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IntermediateStrength4 weeks
4-Week Powerlifting Foundation
Marcus WebbA structured 4-week program focused on the squat, bench, and deadlift. Each week progressively loads the primary lifts while maintaining volume on accessories. Designed for lifters who can squat and deadlift their bodyweight and want to build a competition-ready base.
Equipment
barbellsquat rackbenchplates
Prerequisites
Comfortable with squat, bench, and deadlift technique. Able to squat and deadlift bodyweight.
Training Schedule
Monday — Squat Day
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
| Back Squat | 5 | 5 | 3m |
| Romanian Deadlift | 3 | 8 | 2m |
| Leg Press | 3 | 10-12 | 1m 30s |
| Leg Curl | 3 | 12 | 1m |
| Calf Raises | 4 | 15 | 1m |