Physiqz 6-Week Powerlifting Program

Instructions
To get started, fill in the following information in the highlighted cells:
Your 1 Rep Max (1RM) values for your three core lifts.
To learn more about the six-week program, visit Physiqz.com.

Enter Your 1RM for the lifts:

Once you complete the first six weeks, reenter your new
training maxes to keep going (after a deload week).
Pay close attention to your RPE, in order to adjust your
training max and prevent injury.
Additional Instructions:
When selecting your main movements, you can swap out the suggested movements to fix
specific weak points you may be having—but only on one day per week.
For example, if you decide to substitute front squats for back squats one day, you still have to
complete back squats on the second squatting day.
Squat:
Weakness in the hole
Paused squats
Pin squats
Knee cave
Wide stance squats
Wide stance paused squats
Hips rising before the knees extend
Front squats
Narrow stance squats
Bench Press:
Weakness off the chest
Paused bench press
Wide-grip paused bench press
Middle area or lockout
Spoto press
Pin press
Deadlift:
Weakness off of the floor
Deficit deadlifts (stand on 45-pound plate or short box)
Snatch-grip deadlifts
Opposite deadlifts (choose the stance you wouldn’t normally do: conventional vs.
sumo)
Weakness around the knees
Rack pulls below the knees
Block pulls (you can use rubber 45-pound plates to form the block if you don’t
have one)
Paused deadlifts below the knee
Weak lockout
Rack pulls below or above the knees
Block pulls
Paused opposite deadlifts
Edit the highlighted cells

Week 1
Day 1 Exercise Sets Reps Weight RPE Rating RPE Ratings
Squat 5 3 188 6 = warm-u
Press 5 3 75
6.5 = “heav
Deadlift 10 3
7 = could h
7.5 = mayb
Glute Ham Raise: 4×10
8 = could h
Ab Wheel Roll-outs: 4×10 8.5 = mayb
Leg Exensions (optional) 9 = could h
Leg Curls (optional) 9.5 = mayb
Day 2 Squat 5 5 175 10 = maxim
Press 5 5 70
Deadlift
Rear-Delt Flies
Curls (optional)
Tricep Pull-downs (optional) Additional ac
Rear-Delt Flie
Day 3 Squat 5 3 163 Hanging Leg
Press 5 5 65 Abdominal P
Deadlift 10 3 Dumbell Flies
Glute Ham Raise: 4×10 etc.
Ab Wheel Roll-outs: 4×10
Leg Extensions (optional)
Leg Curls (optional)

Week 2
Day 1 Exercise Sets Reps Weight RPE Rating
Squat 5 3 194
Press 5 3 78
Deadlift 10 2
Glute Ham Raise: 4×10
Ab Wheel Roll-outs: 4×10
Leg Exensions (optional)
Leg Curls (optional)
Day 2 Squat 5 5 181
Press 5 5 73
Deadlift
Rear-Delt Flies
Curls (optional)
Tricep Pull-downs (optional)
Day 3 Squat 5 3 169
Press 5 5 68
Deadlift 10 2
Glute Ham Raise: 4×10
 Ab Wheel Roll-outs: 4×10
Leg Extensions (optional)
Leg Curls (optional)

Week 4
Day 1 Exercise Sets Reps Weight RPE Rating
Squat 5 3 206
Press 5 3 83
Deadlift 10 3
Glute Ham Raise: 4×10
Ab Wheel Roll-outs: 4×10
Leg Exensions (optional)
Leg Curls (optional)
Day 2 Squat 5 5 194
Press 5 5 78
Deadlift
Rear-Delt Flies
Curls (optional)
Tricep Pull-downs (optional)
Day 3 Squat 5 3 181
Press 5 5 73
Deadlift 10 3
Glute Ham Raise: 4×10
Ab Wheel Roll-outs: 4×10
Leg Extensions (optional)
Leg Curls (optional)

Week 6
Day 1 Exercise Sets Reps Weight RPE Rating
Squat 3 3 219
Press 3 3 88
Deadlift 10 1
Glute Ham Raise: 4×10
Ab Wheel Roll-outs: 4×10
Leg Exensions (optional)
Leg Curls (optional)
Day 2 Squat 3 5 206
Press 3 5 83
Deadlift
Rear-Delt Flies
Curls (optional)
Tricep Pull-downs (optional)
Day 3 Squat 3 3 200
Press 3 3 80
Deadlift 10 1
Glute Ham Raise: 4×10
Ab Wheel Roll-outs: 4×10
Leg Extensions (optional)
Leg Curls (optional)
RPE Ratings:
6 = warm-up weight
6.5 = “heavy” warm-up weight (anything more would be a working set)
7 = could have done 3 or more reps
7.5 = maybe could have done 3 more reps
8 = could have done 2 more reps
8.5 = maybe could have done 2 more reps
9 = could have done 1 more rep
9.5 = maybe could have done 1 more rep
10 = maximum effort, almost failure

Additional accessory exercises include:

Week 3
Day 1 Exercise Sets Reps Weight RPE Rating
Squat 5 3 200
Press 5 3 80
Deadlift 10 1
Glute Ham Raise: 4×10
Ab Wheel Roll-outs: 4×10
Leg Exensions (optional)
Leg Curls (optional)
Day 2 Squat 5 5 188
Press 5 5 75
Deadlift
Rear-Delt Flies
Curls (optional)
Tricep Pull-downs (optional)
Day 3 Squat 5 3 175
Press 5 5 70
Deadlift 10 1
Glute Ham Raise: 4×10
 Ab Wheel Roll-outs: 4×10
Leg Extensions (optional)
Leg Curls (optional)

Week 5
Day 1 Exercise Sets Reps Weight RPE Rating AMRAP
Squat 5 3 213
Press 5 3 85
Deadlift 10 2
Glute Ham Raise: 4×10
Ab Wheel Roll-outs: 4×10
Leg Exensions (optional)
Leg Curls (optional)
Day 2 Squat 5 5 200
Press 5 5 80
Deadlift
Rear-Delt Flies
Curls (optional)
Tricep Pull-downs (optional)
Day 3 Squat 5 3 188
Press 5 5 75
Deadlift 10 2
Glute Ham Raise: 4×10
Ab Wheel Roll-outs: 4×10
Leg Extensions (optional)
Leg Curls (optional)