"noreferrer noopener\">Prowler Push<\/a> (1-min x 3)<\/td><\/tr><tr><td>2<\/td><td>2 x 10-12 @50%<\/td><td>Push Press (3 sets x 15 reps)<\/td><\/tr><tr><td>3<\/td><td>2 x 8-10 @60%<\/td><td>Plyometric Pushups (3 x 10 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 6-8 @70%<\/td><td>Bar Dips (3 sets x 15 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday \u2013 Squat<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Incline Treadmill Walk: 5-minutes<\/li>\n\n\n\n<li>Lunge to Front Kick: 10 reps per leg<\/li>\n\n\n\n<li>Bodyweight Deep Squats: 2 sets x 10 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Assistance Exercises<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 12-15 @40%<\/td><td>Incline Treadmill Walk (10-min)<\/td><\/tr><tr><td>2<\/td><td>2 x 10-12 @50%<\/td><td>Stationary Bike (10-min)<\/td><\/tr><tr><td>3<\/td><td>2 x 8-10 @60%<\/td><td>Barbell Walking Lunges (2 x 10)<\/td><\/tr><tr><td>4<\/td><td>2 x 6-8 @70%<\/td><td>Leg Curl (2 sets x 10 reps)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday \u2013 Core<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 Side Plank Cable Row (10\/side)<\/li>\n\n\n\n<li>20&nbsp;Front Plank Cable Row&nbsp;(10\/arm)<\/li>\n\n\n\n<li>20 Bird Dog (10\/side)<\/li>\n\n\n\n<li>10 Ab Wheel Rollout<\/li>\n\n\n\n<li>50 Seated Abdominal Machine Crunches<\/li>\n\n\n\n<li>Repeat three to five times.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-2cb487414f74e9385d33860a3b1a99f5\">Week 6 &#8211; Give Your All<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday \u2013 Deadlift<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5-min&nbsp;Full Body Foam Rolling<\/li>\n\n\n\n<li>10-20 Leg Swings Back and Forth<\/li>\n\n\n\n<li>5-min Incline Treadmill Walk<\/li>\n\n\n\n<li>10 Good Mornings (Empty Bar)<\/li>\n\n\n\n<li>15 Dumbbell RDL (Light)<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Assistance Lifts (After DL)<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8-10 @60%<\/td><td> Pull-ups (2 sets x 10 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8 @70%<\/td><td>Chest Supported Row (2 sets x 15 reps)<\/td><\/tr><tr><td>3<\/td><td>1 x 5-6 @80%<\/td><td>Lat Pull Down (2 x 15 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 3-4 @90%<\/td><td>Single-Leg Deadlift (2 x 10 reps)<\/td><\/tr><tr><td>5<\/td><td>2 x 2-3 @95%<\/td><td>\u2013<\/td><\/tr><tr><td>6<\/td><td>2 x 1-2 @100%<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday \u2013 Bench Press<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inverted Row: 2 sets x 10 reps<\/li>\n\n\n\n<li>Superman Fly: 2 sets x 10 reps<\/li>\n\n\n\n<li>Hindu Pushups: 10 reps<\/li>\n\n\n\n<li>Bench Press (Empty Bar): 2 sets x 10-15 reps<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Assistance Lifts (After BP)<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8-10 @60%<\/td><td>Incline DB Bench Press (2 x 15 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8 @70%<\/td><td>Lateral Delt Raises (2 sets x 15 reps)<\/td><\/tr><tr><td>3<\/td><td>1 x 5-6 @80%<\/td><td>Rope Pushdown (2 x 15 reps)<\/td><\/tr><tr><td>4<\/td><td>2 x 3-4 @90%<\/td><td>Deficit Pushup (2 sets x 15 reps)<\/td><\/tr><tr><td>5<\/td><td>2 x 2-3 @95%<\/td><td>\u2013<\/td><\/tr><tr><td>6<\/td><td>2 x 1-2 @100%<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday \u2013 Squat<\/strong><\/h4>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3-5 minutes of rowing\/biking\/treadmill<\/li>\n\n\n\n<li>3-5 minutes of full-body mobility drills with foam rolling<\/li>\n\n\n\n<li>1-2 minutes of&nbsp;Downward Dog to Inchworm<\/li>\n<\/ul>\n\n\n\n<p><strong>Main Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Assistance Exercises<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8-10 @60%<\/td><td>Sumo Squat (2 sets x 15 reps)<\/td><\/tr><tr><td>2<\/td><td>1 x 6-8 @70%<\/td><td>One-Leg Press (2 sets x 15 reps)<\/td><\/tr><tr><td>3<\/td><td>1 x 5-6 @80%<\/td><td>Reverse Lunges (2 x 10 reps\/side)<\/td><\/tr><tr><td>4<\/td><td>2 x 3-4 @90%<\/td><td>Leg Curl (2 sets x 15 reps)<\/td><\/tr><tr><td>5<\/td><td>2 x 2-3 @95%<\/td><td>\u2013<\/td><\/tr><tr><td>6<\/td><td>2 x 1-2 @100%<\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday \u2013 Core<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-20 Hanging Knee Raises<\/li>\n\n\n\n<li>20 High-to-Low Cable Chop (10\/side)<\/li>\n\n\n\n<li>30-second Mountain Climbing<\/li>\n\n\n\n<li>10 Hanging Leg Raises<\/li>\n\n\n\n<li>10 Ab Wheel Rollout<\/li>\n\n\n\n<li>Repeat three to five times.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Much Weight Should You Increase Every Week?<\/strong><\/h2>\n\n\n\n<p>Here&#8217;s how a person who lifts 200 lbs can increase their lifting by 15 lbs in six weeks.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Weeks<\/th><th>Increase Lbs (Approx)<\/th><th>1RM (lbs)<\/th><\/tr><\/thead><tbody><tr><td>Week 1<\/td><td>0<\/td><td>200<\/td><\/tr><tr><td>Week 2<\/td><td>3<\/td><td>203<\/td><\/tr><tr><td>Week 3<\/td><td>3<\/td><td>206<\/td><\/tr><tr><td>Week 4<\/td><td>4<\/td><td>210<\/td><\/tr><tr><td>Week 5<\/td><td>5<\/td><td>210<\/td><\/tr><tr><td>Week 6<\/td><td>6<\/td><td>215<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Some people may be able to lift more weight after completing the program, and others may find it difficult to increase any weight.<\/p>\n\n\n\n<p>Reaching new 1RM primarily depends on how consistently you follow the program, how well you allow your muscles to recover, and how you feed your muscles the optimum nutrition.<\/p>\n\n\n\n<p>If you focus on everything properly, you can take your strength to the next level.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The 6-Week Powerlifting Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-021adb43-93c4-49e3-9d9a-57b1011e245f\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/6-Week-Powerlifting-Workout-Plan.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-Week-Powerlifting-Workout-Plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/6-Week-Powerlifting-Workout-Plan.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-021adb43-93c4-49e3-9d9a-57b1011e245f\" download>Download<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Perform This Powerlifting Routine?<\/strong><\/h2>\n\n\n\n<p>Powerlifting is a strength training program that helps enhance lifting ability and put on mass.<\/p>\n\n\n\n<p>Besides powerlifters, athletes, bodybuilders, strongmen, and typical fitness enthusiasts who want to increase their strength, develop muscle mass, and improve body composition can try this 6-week powerlifting training.<\/p>\n\n\n\n<p>Powerlifting is a great way to enhance performance where strength is needed, but it is best to understand the&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5954586\/\" target=\"_blank\" rel=\"noreferrer noopener\">pros and cons of powerlifting<\/a><a href=\"https:\/\/www.t-nation.com\/training\/the-pros-and-cons-of-powerlifting-training\/\" target=\"_blank\" rel=\"noreferrer noopener\"> <\/a>before starting this program.<\/p>\n\n\n\n<p>It is also best to consult a professional if you\u2019re unsure whether to start powerlifting.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>My Final Thoughts<\/strong><\/h2>\n\n\n\n<p>Following a well-designed powerlifting program can help you grow your strength over time.<\/p>\n\n\n\n<p>You can create your own routine or follow the one I stated above.<\/p>\n\n\n\n<p>The above six-week plan can gradually increase your bench press, squat, and deadlift one-rep max.<\/p>\n\n\n\n<p>However, it is only a sample. It may work for some and may not make any difference for others. So, it is best to check with a powerlift coach around you, adjust if required, and start your training.<\/p>\n\n\n\n<p>If you want to maximize your Big Three, make sure you \u2013 1) train consistently, 2) consume a high amount of protein and a balanced macros diet, 3) sleep 7-8 hours a day to allow your muscles to recover, and 4) gradually increase the load on the bar.<\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> de Salles BF, Sim\u00e3o R, Miranda F, Novaes Jda S, Lemos A, Willardson JM. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19691365\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19691365\/\" rel=\"noreferrer noopener\">Rest interval between sets in strength training<\/a>. Sports Med. 2009;39(9):765-777. doi:10.2165\/11315230-000000000-00000<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for a well-structured workout program to gain strength and reach your new 1RM, you&#8217;ve come to the right place. In this article, I&#8217;ve shared an ultimate, easy-to-follow, and effective 6 week Powerlifting Program that can help you gain approximately 15lbs. Whether you&#8217;re a powerlifter or a typical fitness enthusiast, if you want &#8230; <a title=\"6 Week Powerlifting Program for Ultimate Strength with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/6-week-powerlifting-program-with-pdf\" aria-label=\"Read more about 6 Week Powerlifting Program for Ultimate Strength with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":21276,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,391],"tags":[386,444],"class_list":["post-21232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-powerlifting","tag-powerlifting","tag-strength-workout"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21232","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=21232"}],"version-history":[{"count":47,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21232\/revisions"}],"predecessor-version":[{"id":23427,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21232\/revisions\/23427"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/21276"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=21232"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=21232"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=21232"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}