12 Week Powerlifting Program to Lift Heavy & Get Huge with PDF

Powerlifting is a sport that involves lifting as heavy as possible. It primarily includes Bench Press, Deadlift, and Back Squat as major lifts, together known as The Big Three. These exercises help enhance strength, hypertrophy, and functional fitness and take fitness to the next level.

In this article, I’ve designed the ultimate 12 week Powerlifting program that can help you jack up your strength and build noticeable mass in an organized and efficient way.

If you want a well-crafted and easy-to-follow powerlifting workout plan to scale your one-rep max and build huge mass, I recommend following this routine for three months.

Powerlifting Training Program Summary

This program involves lifting three times weekly: Squat on Monday, Bench on Wednesday, and Deadlift on Thursday.

Keeping a deadlift on Thursday and a Squat on Monday allows you to rest for three days between them so you can focus on each effectively.

You’ll also do some isolation exercises during the working days to work on your muscle-building and progress for clean lifts.

Here’s a list of primary exercises with the accessory lifts you’ll do in this program:

1. Flat Barbell Bench Press
   • Pin Press
   • Spoto Press
   • Dumbbell Tate press
   • Close Grip Bench Press
   • Barbell Rowing
   • Overhead Press
   • Deficit Push-ups
   • Bar Dips
2. Barbell Back Squat
   • Glute-Ham Raise
   • Lunge Variations
   • Back Squat with a Pause
   • Dumbbell Step-up
   • Kettlebell Thruster
3. Barbell Deadlift
   • Barbell Good Morning
   • Reverse Hyperextension
   • Deficit Deadlift
   • Romanian Deadlifts
4. Core Workout
   • Weighted Plank
   • Ab Wheel/Barbell Rollout
   • Weight Plate Crunches
   • Cable Woodchop
   • Pallof Press
   • Bird Dog
   • Dead Bug Pullover

12 Week Powerlifting Workout Plan to Jack Up Your Strength and Mass

Deloading Week – 5th and 10th Week

Week 1

Monday – Squats

• Barbell Back Squat (Main Lift)
  • 5 sets of 5 reps each at 75% of your 1RM.
  • Try to lower your hips below your knees during movement.
  • 3 sets of 6 reps
  • Pick the dumbbells that are heavy enough to perform the suggested reps.

  Wednesday – Bench Press

  • Bench Press (Main Lift)
    • Bench Press: 5 sets of 5 reps each at 75% of your 1RM.
    • Make sure the bar slightly touches your chest during the movement.
    • Do 3 sets of 6 reps each with as heavy dumbbells as possible.
    • Perform three sets of 8-12 reps

    Thursday – Deadlift

    • Conventional Deadlift (Main Lift)
      • 5 sets of 5 reps each at 75% of your 1RM.
      • 3 sets of 6 reps with only barbell, no plates.
      • Perform three sets of 10 reps per arm with moderate to heavy dumbbells

      Week 2

      Monday – Squats

      • Barbell Back Squat (Main Lift)
        • Perform three sets of eight reps at 70%, then three sets of five reps at 80% of your 1RM.
        • 3 sets x 10 reps on each leg
        • 3 sets x 15 reps
        • 3 sets x 15 reps

        Wednesday – Bench Press

        • Flat Bench Press (Primary lift)
          • 3 sets of eight reps at 70% of your 1RM
          • 3 sets of five reps at 80% of your 1RM.
          • 4 sets of 8 reps at 60% of your 1RM.
          • 3 sets of 10 reps
          • 3 sets of 10

          Thursday – Deadlift

          • Conventional Deadlift (Primary Lift)
            • 3 sets of eight reps at 70% of your 1RM
            • 3 sets of five reps at 80% of your 1RM.
            • 3 sets of 10 reps per leg
            • 3 sets of 15 reps
            • 3 sets of 15 reps

            Week 3

            Monday – Squats

            • Back Squat
              • 2 sets of eight reps at 70%
              • 2 sets of five reps at 80%
              • 2 sets of 2 reps at 90%
              • 2 sets of eight reps at 70%
              • 3 sets x 12 reps
              • 3 sets x 10 reps
              • 3 sets x 15 reps
              • 3 sets x 15 reps

              Wednesday – Bench Press

              • Flat Bench Press
                • 2 sets of eight reps at 60%
                • 2 sets of six reps at 70%
                • 2 sets of 4 reps at 80%
                • 2 sets of eight reps at 70%
                • 3 sets x 12 reps
                • 3 sets x 10 reps
                • 3 sets x 10 reps
                • 3 sets x 12 reps

                Thursday – Deadlift

                • Conventional Deadlift (Primary Lift)
                  • 1 set of eight reps at 60%
                  • 2 sets of six reps at 70%
                  • 2 sets of 4 reps at 80%
                  • 2 sets of 2 reps at 90%
                  • 3 sets x 10 reps per leg
                  • 3 sets x 10 reps
                  • 3 sets x 15 reps
                  • 3 sets of 45-second with a 30-second break between them.

                  Week 4

                  Monday – Squats

                  • Back Squat
                    • 2 sets of eight reps at 65%
                    • 2 sets of six reps at 75%
                    • 2 sets of six reps at 80%
                    • 2 sets of four reps at 85%
                    • 2 sets of six reps at 70%
                    • 3 sets x 10 reps per leg
                    • 3 sets x 12 reps
                    • 3 sets x 15 reps
                    • 3 sets x 10-12 reps

                    Wednesday – Bench Press

                    • Flat Bench Press
                      • 2 sets of eight reps at 60%
                      • 2 sets of six reps at 75%
                      • 2 sets of five reps at 80%
                      • 2 sets of three reps at 90%
                      • 2 sets of six reps at 70%
                      • 2 sets x 10 reps per arm
                      • 3 sets x 10 reps
                      • 3 sets x 10 reps
                      • 3 sets x 10 reps

                      Thursday – Deadlift

                      • Conventional Deadlift
                        • 2 sets of eight reps at 60%
                        • 2 sets of six reps at 75%
                        • 2 sets of five reps at 80%
                        • 2 sets of three reps at 90%
                        • 2 sets of six reps at 70%
                        • 3 sets x 10 reps per leg
                        • 3 sets x 15 reps
                        • 3 sets x 15 reps
                        • 3 sets x 10 reps per side

                        Week 5 – Deload Weeks

                        Monday – Squats

                        • Pin Squats
                          • 3 sets of 12 reps at 50%
                          • 3 sets of 12 reps at 50%
                          • 3 sets x 10 reps
                          • 3 sets x 10-15 reps
                          • Three sets of as many reps as possible.

                          Wednesday – Bench Press

                          • Pin Press
                            • 3 sets of 10-12 reps at 50%
                            • 3 sets of 10-12 reps
                            • 3 sets x 10-12 reps
                            • 3 sets x 10-12 reps
                            • 3 sets x 10-12 reps

                            Thursday – Deadlift

                            • Romanian Deadlift
                              • 2 sets of 8 reps at 60%
                              • 2 sets of 6 reps at 75%
                              • 3 sets of 4 reps at 80%
                              • 3 sets of 3 reps at 90%
                              • 3 sets x 15 reps
                              • 3 sets x 15 reps
                              • 3 sets x 10 reps
                              • 3 sets x 10-12 reps

                              Week 6

                              Monday – Squats

                              • Back Squat
                                • 2 sets of eight reps at 65%
                                • 2 sets of six reps at 75%
                                • 2 sets of six reps at 80%
                                • 2 sets of four reps at 85%
                                • 2 sets of six reps at 70%
                                • 3 sets x 10 reps
                                • 3 sets x 10-15 reps on each leg
                                • 3 sets x 10-15 reps
                                • Three sets of as many reps as possible.

                                Wednesday – Bench Press

                                • Flat Bench Press
                                  • 2 sets of eight reps at 60%
                                  • 2 sets of six reps at 75%
                                  • 2 sets of five reps at 80%
                                  • 2 sets of three reps at 90%
                                  • 2 sets of six reps at 70%
                                  • 3 sets x 10-15 reps
                                  • 3 sets x 10-15 reps
                                  • 3 sets x 10-15 reps
                                  • 3 sets x 20 reps

                                  Thursday – Deadlift

                                  • Conventional Deadlift
                                    • 2 sets of eight reps at 60%
                                    • 2 sets of six reps at 75%
                                    • 2 sets of five reps at 80%
                                    • 2 sets of three reps at 90%
                                    • 2 sets of six reps at 70%
                                    • 3 sets x 15 reps
                                    • 3 sets x 15 reps
                                    • 3 sets x 10 reps per side
                                    • 3 sets x 10-12 reps

                                    Week 7

                                    Monday – Squats

                                    • Back Squat
                                      • 2 sets of 8 reps at 60%
                                      • 2 sets of 6 reps at 75%
                                      • 3 sets of 4 reps at 80%
                                      • 3 sets of 3 reps at 90%
                                      • 3 sets x 10-12 reps
                                      • 3 sets x 10-12 reps
                                      • 3 sets x 10-15 reps
                                      • Three sets of as many reps as possible.

                                      Wednesday – Bench Press

                                      • Flat Bench Press
                                        • 2 sets of 8 reps at 60%
                                        • 2 sets of 6 reps at 75%
                                        • 3 sets of 4 reps at 80%
                                        • 3 sets of 3 reps at 90%
                                        • 3 sets x 10-12 reps
                                        • 3 sets x 10-12 reps
                                        • 3 sets x 10-12 reps
                                        • 3 sets x 10-12 reps

                                        Thursday – Deadlift

                                        • Conventional Deadlift
                                          • 2 sets of 8 reps at 60%
                                          • 2 sets of 6 reps at 75%
                                          • 3 sets of 4 reps at 80%
                                          • 3 sets of 3 reps at 90%
                                          • 3 sets x 15 reps
                                          • 3 sets x 15 reps
                                          • 3 sets x 10 reps
                                          • 3 sets x 10-12 reps

                                          Week 8

                                          Monday – Squats

                                          • Back Squat
                                            • 1 set of 8 reps at 60%
                                            • 2 sets of 6 reps at 70%
                                            • 2 sets of 4 reps at 75%
                                            • 2 sets of 4 reps at 80%
                                            • 2 sets of 3 reps at 90%
                                            • One rep max
                                            • 3 sets x 10-12 reps
                                            • 3 sets x 10-12 reps
                                            • 3 sets x 10-15 reps
                                            • Three sets of as many reps as possible.

                                            Wednesday – Bench Press

                                            • Flat Bench Press
                                              • 1 set of 8 reps at 60%
                                              • 2 sets of 6 reps at 70%
                                              • 2 sets of 4 reps at 75%
                                              • 2 sets of 4 reps at 80%
                                              • 2 sets of 3 reps at 90%
                                              • One rep max
                                              • 3 sets x 10-12 reps
                                              • 3 sets x 10-12 reps
                                              • 3 sets x 10-12 reps
                                              • 3 sets x 10-12 reps

                                              Thursday – Deadlift

                                              • Conventional Deadlift
                                                • 1 set of 8 reps at 60%
                                                • 2 sets of 6 reps at 70%
                                                • 2 sets of 4 reps at 75%
                                                • 2 sets of 4 reps at 80%
                                                • 2 sets of 3 reps at 90%
                                                • One rep max
                                                • 3 sets x 15 reps
                                                • 3 sets x 15 reps
                                                • 3 sets x 10 reps
                                                • 3 sets x 10-12 reps

                                                Week 9

                                                Monday – Squats

                                                • Back Squat
                                                  • 1 set of 8 reps at 60%
                                                  • 2 sets of 6 reps at 70%
                                                  • 2 sets of 4 reps at 75%
                                                  • 2 sets of 4 reps at 80%
                                                  • 2 sets of 3 reps at 90%
                                                  • One rep max
                                                  • 3 sets x 10-12 reps
                                                  • 3 sets x 10-12 reps
                                                  • 3 sets x 10-15 reps
                                                  • Three sets of as many reps as possible.

                                                  Wednesday – Bench Press

                                                  • Flat Bench Press
                                                    • 1 set of 8 reps at 60%
                                                    • 2 sets of 6 reps at 70%
                                                    • 2 sets of 4 reps at 75%
                                                    • 2 sets of 4 reps at 80%
                                                    • 2 sets of 3 reps at 90%
                                                    • One rep max
                                                    • 3 sets x 10-12 reps
                                                    • 3 sets x 10-12 reps
                                                    • 3 sets x 10-12 reps
                                                    • 3 sets x 10-12 reps

                                                    Thursday – Deadlift

                                                    • Conventional Deadlift
                                                      • 1 set of 8 reps at 60%
                                                      • 2 sets of 6 reps at 70%
                                                      • 2 sets of 4 reps at 75%
                                                      • 2 sets of 4 reps at 80%
                                                      • 2 sets of 3 reps at 90%
                                                      • One rep max
                                                      • 3 sets x 15 reps
                                                      • 3 sets x 15 reps
                                                      • 3 sets x 10 reps
                                                      • 3 sets x 10-12 reps

                                                      Week 10 – Deload Weeks

                                                      Monday – Squats

                                                      • Pin Squats
                                                        • 3 sets of 12 reps at 50%
                                                        • 3 sets of 12 reps at 50%
                                                        • 3 sets x 10 reps
                                                        • 3 sets x 10-15 reps
                                                        • Three sets of as many reps as possible.

                                                        Wednesday – Bench Press

                                                        • Pin Press
                                                          • 3 sets of 10-12 reps at 50%
                                                          • 3 sets of 10-12 reps
                                                          • 3 sets x 10-12 reps
                                                          • 3 sets x 10-12 reps
                                                          • 3 sets x 10-12 reps

                                                          Thursday – Deadlift

                                                          • Romanian Deadlift
                                                            • 2 sets of 8 reps at 60%
                                                            • 2 sets of 6 reps at 75%
                                                            • 3 sets of 4 reps at 80%
                                                            • 3 sets of 3 reps at 90%
                                                            • 3 sets x 15 reps
                                                            • 3 sets x 15 reps
                                                            • 3 sets x 10 reps
                                                            • 3 sets x 10-12 reps

                                                            Week 11

                                                            Monday – Squats

                                                            • Back Squat
                                                              • 2 sets of 6 reps at 70%
                                                              • 2 sets of 4 reps at 75%
                                                              • 2 sets of 4 reps at 85%
                                                              • 2 sets of 3 reps at 90%
                                                              • 2 sets of 2 reps at 95%
                                                              • One Rep Max
                                                              • 3 sets x 10-12 reps
                                                              • 3 sets x 10-12 reps
                                                              • 3 sets x 10-15 reps
                                                              • Three sets of as many reps as possible.

                                                              Wednesday – Bench Press

                                                              • Flat Bench Press
                                                                • 2 sets of 6 reps at 70%
                                                                • 2 sets of 4 reps at 75%
                                                                • 2 sets of 4 reps at 85%
                                                                • 2 sets of 3 reps at 90%
                                                                • 2 sets of 2 reps at 95%
                                                                • One Rep Max
                                                                • 3 sets x 10-12 reps
                                                                • 3 sets x 10-12 reps
                                                                • 3 sets x 10-12 reps
                                                                • 3 sets x 10-12 reps

                                                                Thursday – Deadlift

                                                                • Conventional Deadlift
                                                                  • 2 sets of 6 reps at 70%
                                                                  • 2 sets of 4 reps at 75%
                                                                  • 2 sets of 4 reps at 85%
                                                                  • 2 sets of 3 reps at 90%
                                                                  • 2 sets of 2 reps at 95%
                                                                  • One Rep Max
                                                                  • 3 sets x 15 reps
                                                                  • 3 sets x 15 reps
                                                                  • 3 sets x 10 reps
                                                                  • 3 sets x 10-12 reps

                                                                  Week 11

                                                                  Monday – Squats

                                                                  • Back Squat
                                                                    • 2 sets of 6 reps at 70%
                                                                    • 2 sets of 4 reps at 75%
                                                                    • 2 sets of 4 reps at 85%
                                                                    • 2 sets of 3 reps at 90%
                                                                    • 2 sets of 2 reps at 95%
                                                                    • One Rep Max
                                                                    • 3 sets x 10-12 reps
                                                                    • 3 sets x 10-12 reps
                                                                    • 3 sets x 10-15 reps
                                                                    • Three sets of as many reps as possible.

                                                                    Wednesday – Bench Press

                                                                    • Flat Bench Press
                                                                      • 2 sets of 6 reps at 70%
                                                                      • 2 sets of 4 reps at 75%
                                                                      • 2 sets of 4 reps at 85%
                                                                      • 2 sets of 3 reps at 90%
                                                                      • 2 sets of 2 reps at 95%
                                                                      • One Rep Max
                                                                      • 3 sets x 10-12 reps
                                                                      • 3 sets x 10-12 reps
                                                                      • 3 sets x 10-12 reps
                                                                      • 3 sets x 10-12 reps

                                                                      Thursday – Deadlift

                                                                      • Conventional Deadlift
                                                                        • 2 sets of 6 reps at 70%
                                                                        • 2 sets of 4 reps at 75%
                                                                        • 2 sets of 4 reps at 85%
                                                                        • 2 sets of 3 reps at 90%
                                                                        • 2 sets of 2 reps at 95%
                                                                        • One Rep Max
                                                                        • 3 sets x 15 reps
                                                                        • 3 sets x 15 reps
                                                                        • 3 sets x 10 reps
                                                                        • 3 sets x 10-12 reps

                                                                        Download The 12 Week Powerlifting Program PDF

                                                                        Final Words

                                                                        1. You can lift more weight and break your 1RM by repeating the same movements over and over.
                                                                        2. You may incorporate pull-ups to build up your pulling and grip strength.
                                                                        3. Depending on your choice, you can add more supporting lifts on your training day.
                                                                        4. Make sure you get adequate rest in between the training days.
                                                                        5. Aim for heavier loads each succeeding week to create your new PR or 1RM.
                                                                        6. If you’re a beginner, reduce the number of sets per workout to make it less taxing.
                                                                        7. You can do steady cardio on a bicycle, treadmill, or elliptical cross trainer of your choice.
                                                                        8. I also recommend taking a steam bath, cold shower, ice bath, or massage after each week for quick muscle recovery.
                                                                        9. Use proper supportive equipment, such as an Olympic belt, wrist wrap, elbow support, and knee compressor, for safe and effective lifts.
                                                                        10. Take ample rest between sets to minimize the risk of injury.
                                                                        • Tags: Powerlifting, Workout Routine