Novice Strength Program

This is a 6 week beginner level strength program that I put together for one of my online clients who is getting ready to compete in her 1st powerlifting meet this Spring. The program consists of 4 training days per week and each training session focuses on one of the main 4 lifts; the squat, deadlift, bench press and shoulder press and each lifts accessory movements.

This is a basic percentage based program that uses sub-maximal loads based off your 1 rep max for each lift. You can figure out your approx. 1RM using your 3, 5, 8, 10 rep max in a 1 Rep Max calculator. You can find a few different 1RM calculators online by Googling "1 RM Calculator".

Training Days

Day 1 - Squat Focus + squat accessory movements
Day 2 - Bench Press + push/pull accessory movements
Day 3 - Deadlift Focus + DL accessory movements
Day 4 - Shoulder Press + upper body and core

*Cardio: Can be mixed in to your strength training days or done on non-lifting days. If you’re doing squats or deadlifts, I’d suggest doing moderate steady state (same speed, low impact cardio) such as stationary bike, power walking or concept rower after you’ve finished lifting. On your upper body days, you can do some higher intensity interval training (i.e. sprints on the treadmill) after you finish strength training. Interval training is the BEST way to burn fat while maintaining and gaining lean muscle.

Sample Day 1 - Squats 

1. Back squat x sets x reps (see squat program below)

2. Front squats w/ a pause x 3 sets x 5 reps
week 1 - 7 second pause
week 2 - 5 second pause
week 3 - 3 second pause    

3. a. DB step-ups x 3 sets x 10 reps
3. b. Goblet squats x 3 sets x 10 reps

4. a. Split squats x 2 sets x 15/side
4. b. DB jump squats x 2 sets x 10 reps

Sample Day 2 - Bench Press

1. Bench press x sets x reps (see bench program below)

2. Wide or narrow grip bench x 3 sets x 10 reps

3. a. DB incline chest press x 3 sets x 15 reps
3. b. Chest supported DB rows x 3 sets x 15 reps

4. a. Push-ups x 2 sets x max reps
4. b. TRX rows x 2 sets x 15 reps

Sample Day 3 - Deadlifts

1. Deadlift x sets x reps (see deadlift program below)

2. Rack pulls or deficit DL x 3 sets x 6-8 reps

3. a. Barbell bent over rows x 3 sets x 10 reps
3. a. Romanian DL x 3 sets x 15 reps

4. Kettlebell swings EMOM (every minute on the minute) x 10 min x 10 swings/min

Sample Day 4 - Shoulder Press 

1. Shoulder press x sets x reps (see shoulder press program below)

2. a. Single arm DB shoulder press x 3 sets x 10 reps
2. b. DB skull crushers x 3 sets x 12-15 reps

3. a. Lateral DB shoulder raises x 3 sets x 10 reps
3. b. Lat pull down x 3 sets x 10 reps

4. a. Cable woodchops x 2 sets x 15/side
4. b. Tricep extensions x 2 sets x 15 reps

5. a. Weighted sit-ups x 2 sets x 15 reps
5. b. Plank hold x 2 sets x 1 min

Squat Program

Week 1 - 10 x 5 @ 60%
Week 2 - 10 x 3 @ 67.5%
Week 3 - work up to 75% and do AMRAP (as many reps as possible)
Week 4 - 8 x 5 @ 65%
Week 5 - 8 x 3 @ 72.5%
Week 6 - work up to 80% and do AMRAP

Bench Program

Week 1 - 4 x 10 (approx. 60-65%)
Week 2 - 4 x 8 (increase based on previous weeks weight)
Week 3 - 4 x 6
Week 4 - 4 x 10 (small increase based off previous 4x10)
Week 5 - 4 x 8
Week 6 - 4 x 6

Deadlift Program

Week 1 - 3 x 5 @ 65%
Week 2 - 3 x 4 @ 70%
Week 3 - 3 x 3 @ 75%
Week 4 - 3 x 5 @ 70%
Week 5 - 3 x 4 @ 75%
Week 6 - 3 x 3 @ 80%

Shoulder Program

Same rep scheme as bench press