25 DAYS OF POWERLIFTING WORKOUTS

The Workouts are written as follows:

 Exercise - Weight x Reps x Sets

Warm up and stretch for at least 5 minutes

Week One

Thursday, February 1st

Day 1 – Auxiliary Bench Day 

Warm up with Bar x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3) 

33% x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3) 

45% x 6 (Grip 1 x 2, Grip 2 x 2, Grip 3 x2) 

55% x 2 (Grip 1) 

Then: 

55% x 3 x 12 (Alternating Grips) 

Grip 1 sets 1, 4, 7, 10 

Grip 2 sets 2, 5, 8, 11 

Grip 3 sets 3, 6, 9, 12 

Then:  

67% x 1 (Favorite Grip) 

77% x 1 

84% x 1 

Then: 

6” Decline Dumbbell Press 

13.5% x 10 (using your 1RM Barbell Bench i.e., 405 x 13.5% = 55, use 55lb. dumbbells) 

18.5% x 8 

22.5% x 6 

26% x 5 

29.5% x 5 

33% x 5 

 

Complimentary Accessory Bench Exercises 

Friday, February 2nd

Day 2: - Primary Deadlift Day/Auxiliary Squat Day 

High Bar Olympic Squat Stance  

Warm up with Bar x 8 x 4 

30% x 8 

43.5% x 8  

54% x 8 

63% x 8 

72.5% x 3 

Then: 

Deadlift Speed Work 

70% x 1 x 12 (Last 3 Reps wear your Belt) 

80% x 1  

Then: 

Zercher Squats  

32% of 1 RM Deadlift 5 x 5 

Saturday, February 3rd

Day 3 - Off

Sunday, February 4th

Day 4 – Primary Bench Day: 

Bench Press (Favorite Grip) 

Bar x 8  

33% x 8 

46% x 5 

58% x 5 

67.5% x 3-5 

77.5% x 3 

86.5% x 5 

87.5% x 5 

92.5% x 1 

95% x 1 

Then: 

Close Grip Bench Press 

66.6% x 7 x 2  

 

Complimentary Accessory Bench Exercises 

Monday, February 5th 

Day 5 - Main Squat Day: 

Speed Work: 

Bar x 8 x 4 

35% x 8  

43% x 5 

50% x 2 x 12 (last 3 sets wear your belt) 

60% x 1 

67.5% x 1 

75% x 8 

62.5% x 5 (2 sec hold in bottom) with belt 

Complimentary Accessory Squat Exercises 

Tuesday, February 6th

Day 6 - Off

Wednesday, February 7th

Day 7 - Off

Week Two

Thursday, February 8th

Day 1 – Auxiliary Bench Day 

Speed Work  

Warm up with Bar x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3) 

33% x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3) 

45% x 6 (Grip 1 x 2, Grip 2 x 2, Grip 3 x2) 

55% x 2 (Grip 1) 

Then: 

55% x 3 x 12 (Alternating Grips) 

Grip 1 sets 1, 4, 7, 10 

Grip 2 sets 2, 5, 8, 11 

Grip 3 sets 3, 6, 9, 12 

 

Then:  

67% x 1 (Favorite Grip) 

77% x 1 

86% x 1 

 

Then: 

6” Decline Dumbbell Press 

13.5% x 10 (using your 1RM Barbell Bench i.e., 405 x 13.5% = 55, use 55lb. dumbbells) 

18.5% x 8 

22.5% x 6 

26% x 5 

29.5% x 5 

33% x 5 

Complimentary Accessory Bench Exercises 

Friday, February 9th

Day 2 – Primary Deadlift Day/Auxiliary Squat Day 

High Bar Olympic Squat Stance  

Warm up with Bar x 8 x 4 

30% x 8 

43.5% x 8  

54% x 8 

63% x 8 

72.5% x 3 

Then: 

Deadlift Speed Work 

70% x 1 x 12 (Last 3 Reps wear your Belt) 

80% x 1 

90 x 3 

Then: 

Zercher Squats  (32% of 1 RM Deadlift)  5 x 5 

 

Complimentary Accessory Deadlift Exercises 

Saturday, February 10th

Day 3 - Off

Sunday, February 11th

Day 4 - Primary Bench Day 

Bench Press (Favorite Grip) 

Warm up with Bar x 8  

33% x 8 

46% x 5 

58% x 5 

67.5% x 3 -5 

77.5% x 3 

86.5% x 5 

87.5% x 5 

92.5% x 1 

95%-97% x 1 

Then: 

Close Grip Bench Press 

66.6% x 7 x 2  

 

Complimentary Bench Exercises 

Monday, February 12th 

Day 5 - Primary Squat Day 

Speed Work: 

Bar x 8 x 4 

35% x 8  

43% x 5 

50% x 2 x 12 (last 3 sets wear your belt) 

Keep belt on for Work sets 

62.5% x 1 

72.5% x 1 

82.5% x 1 

Pause Squats 

62.5% x 6 w/belt (Start 2 sec. count when you are below parallel) 

Complimentary Accessory Exercises 

Tuesday, February 13th

Day 6 - Off

Wednesday, February 14th

Day 7 - Off

Week Three

Thursday, February 15th

Day 1 – Auxiliary Bench Day 

Speed Work  

Warm up with Bar x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3) 

33% x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3) 

45% x 6 (Grip 1 x 2, Grip 2 x 2, Grip 3 x 2) 

55% x 2 (Grip 1) 

 

Then: 

57.5% x 3 x 12 (Alternating Grips) 

Grip 1 sets 1, 4, 7, 10 

Grip 2 sets 2, 5, 8, 11 

Grip 3 sets 3, 6, 9, 12 

Then: 

67% x 1  

77% x 1  

88% x 1  

 

Then: 

Flat Dumbbell Press 

13.5% x 10 (using your 1RM Barbell Bench i.e., 405 x 13.5% = 55, use 55lb. dumbbells) 

18.5% x 8 

22.5% x 6 

26% x 5 

29.5% x 5 

33% x 5 

Complimentary Accessory Bench Exercises 

Friday, February 16th

Day 2 – Primary Deadlift Day/Auxiliary Squat Day 

High Bar Olympic Squat Stance  

Warm up with Bar x 8 x 4 

30% x 8 

43.5% x 8  

54% x 8 

63% x 8 

72.5% x 3 

 

Then: 

Deadlift Speed Work 

70% x 1 x 12 (Last 3 Reps wear your Belt) 

80% x 1 

 

Then: 

Deficit Deadlifts – Using 35lb Plates using opposite stance of your Deadlift Stance  

30% x 8 

37.5% x 8 

45% x 8  

52.5% x8 

Complimentary Accessory Deadlift Exercises 

Saturday, February 17th

Day 3 - Off

Sunday, February 18th

Day 4 – Primary Bench Day 

 

Bench Press (Favorite Grip) 

Warm up with Bar x 8  

33% x 8 

46% x 5 

58% x 5 

67.5% x 3 -5 

77.5% x 3 

86.5% x 5 

87.5% x 5 

92.5% x 1 

95%-100% x 1 

 

Then: 

Close Grip Bench Press 

55% x 5 x 3 (After receiving the press commend; press and hold 1” off the chest, holding for a count of 2, then press to lock out, repeat) 

 

Complimentary Accessory Bench Exercises 

Monday, February 19th

Day 5 – Primary Squat Day 

Speed Work: 

Bar x 8 x 4 

35% x 8  

43% x 5 

50% x 2 x 12 (last 3 sets wear your belt) 

Keep belt on for Work sets 

60% x 1 

70% x 1 

80% x 5 

65% x 5 Pause Squats w/belt (2 sec. count) 

Complimentary Accessory Squat Exercises 

Tuesday, February 20th

Day 6 - Off

Wednesday, February 21st

Day 7 - Off

Week Four

Thursday, February 22nd

Day 1 – Auxiliary Bench Day 

Speed Work  

Warm up with Bar x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3) 

33% x 9 (use Grip 1 x 3, Grip 2 x 3, Grip 3 x 3) 

45% x 6 (Grip 1 x 2, Grip 2 x 2, Grip 3 x2) 

55% x 2 (Grip 1) 

Then: 

57.5% x 3 x 12 (Alternating Grips) 

Grip 1 sets 1, 4, 7, 10 

Grip 2 sets 2, 5, 8, 11 

Grip 3 sets 3, 6, 9, 12 

Then: 

67% x 1 (Favorite Grip) 

77% x 1  

84% x 1  

90% x 1 

Then: 

Flat Dumbbell Press 

13.5% x 10 (using your 1RM Barbell Bench i.e., 405 x 13.5% = 55, use 55lb. dumbbells) 

18.5% x 8 

22.5% x 6 

26% x 5 

29.5% x 5 

33% x 5 

Complimentary Accessory Bench Exercises 

Friday, February 23rd

Day 2 – Primary Deadlift Day/Auxiliary Squat Day 

High Bar Olympic Squat Stance  

Warm up with Bar x 8 x 4 

30% x 8 

43.5% x 8  

54% x 8 

63% x 8 

72.5% x 3 

Then: 

Deadlift Speed Work 

70% x 1 x 12 (Last 3 Reps wear your Belt) 

80% x 1 

90% x 1 

95% x 1 – 2 

Then: 

Deficit Deadlifts – Using 35lb Plates using opposite stance of your Deadlift Stance  

30% x 8 

37.5% x 8 

45% x 8  

52.5% x8 

 

Complimentary Accessory Deadlift Exercises 

Saturday, February 24th

Day 3 - Off

Sunday, February 25th

Day 4 – Primary Bench Day 

Bench Press (Favorite Grip) 

Warm up with Bar x 8  

33% x 8 

46% x 5 

58% x 5 

67.5% x 3 -5 

77.5% x 3 

87.5% x 3 

90% x 3 

91% x 3 

95% x 1 

99%-100% x 1 

Then: 

Close Grip Bench Press 

55% x 5 x 3 (After receiving the press commend; press and hold 1” off the chest, holding for a count of 2, then press to lock out, repeat) 

 

 

Complimentary Accessory Bench Exercises 

Monday, February 26th

Day 5 – Primary Squat Day 

Speed Work: 

Bar x 8 x 4 

35% x 8  

43% x 5 

50% x 2 x 12 (last 3 sets wear your belt) 

Keep belt on for Work sets 

62.5% x 1 

75% x 1 

87.5% x 1 

65% x 6 Pause Squat (2 sec. pause) 

Complimentary Accessory Squat Exercises 

Complimentary Accessory Bench Exercises

Complimentary Accessory Deadlift Exercises

Complimentary Accessory Squat Exercises

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