Write me a weekly exercise plan for powerlifting for four days per week based on progressive overload principle.

Use a four-day powerlifting-focused schedule built around squat, bench press, deadlift, and overhead press. Treat the sets and reps below as a starting template, not a transcript-prescribed routine: the evidence supports compound lifts and gradual progression, but does not specify these exact four days or accessory exercises. 1

• Day 1 — Squat focus: Back squat 4×6–8; front squat 3×8–10; Romanian deadlift 3×8–10; leg press 3×10–12.
• Day 2 — Bench focus: Bench press 4×6–8; incline dumbbell press 3×8–10; close-grip bench press 3×8–10; dips 3 sets, stopping close to failure rather than forcing every set to failure. 2
• Day 3 — Deadlift focus: Deadlift 4×5–6; deficit deadlift 3×6–10; barbell row 3×6–10; pull-ups 3 sets, stopping close to failure.
• Day 4 — Overhead-press focus: Overhead press 4×6–8; push press 3×6–8; lateral raises 3×10–12; face pulls 3×12–15.

Progress by adding load or reps gradually; a general guide for strength is about 3–5% more intensity per week, adjusted to the lift and your ability to maintain good technique. Track total work as sets × reps, and keep increases in weekly volume modest—around 5% is a stated guide, with increases above 10% discouraged. 3 4 5

Keep the main lifts consistent long enough to build skill and measure progress; small exercise variations can be introduced after roughly 6–12 weeks. Consider a lighter deload week after about five or six weeks of progression. Prioritize correct movement and technique, especially before pushing load. 6 4 7