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CityGym Powerlifting

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Intended for those new to powerlifting.  Lifters that have never ran a squat, bench and deadlift focused program or for those that have never run squat, bench and deadlift consecutively in the same training week.

Beginner

Powerlifting

Introductory

Squat

Bench

Deadlift

Hypertrophy

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Beginner - Introduction

Ideal for lifters new to the sport of powerlifting.

A higher volume, lower intensity program.  This was designed to build work capacity and prepare you for the strength block while adding muscle. We recommend running this before running Linear Strength, it is not essential, but it is recommended. 

Linear

Muscle Growth

Linear Progression

Strength Block Prep

Squat, Bench, Deadlift

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Beginner - Linear Hypertrophy

This is the higher volume, lower intensity portion of the Linear Hypertrophy program

Beginner - Linear Hypertrophy (Weeks 1-4)

This is the lower volume, higher intensity portion of the Linear Hypertrophy program

Beginner - Linear Hypertrophy (Weeks 5-8)

A follow on to Linear Hypertrophy or an individual strength block if you choose to not do Linear Hypertrophy first. 

This is designed to increase your squat, bench and deadlift maxes with a strength block and peak included.

Linear Strength

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Beginner - Linear Strength

This is the building block before the peaking block

Beginner - Linear Strength (Weeks 1-4)

This is the peaking block for the Linear Strength program

Beginner - Linear Strength (Weeks 5-8)

This program is specifically designed to help you build muscle while increasing your performance in the compound lifts during the off season. 

Variability in numbers is allowed and encourages so use the percentages as a guide. On good days take +2%, on tough days take -2%.

There is optional work in here. You can see on session 3 and 4 there is a 3rd squat day and a 4th bench day, some people aren't able for that amount of frequency especially at the same time, feel free to play around with the program and make sure to listen to your body. 


Powerbuilding

Intermediate

Off Season

Conventional

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The Ultimate Off Season Powerbuilding Program (Conventional)

Foundation Block - Lower volume, lower intensity, setting a foundation for the next two blocks

Intro Block (Week 1-4)

Building Block - Building on the foundation block, this blocks increases in volume and intensity

Block 2 (Week 5-8)

Peak Block - The final block of the program, highest volume and intensity.

Block 3 (Week 9-12)

This program is specifically designed to help you build muscle while increasing your performance in the compound lifts during the off season. 

Variability in numbers is allowed and encourages so use the percentages as a guide. On good days take +2%, on tough days take -2%.

There is optional work in here. You can see on session 3 and 4 there is a 3rd squat day and a 4th bench day, some people aren't able for that amount of frequency especially at the same time, feel free to play around with the program and make sure to listen to your body. 

Sumo

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The Ultimate Off Season Powerbuilding Program (Sumo)

Follow the program as well as you can. 

This program is specifically designed to help you increase overall performance in the 3 compound lifts. 

Don't worry about sticking to the given percentages too much, they're just a guide. On good days take +2%, on slightly worse days take -2%.

You can see on session 3  is a 3rd squat day, please be assured that this is optional, most people aren't able for that amount of frequency. Feel free to play around with the program and make sure to listen to your body. 

Gains

Strength

Progression

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Intermediate Strength Program (Conventional)

Block 1 - (Week 1-4)

Follow the program as well as you can. 

This program is specifically designed to help you increase overall performance in the 3 compound lifts. 

Don't worrying about sticking to the given percentages too much, they're just a guide. On good days take +2%, on slightly worse days take -2%.

You can see on session 3  is a 3rd squat day, please be assured that this is optional, most people aren't able for that amount of frequency. Feel free to play around with the program and make sure to listen to your body. 