Powerlifting Fundamentals 12 Week Program

The fundamentals are often mistaken for the basics, but they’re not. They are the essentials.
 
Mastering the fundamentals will take you far in powerlifting and get you incredibly strong. I coach the athletes on Team USA on the same fundamentals that I do the UAH collegiate powerlifting team. These fundamentals have have helped beginners perform excellently at their first meet, but also have helped an elite level female lifter hit her first ever 500 lb (3x bodyweight) squat.
 
This program is suitable for all skill levels and is designed to help you refine your technique while you build muscle and gain strength.
 
Program Details
The program is 12 weeks, with 4 workouts per week, each of which should take about 90 minutes. The plan includes a peak, so you can either do a powerlifting meet at the end or test your new one rep maxes in the gym.
 
There are two squats, two deadlifts, and three bench presses per week. The program also includes accessory exercises to help you build the muscle mass and control you need to avoid injury and plateaus.
 
The only equipment necessary is a barbell, rack, dumbbells, and an adjustable bench. There are three exercises that use cables or machines, but free weight alternatives are included.
 
The program also comes with detailed video tutorials for each exercise and a built in training log for you to record your workouts.