12 Week Powerlifting Program to Lift Heavy & Get Huge with PDF
Powerlifting is a sport that involves lifting as heavy as possible. It primarily includes Bench Press, Deadlift, and Back Squat as major lifts, together known as The Big Three. These exercises help enhance strength, hypertrophy, and functional fitness and take fitness to the next level.
In this article, I’ve designed the ultimate 12 week Powerlifting program that can help you jack up your strength and build noticeable mass in an organized and efficient way.
If you want a well-crafted and easy-to-follow powerlifting workout plan to scale your one-rep max and build huge mass, I recommend following this routine for three months.
Contents show
Powerlifting Training Program Summary
| Program Duration | 12 Weeks |
| Session/week | 3 days a week |
| Training Goal | Increase Strength |
| Target Gender | Male |
| Training Level | Beginner to Intermediate |
This program involves lifting three times weekly: Squat on Monday, Bench on Wednesday, and Deadlift on Thursday.
Keeping a deadlift on Thursday and a Squat on Monday allows you to rest for three days between them so you can focus on each effectively.
You’ll also do some isolation exercises during the working days to work on your muscle-building and progress for clean lifts.
Here’s a list of primary exercises with the accessory lifts you’ll do in this program:
- Flat Barbell Bench Press
- Pin Press
- Spoto Press
- Dumbbell Tate press
- Close Grip Bench Press
- Barbell Rowing
- Overhead Press
- Deficit Push-ups
- Bar Dips
- Barbell Back Squat
- Glute-Ham Raise
- Lunge Variations
- Back Squat with a Pause
- Dumbbell Step-up
- Kettlebell Thruster
- Barbell Deadlift
- Barbell Good Morning
- Reverse Hyperextension
- Deficit Deadlift
- Romanian Deadlifts
- Core Workout
- Weighted Plank
- Ab Wheel/Barbell Rollout
- Weight Plate Crunches
- Cable Woodchop
- Pallof Press
- Bird Dog
- Dead Bug Pullover
12 Week Powerlifting Workout Plan to Jack Up Your Strength and Mass
Deloading Week – 5th and 10th Week
Week 1
Monday – Squats
- Barbell Back Squat (Main Lift)
- 5 sets of 5 reps each at 75% of your 1RM.
- Try to lower your hips below your knees during movement.
- 3 sets of 6 reps
- Pick the dumbbells that are heavy enough to perform the suggested reps.
Wednesday – Bench Press
- Bench Press (Main Lift)
- Bench Press: 5 sets of 5 reps each at 75% of your 1RM.
- Make sure the bar slightly touches your chest during the movement.
- Do 3 sets of 6 reps each with as heavy dumbbells as possible.
- Perform three sets of 8-12 reps
Thursday – Deadlift
- Conventional Deadlift (Main Lift)
- 5 sets of 5 reps each at 75% of your 1RM.
- 3 sets of 6 reps with only barbell, no plates.
Week 2
Monday – Squats
- Barbell Back Squat (Main Lift)
- Perform three sets of eight reps at 70%, then three sets of five reps at 80% of your 1RM.
- 3 sets x 10 reps on each leg
Wednesday – Bench Press
- Flat Bench Press (Primary lift)
- 3 sets of eight reps at 70% of your 1RM
- 3 sets of five reps at 80% of your 1RM.
- 4 sets of 8 reps at 60% of your 1RM.
Thursday – Deadlift
- Conventional Deadlift (Primary Lift)
- 3 sets of eight reps at 70% of your 1RM
- 3 sets of five reps at 80% of your 1RM.
- 3 sets of 10 reps per leg
Week 3
Monday – Squats
- Back Squat
- 2 sets of eight reps at 70%
- 2 sets of five reps at 80%
- 2 sets of 2 reps at 90%
- 2 sets of eight reps at 70%
Wednesday – Bench Press
- Flat Bench Press
- 2 sets of eight reps at 60%
- 2 sets of six reps at 70%
- 2 sets of 4 reps at 80%
- 2 sets of eight reps at 70%
Thursday – Deadlift
- Conventional Deadlift (Primary Lift)
- 1 set of eight reps at 60%
- 2 sets of six reps at 70%
- 2 sets of 4 reps at 80%
- 2 sets of 2 reps at 90%
- 3 sets of 45-second with a 30-second break between them.
Week 4
Monday – Squats
- Back Squat
- 2 sets of eight reps at 65%
- 2 sets of six reps at 75%
- 2 sets of six reps at 80%
- 2 sets of four reps at 85%
- 2 sets of six reps at 70%
Wednesday – Bench Press
- Flat Bench Press
- 2 sets of eight reps at 60%
- 2 sets of six reps at 75%
- 2 sets of five reps at 80%
- 2 sets of three reps at 90%
- 2 sets of six reps at 70%
Thursday – Deadlift
- Conventional Deadlift
- 2 sets of eight reps at 60%
- 2 sets of six reps at 75%
- 2 sets of five reps at 80%
- 2 sets of three reps at 90%
- 2 sets of six reps at 70%
- 3 sets x 10 reps per side
Week 5 – Deload Weeks
Monday – Squats
- Pin Squats
- Three sets of as many reps as possible.
Wednesday – Bench Press
- Pin Press
- 3 sets of 10-12 reps at 50%
Thursday – Deadlift
- Romanian Deadlift
- 2 sets of 8 reps at 60%
- 2 sets of 6 reps at 75%
- 3 sets of 4 reps at 80%
- 3 sets of 3 reps at 90%
Week 6
Monday – Squats
- Back Squat
- 2 sets of eight reps at 65%
- 2 sets of six reps at 75%
- 2 sets of six reps at 80%
- 2 sets of four reps at 85%
- 2 sets of six reps at 70%
- 3 sets x 10-15 reps on each leg
- Three sets of as many reps as possible.
Wednesday – Bench Press
- Flat Bench Press
- 2 sets of eight reps at 60%
- 2 sets of six reps at 75%
- 2 sets of five reps at 80%
- 2 sets of three reps at 90%
- 2 sets of six reps at 70%
Thursday – Deadlift
- Conventional Deadlift
- 2 sets of eight reps at 60%
- 2 sets of six reps at 75%
- 2 sets of five reps at 80%
- 2 sets of three reps at 90%
- 2 sets of six reps at 70%
- 3 sets x 10 reps per side
Week 7
Monday – Squats
- Back Squat
- 2 sets of 8 reps at 60%
- 2 sets of 6 reps at 75%
- 3 sets of 4 reps at 80%
- 3 sets of 3 reps at 90%
- Three sets of as many reps as possible.
Wednesday – Bench Press
- Flat Bench Press
- 2 sets of 8 reps at 60%
- 2 sets of 6 reps at 75%
- 3 sets of 4 reps at 80%
- 3 sets of 3 reps at 90%
Thursday – Deadlift
- Conventional Deadlift
- 2 sets of 8 reps at 60%
- 2 sets of 6 reps at 75%
- 3 sets of 4 reps at 80%
- 3 sets of 3 reps at 90%
Week 8
Monday – Squats
- Back Squat
- 1 set of 8 reps at 60%
- 2 sets of 6 reps at 70%
- 2 sets of 4 reps at 75%
- 2 sets of 4 reps at 80%
- 2 sets of 3 reps at 90%
- One rep max
- Three sets of as many reps as possible.
Wednesday – Bench Press
- Flat Bench Press
- 1 set of 8 reps at 60%
- 2 sets of 6 reps at 70%
- 2 sets of 4 reps at 75%
- 2 sets of 4 reps at 80%
- 2 sets of 3 reps at 90%
- One rep max
Thursday – Deadlift
- Conventional Deadlift
- 1 set of 8 reps at 60%
- 2 sets of 6 reps at 70%
- 2 sets of 4 reps at 75%
- 2 sets of 4 reps at 80%
- 2 sets of 3 reps at 90%
- One rep max
Week 9
Monday – Squats
- Back Squat
- 1 set of 8 reps at 60%
- 2 sets of 6 reps at 70%
- 2 sets of 4 reps at 75%
- 2 sets of 4 reps at 80%
- 2 sets of 3 reps at 90%
- One rep max
- Three sets of as many reps as possible.
Wednesday – Bench Press
- Flat Bench Press
- 1 set of 8 reps at 60%
- 2 sets of 6 reps at 70%
- 2 sets of 4 reps at 75%
- 2 sets of 4 reps at 80%
- 2 sets of 3 reps at 90%
- One rep max
Thursday – Deadlift
- Conventional Deadlift
- 1 set of 8 reps at 60%
- 2 sets of 6 reps at 70%
- 2 sets of 4 reps at 75%
- 2 sets of 4 reps at 80%
- 2 sets of 3 reps at 90%
- One rep max
Week 10 – Deload Weeks
Monday – Squats
- Pin Squats
- Three sets of as many reps as possible.
Wednesday – Bench Press
- Pin Press
- 3 sets of 10-12 reps at 50%
Thursday – Deadlift
- Romanian Deadlift
- 2 sets of 8 reps at 60%
- 2 sets of 6 reps at 75%
- 3 sets of 4 reps at 80%
- 3 sets of 3 reps at 90%
Week 11
Monday – Squats
- Back Squat
- 2 sets of 6 reps at 70%
- 2 sets of 4 reps at 75%
- 2 sets of 4 reps at 85%
- 2 sets of 3 reps at 90%
- 2 sets of 2 reps at 95%
- One Rep Max
- Three sets of as many reps as possible.
Wednesday – Bench Press
- Flat Bench Press
- 2 sets of 6 reps at 70%
- 2 sets of 4 reps at 75%
- 2 sets of 4 reps at 85%
- 2 sets of 3 reps at 90%
- 2 sets of 2 reps at 95%
- One Rep Max
Thursday – Deadlift
- Conventional Deadlift
- 2 sets of 6 reps at 70%
- 2 sets of 4 reps at 75%
- 2 sets of 4 reps at 85%
- 2 sets of 3 reps at 90%
- 2 sets of 2 reps at 95%
- One Rep Max
Week 11
Monday – Squats
- Back Squat
- 2 sets of 6 reps at 70%
- 2 sets of 4 reps at 75%
- 2 sets of 4 reps at 85%
- 2 sets of 3 reps at 90%
- 2 sets of 2 reps at 95%
- One Rep Max
- Three sets of as many reps as possible.
Wednesday – Bench Press
- Flat Bench Press
- 2 sets of 6 reps at 70%
- 2 sets of 4 reps at 75%
- 2 sets of 4 reps at 85%
- 2 sets of 3 reps at 90%
- 2 sets of 2 reps at 95%
- One Rep Max
Thursday – Deadlift
- Conventional Deadlift
- 2 sets of 6 reps at 70%
- 2 sets of 4 reps at 75%
- 2 sets of 4 reps at 85%
- 2 sets of 3 reps at 90%
- 2 sets of 2 reps at 95%
- One Rep Max
Download The 12 Week Powerlifting Program PDF
Final Words
- You can lift more weight and break your 1RM by repeating the same movements over and over.
- You may incorporate pull-ups to build up your pulling and grip strength.
- Depending on your choice, you can add more supporting lifts on your training day.
- Make sure you get adequate rest in between the training days.
- Aim for heavier loads each succeeding week to create your new PR or 1RM.
- If you’re a beginner, reduce the number of sets per workout to make it less taxing.
- You can do steady cardio on a bicycle, treadmill, or elliptical cross trainer of your choice.
- I also recommend taking a steam bath, cold shower, ice bath, or massage after each week for quick muscle recovery.
- Use proper supportive equipment, such as an Olympic belt, wrist wrap, elbow support, and knee compressor, for safe and effective lifts.
- Take ample rest between sets to minimize the risk of injury.
- Tags: Powerlifting, Workout Routine
