FREE Powerlifting Program - 2022 PRs 15 Week Program

[@realnatedieckhaus]

I went from a 395 to 485lb squat, 500 to 580 deadlift and a 305 to 350 bench running your 2018(once) and 2021(multiple times) programs. They really just don't compare to any other templates out there. Love everything about them. Super pumped to give the 2022 one a shot. Maybe after a run-through of it, I'll finally be on the search for a coach. Steve, you're the GOAT!

[@PRsPerformance]

Oh wow, that progress is insane man, that’s so awesome to hear!!

[@vqe8686]

Have you used the program?

[@realnatedieckhaus]

The 2022? Yes@@vqe8686

[@krzysztof-michalak]

I've put 100kg on my total in 14 months using programming based on your last year's free program and programming guides. Thank you!

[@PRsPerformance]

That's fantastic man, great to hear!

[@arian9310]

Finished this program about two weeks ago. SBD numbers went from (in lbs) 385/305/455 to ---/325/480. Had a medical thing that made me not able to squat for the first two weeks of the peaking block. Still attempted 405 (high bar) and failed but got about 70% of the way up. It was also the first time I've done a SBD day on maxing day. If I maxed out on different days, I'm sure I could've done 335 and 495 on B/D. I ran the program as is with no modifications. Easily my FAVORITE program I've done ever. Fatigue builds up noticeable but its very manageable. I found the RPE range was great and spot on for me. Im going to start this again tomorrow (no peak block this time) but with a modification to the 2nd squat day. Will incorporate SSBs this run and see if it helps. Will adjust numbers so SSB max is no more than 90% of reg. squat 1RM. Will also swap the paused DL's for some other DL variation, not sure which at the moment.

[@PRsPerformance]

Great to hear you enjoyed it and like the ideas for the adjustments for the 2nd go around!

[@pashutpowerlifting]

I appreciate your kindness sharing your programing with us, it's very helpful. Thank you.

[@PRsPerformance]

You’re welcome!

[@dakotahrivers6640]

So i just joined the USAPL federation and my first meet is on october 7th this year! So excited to take on a new sport like this, the powerlifting community has been so incredibly supportive every step of the way, even though my lifts aren't impressive. These kind of resources really make a difference for it. The fact that you did all this and made it available for free really shows a lot about your character and the spirit of the powerlifting community

[@PRsPerformance]

That is great to hear man and best of luck with your first meet!

[@EandaGamez]

Just wanted to say thanks for this program! Ive tweaked it a bit but ive hit some nice prs :) Squat: 135kg to 160kg, Bench: 120kg to 130kg, Deadlift: 160kg to 200kg

[@PRsPerformance]

Nice work!

[@PRsPerformance]

The two most common questions I get that I did not answer in the video are 1.) can you adjust the program, add exercises to it, etc. etc. and 2.) should you max out at the end of each block and how should you adjust training maxes. 1.) This is a template, so not one size fits all, so if you feel like there is a way to adjust the program to better suit you or change the recommended split, by all means do so! 2). Do not max out at the end of each block, follow the deload structure that then leads directly into the next block. If you would like to max out there is an optional peaking block to do that in. As well as here is an article that details when and how to adjust training maxes..... prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-max/

[@AnimeWill]

Pin this comment 😀

[@PRsPerformance]

@@AnimeWill good idea!

[@danieljahn2027]

Man, between yours and swolefessor’s channel, powerlifting is in great hands 🔥💪🏻

[@PRsPerformance]

I appreciate that!

[@rel8m868]

I did your old program before my last powerlifting meet in early 2021, put up a 600kg total and loved the program. cant wait to follow this one soon after training for bodybuilding for the past two and a half years! thanks man

[@PRsPerformance]

You’re welcome!

[@余啓正-q8u]

You’re just excited? I’m freaking excited about this!!!!!!

[@PRsPerformance]

hahahaha love it!!!

[@user-gp8tp1di4h]

Just found this program. Looks outstanding and I can’t wait to start running it in a few weeks. Thanks for giving back to the powerlifting community!

[@PRsPerformance]

You’re welcome!

[@AbdAbd-bb4vz]

hows it going

[@zachbird2465]

Watching you set it up last year along with your other KZbin videos and blog posts from website have been more than enough for me to personalize it to myself. Teach a man to fish…

[@PRsPerformance]

You have learned well padawan

[@MrCatgroove]

You keep bringing awesome content for free. I love it.

[@PRsPerformance]

Always!

[@chloemongin4832]

Wow!! What an incredible free resource for powerlifters!

[@PRsPerformance]

Thank you!

[@MrDancewithme12]

My gym friend shared this program to me. From 225lbs Squat to 375lbs, Bench 165 to 265 lbs and 345 lbs Deadlift to 465 lbs. I am so glad my friend recommended this to me. My lifts skyrocketed. Is it okay to add a couple of isolation exercises related to the compound lift each day? You are a legend man!

[@PRsPerformance]

Awesome progress! And yes, you can adjust however you’d like.

[@DeadMitch]

@MrDancewithme12 In only 1 run?

[@MrDancewithme12]

@@DeadMitch About 3-4 times already or maybe more. But sometimes I stopped training for 2-3 months and then go back at it again because of work.

[@mike-litoris]

I will run the Squat scheme of the 2022 in the 2021 program, bc I can only hit 4x a week training 100% consistantly, and I'm happy with the results of my bench and Deadlift as it is. Plus I really hated highbar and I think for myself, that I had too little comp squat in blocks 1 and 2 bc there was so much pause. I'm quite exited to see if those tweaks will be beneficial for me. But thank you for providing these templates!

[@PRsPerformance]

You’re welcome!

[@user1837-n1s]

First thank you for sharing this !! I have a meet in exactly 10 weeks, how can I adjust this program for that ? If that is possible of course

[@PRsPerformance]

Start at the beginning of the 2nd block

[@ecsaw]

1) Is this program suitable for both intermediate & advanced trainees? 2) How would you classify an intermediate/advanced trainee? 3) If nutrition/sleep, programming and technique is well taken care of, are there other reasons that cause a training plateau?

[@PRsPerformance]

1.) Yes 2.) Training age 3.) Plenty of other external factors that can play into things too, ie relationships stress, work activity (physically demanding job), etc.

[@ecsaw]

@@PRsPerformance What training principles/guidelines do you adopt when designing this program?

[@ecsaw]

@@PRsPerformance Based on your experience, what’s the average expected gain per lift after each block/program?

[@declanelcocks]

Any suggestions for a home gym user who doesn't have access to any kind of leg press type machine? Also, the accessories from Ben are awesome! Appreciate the effort you put in.

[@PRsPerformance]

Reverse Lunges, Bulgarian Split Squats, or heel elevated goblet/zercher squats

[@16abdul]

@@PRsPerformance Thanks for your fantastic replies, I came here to ask the very same question.

[@jameslu5075]

Hi coach. Quick question. I noticed the 3xBench/Sumo program has close grip bench and the 4xBench/Sumo has tempo bench instead. In addition, the 4xBench has 2 competition bench days. 1) What is the rationale for having close grip in the 3xBench and tempo bench in the 4xBench? 2) Would it make sense to swap out one of the competition bench days on the 4xBench with close grip so you get competition, tempo, larsen, and close grip all in 1 week? Thank you!

[@PRsPerformance]

That could be a whole video on differences in high frequency bench programming, so hard to answer in just a comment.

[@jotarokujo8052]

Leaving my comment here to document my progress!

[@PRsPerformance]

Look forward to hearing about it!

[@JackehTube]

Hi Steve, I noticed that each block allows for you to change your training max. Is this meant to be adjusted each block or kept consistent. Also what’s the difference between a training max and just an all time PR?

[@PRsPerformance]

Here is an article I wrote on training maxes to give a detailed explanation to your question! prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-max/amp/

[@MewiYT]

Hey, i love your program, right now im at week 3 and finally I found program that i really enjoy! But i still have some issues with when to try hit 1RM? At the end of each block, or before deload week? I red your article about that you sent into comments several times but still i dont understand, so im trying to reach your help in comment section when would you recommend it to me try pr? Or should I hit just random when im feeling it? Thanks man, keep up with your content❤

[@PRsPerformance]

It is set up so that either 1.) You hit maxes on week 4 of block 3 or 2.) You used the optional peaking block and hit maxes at the end of block 3 on week 5.

[@neroray77]

A little late and maybe a stupid question, but is there a reason you dont program any overheadpresses? Could I add some without "spoiling" any progress?

[@PRsPerformance]

You can adjust the program however you would like.

[@bloodstriker94]

How is the best way to adjust this 4x training day/ week programm to a 3x day/ week programm? Split the volume of the 4 days over 3 days? Or do the 4th day as fist day of the 2nd week, or will the Volume be too low by doing that?

[@PRsPerformance]

You can adjust however you would like, it is written as intended for best results.

[@bloodstriker94]

I guess that means train 4 days or get bad results :(

[@richie810]

my gym does not have 2.5lb plates, which forces me to work in 10lb increments with the set weight ending in 5. One of the backoffs calculated to 250lbs, which requires 2.5lbs plates to load. What would I do when a set is calculated at a weight ending in 0? I could just round up/down myself but i’m not sure how i’ll show that on the sheet given the rounding is already set.

[@PRsPerformance]

You can go in an change the rounding to the nearest 10. Video shows how to do that.

[@richie810]

@@PRsPerformance I tried adjusting the rounding, unfortunately changing it to 10 still resulted in the same calculation of 250lbs.

[@PRsPerformance]

Ah okay sorry, I get what you are saying now. Really then just up to you whether you decide to round up or down, I'd just base it on the day and how you are feeling.

[@richie810]

@@PRsPerformance Thank you for your responses. I’ll adjust based on the day, it just won’t reflect that way on the total volume calculations which, hopefully, shouldn’t be too big of an issue.

[@omarnassar6714]

Can't say thx enough! , that's an amazing work from you to the community .

[@PRsPerformance]

You’re welcome!

[@carthuy]

Hello, Im planning on using this as my first program. A little confused on what the primary,secondary, and tertiary lifts mean on the reccomended split. Could you elaborate?

[@PRsPerformance]

Order of importance/strength

[@kaprelim8135]

Very late question but can I make the 4 day 3x bench and sumo deadlift be instead a conventional deadlift? Like I would follow the program the same except I'm switching the sumo and sumo accessories into conventional lift and work. Thank you so much for the free program man

[@PRsPerformance]

You can adjust the program however you would like.

[@yuzeyang153]

I would like to ask if I have no harmstring curls in my home gym😢 can I use Romania dl or Dumbbell dl or other actions u recommend instead? Thank you very much

[@PRsPerformance]

You can sub in whatever you’d like based on equipment availability

[@MohammadGamer57]

Hey! Got a question about changing the (Belt Squat/Leg press/Hack squat) for a (DB Bulgarian split squat) accessory. Can i do that?

[@PRsPerformance]

You can adjust however you would like

[@yungturtz6234]

Just got to the end of block 3 week 5! Steve you're the goat! Would you say it'd be fine to re-run the programme straight away? Have/am building some good momentum! :)

[@PRsPerformance]

If it worked well, then yep, definitely can roll right back around and re-run it!

[@0Fallen0]

Should I run 3x or 4x bench program if I have long arms? I've heard some people say long armed lifters' shoulders will get too beaten up with 4x but I also feel like since I struggle with bench most, frequency should also help more. I'm confused about this. Just hoping to get your reccomendation on this. Thanks in advance!

[@PRsPerformance]

You’d fit more into the 3x bench based on what you said. But if you find you easily recover from that, then try the 4x

[@toast4778]

Hi, I'm following the 2023 pre-program (4 benches + sumo), and I have a question. on day 5 "sumo pause deadlift 0-1-0" is this top hold pause 1 tempo or bottom stop (just off the floor) and lockout 1 tempo?

[@PRsPerformance]

Pause just off the floor

[@joshvillarojo1481]

Hello Steve! I have been running this program and have been wrapping up the 4th week of the 1st block and I’ve noticed that there are 4 weeks + a deload week every block. With that being said, do you think it would be a good idea to add another week or 2 per block considering that I have been making great progress and the estimated 1RMs have been increasing each week with no stall or regression in the 1RMs?

[@PRsPerformance]

You can adjust however you’d like if you think it would benefit you, worth trying.

[@doglordo9715]

Hi Steve! Awesome program here. Just wondering if the deload’s are incorporated into the training blocks, or if I will need to stick my own in when I need to. Cheers!

[@PRsPerformance]

Please watch the video

[@ks24pl97]

Hi, Steve! Don't know if you still read the comments here since the video is a bit older. Really like the channel and your approach to programming. I want to start the 15W program, but have also seen the video on "distance traveled". I am a 6"4 long legged lifter and I feel like Squats and Deadlifts induce a lot of fatigue. Should or could I make slight changes to the Sumo DL/Bench 3x program to adjust for that fact? How could they look like? Thanks a lot and best regards. (PS: please make that paypal option available for powerliftingnow :D )

[@PRsPerformance]

You can adjust the program however you’d like if you feel like certain adjustments would suit you better. And PayPal option is available. Email [e-mail]

[@MikeJr_]

Hey it’s it cool to do incline dumbbell bench 2x a week I messed up and I wasn’t paying attention, didn’t know it was flat on primary bench days but I don’t wanna switch it up? Thanks

[@PRsPerformance]

You can adjust the program however you would like

[@square7935]

hi steve im not an expert in excel sry but is there a way for me to input kg numbers that will calculate the rest in kg cause right know if i wanna input weight its in pounds and calculated in kg i hope u know what im trying to say or in general keep all numbers in kg like an option

[@PRsPerformance]

Need to go manually adjust the formulas to round to the nearest 2.5 instead of 5.

[@peppers1616]

Thanks a lot for your videos. They've helped me a lot to train my squats pain free. I really want to do one of your new programs, they look awesome but I'm used to training with a higher bench and OHP volume,do you think I could benefit from lowering my bench volume?

[@PRsPerformance]

I can’t answer the question on individual bench programming without having a full perspective on your training history, but barring you have very minimal range of motion on bench, I can’t imagine you need significantly more volume than what is presented in the 4 day program.

[@peppers1616]

@@PRsPerformance I'll try the program out exactly as written and monitor results and adjust if necessary only. Thanks again for the programs I'm really excited to try it out!!

[@nicholasdeanpt]

What's the reasoning behind reverse lunges instead of Bulgarian split squat? and should we use dumbbell or barbell for it? Thanks for making the program free!!

[@PRsPerformance]

Dumbbells, and they are interchangeable, but since this is a template program, reverse lunges are easier for most people to perform.

[@mauricio1421]

Hey coach, I will start the 4x bench Sumo program and I wonder if this program have a week or day when I test my 1RM? I'm asking this because I don't compete in powerlifting, I'm just a hobby lifter who wants to get stronger and I want to always test myself and see improvements in my heavier lifts.

[@PRsPerformance]

Yes at the end of the program you can choose to do the optional peaking block and max, as shown in the video.

[@zhanx1]

Do you have any guidance on potentially updating the training maxes from block to block to block? Is this desirable/necessary or do you recommend working with the same training maxes for all 3 blocks? If we should update maxes each block, what method would you suggest? Thanks!

[@PRsPerformance]

I have an article on my website about that.... prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-max/

[@JackPrivett]

Can I run this as a beginner? I want to try a powerlifting approach.

[@PRsPerformance]

Yes you can!

[@raizan6564]

How can i modify this to work entirely in kg instead of lbs? As someone who doesnt know the lb system, or use lb plates, it gets very confusing

[@PRsPerformance]

Insert training maxes as kg, and then go to the weight cells and adjust the rounding from 5 to 2.5. A quick trick is to do a "find and replace" for the string ", 5)" into " 2.5)" and tick "also search formulas" and sheets will change the rounding on every formula for you.

[@raizan6564]

@@PRsPerformance thanks!

[@hatubadhan405]

hi steve ! so at the end of each block (Week 4) before the deload week 5 started, i try to hit a new PR so i can adjust the trainings maxes to the latest status and transfarred to the next block ? otherwise i cant see any progression example on the 4* bench program MY Benchmax: actually 255Ibs at Week 0 Block1/ Primary Bench Week 4= 235lbs 1*1 at 7RPE Block2/ Primary Bench Week 4=240lbs 1*1 at 8 RPE Block3/ Primary Bench Week 4=245lbs 1*1 at 8-9 RPE Peeking Block/ Primary Bench Week 4=250lbs at 9 RPE So from Week 0 to Week 15 is the same result 255lbs!!! Nothing has change......I must have misunderstood something, please correct me

[@PRsPerformance]

Either 1.) you are entering in training maxes in the wrong spots or 2.) the program does not have a day you max out unless you do the peaking block and do a meet or mock meet on that final week 5 day.

[@hatubadhan405]

@@PRsPerformance trainings maxes are in the upper left corner,it hinkt i hit the right spot, you can try and enter 255 pounds in the peeking block but therer is no max out it is under the training maxes

[@jeremylhau]

Hi I wanna ask when should I retest my PR. Should I do it after 15 weeks and then retest everything? Also any guideline on how to warm up for a max out test. I am new to this sport. Thank you very much Another question is what if I don’t feel that tiring after 4 weeks, should I continue the deload or should I move towards another block right away?

[@PRsPerformance]

There is an optional peaking block for block 3 if you’d like to test maxes at the end. As for deloading, you can adjust the program however best suits you.

[@ninapesutic]

hi steve! I ran your program once and I want to run it again but I feel that my maxes have gone up(i did not use the optional peeking block)so do I just type in the same maxes that I typed the first time or should I type the maxes approximately that I think they are?

[@PRsPerformance]

Please read the pinned comment

[@skywalker1017]

Thanks Steve, great program. I have two questions. 1) Do we skip block 3 and start peaking block after block 2 if we are competing? 2) Do we have to change training max each block based on our performance in that block or it should remain same?

[@PRsPerformance]

1.) Yes skip block 3 2.) Here is an article on training maxes….. prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-max/amp/

[@skywalker1017]

@@PRsPerformance Thanks for answering.

[@justanothercommenter8739]

Thank you for the free program ❤ On the sumo versions, would barbell RDLs be any less effective than dumbbell RDLs, and would barbell RDLs be a good alternative if I don’t have access to heavy enough dumbbells?

[@PRsPerformance]

Barbell RDLs tend to be more fatiguing, so that is why dumbbells are programmed. If you don’t have access to heavy enough dumbbell, I would do split stance RDLs

[@justanothercommenter8739]

Thank you

[@ltreeh]

In the 4x Bench - Conventional program, Block 2 Week 5 Day 1 has the second deadlift set as a 3x5. I'm assuming this is a typo as all the other days have the 5x1 cluster (or 3x1 for deload weeks)?

[@PRsPerformance]

yes it is, thank you for letting me know, fixed it in the template!

[@franklachapelle4627]

I love this program, already on week 3! Already getting so much gains from it. I wanted to ask if it’s possible that I can adjust on the rows and pull downs variation. I love weighted pull-ups and barbell rows, would you think alternating it within the rows and pull downs would be detrimental to progress?

[@PRsPerformance]

You can adjust however you would like, as this is a template program and not one size fits all.

[@jungminoh7277]

TY to share this program. one quick question i have to rest at sat, sunday what is best split for me? mon~friday 5day straight or mon(workout) tues(rest) wed~friday(workout) 4day split whats you recommendation?

[@PRsPerformance]

There is 4 different versions of the program so that depends on which one you are doing.

[@0Fallen0]

A couple questions about the program. Should maxes be set same for each block, if not how to judge it. Second question, If I am not running the peaking block, how can I figure out the maxes for the next training cycle (going back to block 1)?

[@PRsPerformance]

There is an article on how to adjust training maxes in the description

[@0Fallen0]

Got it, Thanks! @@PRsPerformance

[@jaiajimal5952]

Hey man, i have noticed the 3x bench conv and sumo are extremely similar with the only adjustements being between the actual deadlift programming and 1 or 2 accessories. I really like the layout of the conv 3x bench than the sumo so can i just take the sumo deadlift programming and just replace it with the conv deadlifts in the conventional 3x bench?

[@PRsPerformance]

You can adjust however you would like, so yes.

[@thebarbellbackpacker]

Steve, I am running a 4 day split so I am squatting and deadlifting on the same day. Would you still recommend the set of 5 prior to to the fatigue single for deadlift on Day 4?

[@PRsPerformance]

Yes

[@ulfang]

Why do you always have squat/deadlift in the same day? Wouldn't it be better to have a squat/bench or deadlift/bench day, from a recovery perspective? Also deadlifting at the start of the session. Thanks a lot for the content!!

[@PRsPerformance]

Because there is a lot of fatigue carry over between squat and deadlift. If you do them on separate days, it’s training similar patterns and muscle groups 4-5 times a week. And I’d almost always do squats before deadlifts in a session because many times deadlift will actually feel better from that, or at least be unaffected. Versus squat will be affected by deadlifting first.

[@MrSHOT321]

thanks for this! To convert to kg just change the 5s to 2.5 right? and would you recommend running all 15 weeks in a bulk or would maintenance suffice?

[@PRsPerformance]

Yes, just adjust all formula rounding to 2.5! And maintenance is fine, just not in a deficit.

[@MrSHOT321]

@@PRsPerformance cheers

[@gumaboss1426]

Hey, kinda new to this, where do u insert 2.5?

[@Jacob-do4qo]

Is going to failure on all my accessories ok or will I get too fatigued ?

[@PRsPerformance]

Just depends, but on average you can push accessories harder.

[@chronicell998]

If you were to change a exercise programmed with a topset + backdowns to just backdowns, would you carry over the topset into the new sets? 1x3, 3x5 turn into 4x5?

[@PRsPerformance]

Yes

[@jilianecuyugan1215]

Hey steve, im not planning to do the peaking block and would just repeat to block 1. How would this affext my rep schemes since I wont have a new max to base my working sets off of?

[@PRsPerformance]

Please see the description box

[@samoot]

Im about to finish the 2021 program and it has worked quite well. The thing is ive done all the days in the opposite order, like i start at day 4, then day 3, day 2 and at the end of the week is day 1. Is it a bad idea to continue like this, because previously im used to doing deadlifts on the first day of the week, bench second, squat on third etc?

[@PRsPerformance]

You can adjust the program however you would like if it better suits you.

[@joshfinlayson5863]

Hi, I was sick for a week and missed a whole week of lifting, should i continue where I was up to before getting sick or skip that week of the program.

[@PRsPerformance]

I’d restart the block you were on at week 1.

[@Airidas778]

I don't believe anyone will answer this. But after the first squat and deadlift session I'm way too sore for the day 5. Should I repeat the week 1 or just go to week 2? Almost pulled my hip with an empty bar, could'nt have completed day 5 anyhow...

[@PRsPerformance]

You can repeat week 1, but also re-evaluate if this is way more workload than you’ve ever done before. If so, you may want to pull back some of the total sets and then slowly build up to his level of workload. Or it’s very possibly this program is just very different from things you’ve been doing so you are getting a lot of novel soreness that will dissipate after a week or 2.

[@Airidas778]

@@PRsPerformance appreciate your responce a lot, thank you for your work.

[@user-jh1ho9cw7o]

Really enjoying the program Steve just got one more question. Would you recommend leg pressing single with a single leg or both as my day 1 leg accessory ? Thank you

[@PRsPerformance]

Both legs

[@Jacob-do4qo]

Is the middle sticking point on bench due to weak front delts. If so would it be ok to add a barbell overhead press into the program or would that be to much volume? Thanks

[@PRsPerformance]

No, it’s just your sticking point based on your leverages. Everyone has a sticking point, it’s a just a function of biomechanics.

[@DeanAtanasov]

Hey Steve where would you put weighted dips as an accessory for each specific program and would you use the same progression model as your IG post

[@PRsPerformance]

Replace the machine chest press/dumbbell bench on day 5 of the 3x program and the day 2 of the 4x program. And yes, use the same model as the IG post.

[@abstergo7718]

Can we do any other exercise instead of reverse lunge(if yes then suggest any other exercise )and Thanks for the help man 🫡

[@PRsPerformance]

You can adjust however you would like

[@rainjango4410]

Hey, how do exercises like Isometrics affect fatigue? If you added in a wall sits everyday would it effect your compounds to any significant degree?

[@PRsPerformance]

Depends on the extent of loading and volume. If it’s light, then no it shouldn’t be an issue.

[@lilfreezy8688]

Why can't i find the 6-10 and 11-15 week blocks ? I click on them but nothing opens

[@PRsPerformance]

I am not sure, because they are there. May try to re-download the program or restart your device.

[@jianmingyu1833]

this is gold！ Got a question，shall i update a new training max on block 2 based on my work of block 1

[@PRsPerformance]

Read the info in the description box

[@dabz_9869]

Awesome work man! How would you split up the 3 day bench + Sumo into 5 training days? I was thinking of moving the tertiary bench onto its own day. Thanks man!

[@PRsPerformance]

The split I have said up would be optimal, but you can shift the bench days based on what might work better for you.

[@gumamarin7501]

if we finished block 3 (11-15), not peaking. We need to max out to know our maxes on each lift on one day(sbd), or how?

[@PRsPerformance]

Click the link in the description about training maxes

[@AbdAbd-bb4vz]

Can i do the 3 main blocks then do the peaking block?

[@PRsPerformance]

You can adjust the program however you would like

[@devinvangils]

Thanks for the programm. I have a question regarding using this with the metric system (kilos). Can i just intput my training maxes as kilo in the LB square to have kilos as BE range and TE range? Or should i calculate the kilos to lb everytime?

[@PRsPerformance]

Yes you input as kilos, just need to go into the cell formulas and change the rounding to the nearest 2.5 then versus 5.

[@Patrick-it5do]

Hi i really do hope you see this. I’ve made major progress on all 3 lifts thanks to your program. I need some help, my right arm usually locks out late on bench so I’m guessing it’s weaker than my left. I think isolation exercises would help but i don’t know when to add them to prevent it from affecting my other lifts. I’m currently running the 4xbench conventional program. If you could also help with specific isolation movements for my weak right arm that would be great. Thank you.

[@PRsPerformance]

That’s likely more a technique issue than a muscular weakness

[@Patrick-it5do]

@@PRsPerformance it’s not intentional, really wish I could show you. My left arm has already pushed the weight up and then my right arm finishes the movement. But I’ll check my technique. Thank you.

[@LucasWilson-x6i]

hey, as im running your program im starting to realize that my close grip is stronger than my normal grip. Should I give it a few weeks before swappinf grips? Also is there such thing as too close of a grip?

[@PRsPerformance]

Ya if it feels strong you can flip it. And I wouldn’t say there necessarily is too close of a grip if it’s strongest.

[@LucasWilson-x6i]

​@@PRsPerformance thank you

[@jdizzzo7]

I’m on week 3 of the first block and my bench seems to be trending down. Recovery factors aside, I’ve been using the low end of the rpe range and even lowered my max a bit to play it safe and I’m still struggling. For example, the rpe 7.5 bench was actually rpe 9 and I had to drop below the calculated back off sets. Ive done well with high volume bench in the past, I’m not sure what’s wrong.

[@PRsPerformance]

It is a template program, so it is not one size fits all. Without coaching you directly, I couldn’t say specifically what you’d need to change or better suit you.

[@jamaljackson4863]

I got sick and took a 7 day break between weeks 3 and 4, would you still recommend going throughb a deload or moving on to the next block?

[@PRsPerformance]

Move onto the next block

[@sebilica123]

Thank you for the programs! I was wondering if it the split is working every other day ? I have a different work schedule and I can hit the gym every other day only.

[@PRsPerformance]

You can adjust the split however you’d like, just that the recommended split is the optimal one.

[@anthony_82pl]

Would a closer grip be okay on the quarternary bench day or should I adjust the percentages? I ask cuz I go to a commercial gym on that day and my arms physically cant reach for my comp grip LOL. Doing the 4xBench&Sumo template. I'm also a big archer with short arms

[@PRsPerformance]

Yep that's fine. The percentage likely is fine, but if needed adjust 3-5% down if that closer grip does have a notable strength decrease.

[@MikeJr_]

So I only workout in a home gym and I don’t have access to any dumbbell for incline bench, is it okay to do incline with a barbell as well???

[@PRsPerformance]

Yes, you can adjust the program however you’d like

[@MikeJr_]

@@PRsPerformance Okay nice thank you!

[@Jeneric81]

Damn, I *just* started the "old" program. Think I'll stay the course and jump on this later, greatly enjoying the program so far. Thanks for all the free stuff you're putting out there, your videos alone have fixed major aspects of my squat and deadlift. EDIT: Goddamnit, this new program seems so much more fun, think I'll switch. One question, on the secondary squat day I have access to a pendulum squat machine (I don't on primary day). I saw you heavily hyping them in the Q&A vid, would you recommend doing them instead of reverse lunges, or switch place with the Leg Press (inc. sets and reps) on the primary day? Sorry for the overly specific question you already addressed in the video :)

[@PRsPerformance]

I'd recommend if possible doing the pendalum squat instead of the leg press, but if it has to be done on the secondary day you can do that instead of the reverse lunges as well, not a huge difference.

[@Chinonotme]

Can i deadlift with a deadlift bar while running this program or do i have to stick to stiff bar for best results?

[@PRsPerformance]

Yes you can

[@FreeJ60]

a buddy of mine was running the sumo version into a meet and got slightly injured and can’t perform sumo. would you recommend switching to a different version or continuing the same version with conventional ?

[@PRsPerformance]

Switch to the conventional version if he’s changing stances.

[@cameroncavanaugh2464]

This is awesome! I understand everything is specific and this is just a generalized program... however, is there a way you would go about sumo 1x / wk and conventional 1x / wk or even like top set sumo, back down conventional and vice versa (top set conventional, back down sumo)? Thanks for everything Steve!

[@PRsPerformance]

If you want to do just 1x a week, delete the secondary day and add 1 additional back off set to the primary day.

[@cameroncavanaugh2464]

@@PRsPerformance thanks for the response, my question must've came off differently than I meant it. I mean more how do you go about sumo & conventional in the same program? Ex: primary day sumo - secondary day conventional.... or primary day - top set sumo, back down conventional, secondary day- top set conventional, back down sets sumo... etc. I hope that makes more sense, thanks!

[@ArtlantisDE]

Hey thanks for the program, I did 2 blocks now and the progress is already huge. I just noticed that the tertiary bench day (Larsen Press) feels extremely light. The top set is a RPE5.5 for me in week 4. Is this wanted or should I maybe adjust the percentages a bit?

[@PRsPerformance]

It’s supposed to be light, but you can up the training max if you feel like it’s too easy.

[@Ahmet-vs8rx]

Hi steve, first i want you to pardon me for my bad English secondary I want to thank you for that good content. my question is should i attempt for 1rm before jumping to a new block or how i should choose my new 1rm for second block

[@PRsPerformance]

No, do not test your training maxes after each block. Here is an article on when and how to adjust them..... prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-max/

[@imonker1552]

Hey just started the program and was just wondering how often should I pr? my intail thought would be in between each block so I can enter new maxes for the beginning on each block. idk much about programming so any help is welcome

[@PRsPerformance]

Do not try to PR between each block. It is set up to PR at the end of the program.

[@user-jh1ho9cw7o]

Love your content, going to use this too push 800kg total. With the 3 day bench conventional deadlift. I can't workout on Friday. Would Saturday be optimal or a different day ? Thanks

[@PRsPerformance]

You can adjust the program however is needed to work best for you.

[@ZiadHindawy]

As someone who trains in my basement and have no machines.. What can I change the (belt squat/leg press/ hack squat) for that's only done with a barbell or DBs?

[@PRsPerformance]

Unilateral leg work (reverse lunges, Bulgarian split squats)

[@tnsoulman]

This is great! A question though.... Any considerations a 55yr old should make running this?... Reduction in volume, for example.

[@PRsPerformance]

Without knowing training history and what you've typically done I can't say that for sure. This is a general template of workload that find is fairly average for the majority of lifters, but yes, Master's lifters do tend to do a little less total workload. So if you feel like this is too much, adjust down slightly.

[@Roberth1289]

So I’ve looked through I’m sure it’s been answered but after all the blocks should I max out after the deload or after week 4 on the third block?

[@PRsPerformance]

Please read the pinned comment

[@akocsgo]

Hi, I haven't found where I can change the program from LBS to KG (4x bench-summary) 😓

[@akocsgo]

(4x bench-sumo*)

[@PRsPerformance]

Just insert in the weight in kilos for the training maxes, then in the cells adjust the rounding to the nearest "2.5" rather than "5"

[@akocsgo]

@@PRsPerformance I put the weight in pounds and the kg is adjusted automatically in the "training maxes" table, but I didn't find where I can change the "5" to "2,5" so that it shows the weight in kg in the "weight" part of the exercise table

[@northernlaw8317]

why on day two do you do rows and then the day after you have rows programmed again. Would it be too fatiguing?

[@PRsPerformance]

No, it’s not a significant amount of back work either day to cause excessive fatigue

[@abstergo7718]

one important question will this help in building muscle or its only strength focused ???

[@PRsPerformance]

It will help build muscle

[@abstergo7718]

@@PRsPerformance Thanks man not expecting quick response but thanks .....and keep the good work ❤️

[@alec8751]

I might struggle getting time for 5 trainings days a week but I think 4x a week bench would be beneficial? Can I add some bench work on the 4th day of the 3x Bench, Sumo program?

[@PRsPerformance]

This is a template, so you can adjust however you would like, but the way it is written is done so for the likely best results.

[@mmmri]

you should do a video about cluster sets

[@PRsPerformance]

I'll keep that in mind!

[@brianhua4878]

I second this. I'm curious behind why you decided to program cluster sets for the secondary deadlift as opposed to one of the variations you like in the other videos you have posted. Thanks!

[@tenzinkalden5591]

Been loving the program just about to compete block 2. Just wondering when I should attempt a pr? I see there are heavy singles programmed on block 3 but no specific week to hit a pr. Thanks so much for the great content.

[@PRsPerformance]

Those singles in block 3 are for that.

[@tenzinkalden5591]

@@PRsPerformance Should I simply attempt it on a day I feel strong or should I aim to hit it at the latter end of the program. Thanks so much for the response.

[@andrewlipnick8131]

Hey, I have a question about this program (and it might actually make a good video topic). I am in week 4 of this program and I had to miss a workout because my gym is closed all weekend due to thanksgiving. Am I better off just skipping the workout and continuing the program as written? Or should I do the last day of week 4 on Monday and move back every day in week 5 a day or two and then one of the deload week's days to start week 6 as originally scheduled? I imagine I may run into similar issues around Christmas and new year's so just a general answer to how to approach missing days in the gym would be great but just an answer to what I should do next week would be appreciated too.

[@PRsPerformance]

That all depends on how many days you have to move things back. If it’s the entire weekend, I’d just skip and move onto week 5. If it’s just 1 day later, then I’d still do that workout.

[@andrewlipnick8131]

@@PRsPerformance Thanks! I'd have to move the workout 2 or 3 days back so I will just skip it