PRS Ten-Week Beginner Powerlifting — Rolling Edition

Complete four volume weeks, the fifth-week deload, four strength weeks and the tenth-week deload. Choose starting top weights that allow clean reps with the required reserve. Use your week-four top-set effort to choose the week-six triple: for squat and bench, keep the weight at RPE 8.5 or above, add five percent at 7–8, or ten percent at 6.5 or below. For deadlift, the increases are 2.5 and five percent. If your effort falls between those bands, choose the next weight yourself. Use these chosen week-six weights rather than example weights. Choose assistance top weights from the required reserve, then apply the reductions for later sets. In deloads, base assistance on the previous top-set weight it refers to. Overhead press percentages use the first top weight from the relevant volume or strength phase. Pause close-grip bench where called for, do hammer curls standing and use a V handle for pushdowns. Choose any optional arm-restriction setup yourself; no pressure or duration is set. Keep each training max separate from earlier top-set results. Choose your weights before another block; there is no automatic reset or failure progression.

• Back extension bench
• Barbell
• Cable stack
• Dumbbells
• Flat bench
• Lat pulldown machine
• Leg press machine
• Resistance bands
• Squat rack