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

Here's a weekly powerlifting exercise plan based on the progressive overload principle. This plan utilizes the concepts discussed by Andy Galpin on the Huberman Lab and follows a structure similar to the conjugate model, while ensuring proper progression and exercise variation.

Weekly Schedule:

Day 1: Squat Focus

• Primary Movement:
  • Back Squat: 4 sets of 6-8 reps
• Accessory Movements:
  • Front Squat: 3 sets of 8-10 reps
  • Romanian Deadlift: 3 sets of 8-10 reps
  • Leg Press: 3 sets of 10-12 reps

Day 2: Bench Press Focus

• Primary Movement:
  • Bench Press: 4 sets of 6-8 reps
• Accessory Movements:
  • Incline Dumbbell Press: 3 sets of 8-10 reps
  • Close-grip Bench Press: 3 sets of 8-10 reps
  • Tricep Dips: 3 sets to failure

Day 3: Deadlift Focus

• Primary Movement:
  • Deadlift: 4 sets of 5-6 reps
• Accessory Movements:
  • Deficit Deadlift: 3 sets of 6-8 reps
  • Barbell Row: 3 sets of 8-10 reps
  • Pull-ups: 3 sets to failure

Day 4: Overhead Press Focus

• Primary Movement:
  • Overhead Press: 4 sets of 6-8 reps
• Accessory Movements:
  • Push Press: 3 sets of 6-8 reps
  • Lateral Raises: 3 sets of 10-12 reps
  • Face Pulls: 3 sets of 12-15 reps

Progressive Overload Guidelines:

1. Intensity Increase: Aim for a 3% increase in the weight you lift each week. Ensure that this increment is manageable and does not lead to more than a 10% overall volume increase per week 1.

2. Volume Management: Monitor your volume (sets x reps x weight). Do not exceed a 10% increase in total volume per week. Preferably increase by about 5-7% to avoid overtraining 1.

3. Variation: Incorporate small variations in exercises every 6-12 weeks to maintain specificity without overloading the same movement patterns continuously. Examples include changing grips, stances, or equipment (e.g., moving from back squat to front squat) 2.

Important Notes:

• Ensure proper warm-up before each session.
• Focus on form and technique, especially when increasing weights.
• Consider incorporating deload weeks every 4-6 weeks to allow for recovery.
• Adjust accessory exercises as needed based on personal weak points or preferences.

By adhering to these guidelines, you can maximize gains and prevent injury through consistent progressive overload.