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USA Powerlifting

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Powerlifting

2x BP

1x DL

2x SQ

Teen + Junior Peak Power

Pre Peak Block

Peak Power Block

This one’s for the Master’s. You’re a skilled athlete who is pursuing greatness, and you need a program that can give you the perfect balance of volume, intensity, and rest. Master’s Mayhem gives you everything you need to sustain your growth and help you push past your previous best to reach new heights.

3x BP

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Master's Mayhem

Accumulation Phase

Development Phase

Competition Phase

Meet Week

Beginning your powerlifting journey? Start here. The Origin is the perfect beginner program, poised to set you up for quick progress and sustained growth.

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The Origin

This program is for anyone new to the sport of powerlifting or someone who has been away from the gym for an extended period of time.

Origin Block 1

For serious benchers only. This expert program brings intensity and volume for rapid growth. Not for the faint of heart.

IMPORTANT: This 3x a week bench program should be run as follows: 

The light workout comes first, you MUST rest 2 full days and take the heavy workout on the 3rd day. Then, you MUST rest a full day after that and take the medium workout on the 2nd day following your heavy workout. 

Ideally, this program is a Sunday/Wednesday/Friday orientation. Adjust as you need for your schedule.

You can add squats and deadlifts in as you see fit, but not on the heavy bench day. Please be aware, if you add heavy squats and deadlifts in this can impact the effectiveness of this bench-only program. We recommend keeping squats and deadlifts low intensity for this expert-level program.

Bench-Only

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Big Benching

Big Base Block

Peaking Block

The first pro-level program from USA Powerlifting. The reality of powerlifting is that most of us have to balance a full-time job with powerlifting, for many training 4 days a week is the perfect plan. This 4 day a week program was designed specifically for powerlifters who seek more in life on the platform and off.

2x DL

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Expert Program

Weeks 1 - 4

Weeks 5 - 8

Weeks 9 - 12

A Pro level program that will push you to the limits and fuel your growth like no other. Used by the legendary Iron Maiden's Powerlifting Team to win countless championships in the 1990's & 2000's.

Women

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Women's Power - Pro

Block 1: Week 1 - 4

Block 2: Week 5 - 8

An Expert level high-intensity program that will challenge any seasoned master's lifter looking to bust through plateaus & stay injury-free. 3-day-a-week training combined with high intensity will take you to the peak of your performance while setting you up to recover and grow like a pro.

masters

expert

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Masters Mayhem II - Expert - High Intensity

The big benching 4x pro-level program is for top-level benchers and rising specialists to bring a new edge to their training. Bench pressing 4 times per week is not for the faint of heart, it is challenging, different, and unique. This program has been created by a world bench press champion and takes inspiration from the great Japanese, Swedish, and American benchers who have broken records and re-defined the bench press in powerlifting.

4x BP

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Big Benching 4X PRO

Block 1: Weeks 1 - 5

Block 2: Weeks 6 - 10

Master's lifters now have a powerful program they can use to get stronger and improve their weak points during the off-season of competition. This high volume program was made for expert master's lifters to continue their growth and pursuit of new PR's.

Masters

High volume

Off-season

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Masters High Volume Offseason

Block 1: Weeks 1 - 4

Block 2: Weeks 5 - 10

Ready to have the best competition of your career? The Master's Peaking Program is designed to get you ready for your next competition. Perfectly peak and be primed to hit PR's with this program.

NOTE:  This program is created with your competition in week 8, plan accordingly!

Peaking

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Masters Competition Peak cycle