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 on the 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.

Progressive Overload

Andy and Andrew discuss the importance of progressive overload in training and how to appropriately increase intensity and volume. They emphasize the 10% rule for increasing intensity and recommend identifying one or two meaningful variables to progress.

Huberman Lab

Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity | Huberman Lab Guest Series