The philosophy
A 6-week, 4-day powerlifting foundation built around the competition lifts — squat, bench press, and deadlift. Each week trains a heavy squat day, a heavy bench day, a heavy deadlift day, and a dedicated upper-body strength/volume day. Main lifts stay in the 3-5 rep range to build maximal strength and groove technique, supported by targeted accessories that bulletproof the weak points most lifters fail at: lockout, off-the-chest drive, hip extension, and upper-back tightness. Run it for 6 weeks adding small weight each week, then test or peak. Best suited to lifters who already know the basic patterns and want a credible, no-fluff strength block.
Week one, in full
The first week is open. Read it, then train it.
Squat Day — Heavy
Day 1
- Competition Back Squat5 × 3
- Romanian Deadlift3 × 6–8
- Bulgarian Split Squat3 × 8–10
- Hanging Leg Raise3 × 10–12
Bench Day — Heavy
Day 2
- Competition Bench Press5 × 3
- Close-Grip Bench Press3 × 5–6
- Barbell Bent-Over Row4 × 6–8
- Overhead Press3 × 6–8
Deadlift Day — Heavy
Day 4
- Conventional Deadlift4 × 3–4
- Competition Back Squat3 × 5
- Barbell Hip Thrust3 × 8–10
- Weighted Pull-Up3 × 5–8
Upper Strength & Accessories
Day 5
- Paused Competition Bench Press4 × 4
- Overhead Press4 × 5–6
- Barbell Bent-Over Row4 × 8–10
- Close-Grip Bench Press3 × 8–10
The remaining weeks
The full prescriptions for weeks 2 through 6 — loads, progressions, and deloads — are written for members.
Begin this season
All 6 weeks, logged set by set, adapted to how you recover. Founding members lock the founding rate for life — $14.99 a month or $99 a year — with founding standing and early access to what the house builds next.
Begin this season