Everyone wants to start somewhere and there is an overwhelming amount of information and programs out there to choose from. A lot of them cost money and those who are new or looking to try something new don’t always feel comfortable shelling out money right away. We are here to give you a little help!
This is a great 4 week cycle that is all based off feel or RPE, not percentages. An ideal program for those who are looking to add more Powerlifting into their functional fitness training. Feel free to add in some light conditioning to end your training session.
| Rating | Description of Perceived Exertion |
| 10 | Maximum Effort |
| 9 | 1 Repetition Remaining |
| 8 | 2 Repetition Remaining |
| 7 | 3 Repetition Remaining |
| 5-6 | 4-6 Repetition Remaining |
| 3-4 | Light Effort |
| 1-2 | Very Easy |
WEIGHT
Choose weights that will allow little to no misses, use the same weight for all of the prescribed sets. Each day should take you 45-60 minutes with warmup. Do not jump right into your weight for each set. Listed are your working sets, give yourself a few warmup sets!
CYCLE NOTES:
- Movement - Rep x Sets
- 4x6 - Means you complete 4 reps for a total of 6 sets at one weight.
- Keep track of your accessory work and try to increase your working weight weekly.
Day 1
A.) Squat - 5x5 @6RPE
B.) Pause Bench - 8x3 @4RPE
C.) Accessory - 3 Supersets
- 5/5 KB Front Rack Box Step Ups
- 10 Heel Elevated DB Suitcase Deadlift
- 15 Sumo KB Stance Squat
Day 2
A.) Bench - 5x5 @6RPE
B.) Pause Deadlift - 8x3 @4RPE
C.) Accessory - 3 Supersets
- 10 Incline DB Bench
- 12 Upright Rows
- 15 Lat Pulldowns
Day 3
A.) Deadlift - 5x5 @6RPE
B.) Pause Squat - 8x3 @4RPE
C.) Accessory - 3 Supersets
- 10 Barbell Rows
- 5/5 Staggered Stance Good Morning
- 15 KB Swings
WEEK 2
Day 1
A.) Squat - 4x6 @7RPE
B.) Pause Bench - 10x3 @4RPE
C.) Accessory - 3 Supersets
- 5/5 KB Front Rack Box Step Ups
- 10 Heel Elevated DB Suitcase Deadlift
- 15 Sumo KB Stance Squat
Day 2
A.) Bench - 4x6 @7RPE
B.) Pause Deadlift - 10x3 @4RPE
C.) Accessory - 3 Supersets
- 10 Incline DB Bench
- 12 Upright Rows
- 15 Lat Pulldowns
Day 3
A.) Deadlift - 4x6 @6RPE
B.) Pause Squat - 10x3 @4RPE
C.) Accessory - 3 Supersets
- 10 Barbell Rows
- 5/5 Staggered Stance Good Morning
- 15 KB Swings
WEEK 3
Day 1
A.) Squat - 3x8 @8RPE
B.) Pause Bench - 8x3 @5RPE
C.) Accessory - 3 Supersets
- 5/5 KB Front Rack Box Step Ups
- 10 Heel Elevated DB Suitcase Deadlift
- 15 Sumo KB Stance Squat
Day 2
A.) Bench - 3x8 @8RPE
B.) Pause Deadlift - 8x3 @5RPE
C.) Accessory - 3 Supersets
- 10 Incline DB Bench
- 12 Upright Rows
- 15 Lat Pulldowns
Day 3
A.) Deadlift - 3x8 @8RPE
B.) Pause Squat - 8x3 @5RPE
C.) Accessory - 3 Supersets
- 10 Barbell Rows
- 5/5 Staggered Stance Good Morning
- 15 KB Swings
WEEK 4
Day 1
A.) Squat - 3RM @9RPE
B.) Pause Bench - 10x2 @6RPE
C.) Accessory - 3 Supersets
- 5/5 KB Front Rack Box Step Ups
- 10 Heel Elevated DB Suitcase Deadlift
- 15 Sumo KB Stance Squat
Day 2
A.) Bench - 3RM @9RPE
B.) Pause Deadlift - 10x2 @6RPE
C.) Accessory - 3 Supersets
- 10 Incline DB Bench
- 12 Upright Rows
- 15 Lat Pulldowns
Day 3
A.) Deadlift - 3RM @9RPE
B.) Pause Squat - 10x2 @6RPE
C.) Accessory - 3 Supersets
- 10 Barbell Rows
- 5/5 Staggered Stance Good Morning
- 15 KB Swings