The Outlaw Powerlifting - 5 week
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5 WEEK POWERLIFTING PROGRAM
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Welcome Page
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Thank you and welcome to The Outlaw Powerlifting: 5 Week Powerlifting Program
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This program is suitable for a wide range of skill levels
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In order to start the program you are required to know your Training 2RM (2 rep max)
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This 2RM should be a weight that you can pull comfortably for 2 reps on any day (even a bad one)
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It is acceptable to start with a slightly lower Training 2RM if you are unsure, as you will still be able to make progress.
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The same applies to the 5RM (5 rep max) for your accessory work
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If you only know your 1RM or 5RM, feel free to use a rep max calculator to key in your calculated 2RM
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Getting started
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Key in your 2RM values into your Tier 1 section (yellow box only)
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Key in your 5RM values into your Tier 2 section (yellow box only)
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The sheet will calculate your 5 week program
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Do bear in mind that this is a public sheet so do be aware that other people could be accessing the sheet at the same time
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If you notice someone is already on the same sheet, do move on to the next sheet and follow the same instructions as all sheets are the same
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Exporting your 5 week program
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For Printing:
Exporting to PDF:
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File > Print
File > Download as > PDF document (.pdf)
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Print Sheet with the following settings:
Print Sheet with the following settings:
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Paper - A4Paper - A4
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Orientation - Portrait
Orientation - Portrait
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Scale - Fit to width
Scale - Fit to width
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Margins - Narrow (preferably)
Margins - Narrow (preferably)
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Training
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Tier 1 exercises are your main lifts: Squat Bench Deadlift
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Tier 2 exercises are compound movements that are similar movements to your Tier 1 exercises
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Tier 3 exercises are more isolated movements focusing on smaller groups of muscles
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Additional accessory exercises can be done after the main session is complete
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We recommend more focus should be put on doing exercises that you might be weaker at
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Do note that Rest and Nutrition will have a significant effect on training and your results
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What's Next?
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Once you have completed the program, you may spend some time to test out your new rep max for your main lifts.
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Once you have your new rep maxes, feel free to repeat the program!
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Feel that you need some guidance on technique? Do contact our coaches, we will do what we can.
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Feel that you want to take your training to the next level? Visit www.theoutlaw.com.my for info on our latest coaching services.
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Disclaimers:
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- Do consult your physician to ensure you are physically and mentally fit to carry out the above physical activity
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- All exercises in the program should be carried out with acceptable form in order to reduce the risk of injury
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- Do not ignore some aches/pains, and if you do experience pain/discomfort is would be advisable to get it checked before proceeding further.
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