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Powerlifting Programs, Beginner Powerlifting, Squat Program, Bench Press Program, Deadlift Program, Free Powerlifting Program, Affordable Program.

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Cascioli Strength & Conditioning

An RPE based approach for someone who wants some structure with weekly progressions leading up to a test at the end of the 8 weeks.

powerlifting

squat

bench press

deadlift

accessories

CSC Intermediate Powerlifting Program - 8 Week RPE Based

Volume + Specificity increases over the course of 8 weeks leading to an RPE 9 for the big 3.

The Ladder

An RPE based approach for someone gearing up for a competition. This program is not for someone new to training and requires you to be on top of all training variables. You will be pushed right into competition and ready to smash some PRs.

2x Squat

3x Bench

2x Deadlift

High Volume 

Accessories

All The Smoke  - 12 Week Advanced Meet Prep

Specificity increases over the course of 12 weeks leading  into competition.

Meet Prep

This program is for someone who is newer to strength training. The program offers guidance through exercise selection and progression to maximize their strength journey.

NO BARBELL

Dumbbells

Full Body

Beginner

Intro to Strength Training - Block 1

Block 1- Intro

Barbell

Dumbbell

Gym Access

Intro to Strength Training - Block 2

Block 2 - Volume + Intensity Increase

This is perfect for someone who is new to powerlifting and wants to start building a strong base with the compound lifts. You will be exposed to various accessory movements that will help compliment the squat, bench and deadlift.

Less than 1 year

beginner

1x squat

1x bench

1x deadlift

Intro to Powerlifting - Block 1

Intro to Powerlifting

1x/squat

1x/bench

1x/deadlift

Intro to Powerlifting - Block 2

This program is designed for someone who wants the best of both worlds (powerlifting and bodybuilding). You will be exposed to compound movements along with a variety of higher volume bodybuilding exercises. The split is Lower/Upper/Lower/Upper.

bodybuilding

strength

hypertrophy

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Powerbuilding - Block 1

This program is designed for someone who wants the best of both worlds (powerlifting and bodybuilding). You will be exposed to compound movements along with a variety of higher volume bodybuilding exercises.

Block 1

Powerbuilding - Block 2

Block 2

If you're someone who has other priorities or at a time in your life where you only have an hour or so to train and still wanting to maximize the result, this program is for you!

3x/week

1 hour

2x squat

2x bench

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Powerlifting On A Time Crunch - Block 1

Time Crunch

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Powerlifting On A Time Crunch - Block 2

This is program will be dedicated to squats + leg accessories only! If you are someone who wants to really emphasize the squat for a few months, this is the program for you. You can still slot this specific lift/program into your weekly workout regime where you see fit.

Squat Focus - 2x per week

Squat will be a priority while implementing this layout alone or within your current training program.

Squat Priority + Accessories 

volume

Squat Focus - 3x per week 

Squat Priority + Accessories

This is program will be dedicated to bench press+ upper body accessories only! If you are someone who wants to really emphasize the bench press for a few months, this is the program for you. You can still slot this specific lift/program into your weekly workout regime where you see fit.

Bench Focus - 2x per week

Bench Press will be a priority while implementing this layout alone or within your current training program.

Bench Press Priority + Accessories

higher frequency

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Bench Focus - 3x per week  

advanced

high frequency

Bench Focus - 4x per week 

This is program will be dedicated to deadlifts + upper & lower body accessories only! If you are someone who wants to really emphasize the deadlift for a few months, this is the program for you. You can still slot this specific lift/program into your weekly workout regime where you see fit.

sumo

conventional

upper body

lower body

Deadlift Focus - 2x per week  

Deadlift will be a priority while implementing this layout alone or within your current training program.

Deadlift Priority + Accessories

If you want a little bit of variation in your training post competition, this program is a great transition block for you. During this month you will be performing variations of the barbell movements along with various accessories to be set up nicely for your next meet preparation.

post comp

variations

front squat

hex bar

Post Comp Blues (Transition Block) - 3x/week

Transition Block

4x/week

Post Comp Blues (Transition Block) - 4x/week

30 exercises that you can perform with only 1 pair of dumbbells. The frequency of the program is 2x/week with progressions made weekly. If you want to get some quick and intense workouts in from the comfort of your own home, this program is for you.

full body

dumbbells

core

at home

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30 Exercises - 1 Pair of Dumbbells 

Full body workouts  with weekly progressions. All you need are a pair of dumbbells

No Excuses - Only A Pair of DBs Needed

This program is designed for someone who cycles regularly and wants to compliment it and get with some strength training.

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