Powerlifting Program Based On Stats

Based on your stats (80kg bodyweight, 200kg squat, 230kg deadlift, and 130kg bench), you appear to be an intermediate powerlifter. Considering your experience level, I've developed a detailed and personalized powerlifting program for you to follow. This program will have a higher volume to challenge you and help you continue making progress. Training Frequency: 4 days per week (2 days upper body, 2 days lower body) Periodization: This program will utilize a 4-week cycle, with each week focusing on a different intensity and rep range. Warm-up: Perform a general warm-up with 5-10 minutes of light aerobic activity (jogging, cycling, etc.) and dynamic stretching. Then, complete specific warm-up sets for each main lift, starting with low weight and gradually increasing to your working sets' weight. Cool-down: After each workout, take 5-10 minutes for light aerobic activity and static stretching to help with recovery. Recovery: Make sure to get adequate sleep (7-9 hours per night) and proper nutrition. Don't forget to schedule a deload week every 4th week to allow your body to recover fully. Weekly Schedule: Day 1: Upper Body (Bench Focus) Day 2: Lower Body (Squat Focus) Day 3: Rest Day 4: Upper Body (Overhead Press Focus) Day 5: Lower Body (Deadlift Focus) Day 6: Rest Day 7: Rest Week 1 (High Volume): Day 1: Bench Press - 4 sets x 8 reps at 70% of 1RM Barbell Rows - 4 x 10 Incline Dumbbell Press - 3 x 12 Lat Pulldowns - 3 x 12 Tricep Dips - 3 x 15 Hammer Curls - 3 x 15 Day 2: Squat - 4 x 8 at 70% of 1RM Romanian Deadlift - 4 x 10 Leg Press - 3 x 12 Leg Curls - 3 x 12 Calf Raises - 3 x 15 Plank - 3 x 60 seconds Day 4: Overhead Press - 4 x 8 at 70% of 1RM (estimate based on bench press) Pull-ups - 4 x 10 Close-grip Bench Press - 3 x 12 Seated Cable Row - 3 x 12 Lateral Raises - 3 x 15 EZ Bar Curls - 3 x 15 Day 5: Deadlift - 4 x 8 at 70% of 1RM Front Squat - 4 x 10 Bulgarian Split Squats - 3 x 12 (each leg) Glute Bridges - 3 x 12 Calf Raises - 3 x 15 Hanging Leg Raises - 3 x 12 Week 2 (Moderate Volume): Day 1: Bench Press - 5 x 5 at 80% of 1RM 2-6: Same as Week 1 Day 2: Squat - 5 x 5 at 80% of 1RM 2-6: Same as Week 1 Day 4: Overhead Press - 5 x 5 at 80% of 1RM Day 4 (continued): 2-6: Same as Week 1 Day 5: Deadlift - 5 x 5 at 80% of 1RM 2-6: Same as Week 1 Week 3 (High Intensity): Day 1: Bench Press - 6 x 3 at 90% of 1RM 2-6: Same as Week 1 Day 2: Squat - 6 x 3 at 90% of 1RM 2-6: Same as Week 1 Day 4: Overhead Press - 6 x 3 at 90% of 1RM 2-6: Same as Week 1 Day 5: Deadlift - 6 x 3 at 90% of 1RM 2-6: Same as Week 1 Week 4 (Deload): Day 1: Bench Press - 3 x 5 at 60% of 1RM 2-6: Same as Week 1, but with reduced weight (50-60%) Day 2: Squat - 3 x 5 at 60% of 1RM 2-6: Same as Week 1, but with reduced weight (50-60%) Day 4: Overhead Press - 3 x 5 at 60% of 1RM 2-6: Same as Week 1, but with reduced weight (50-60%) Day 5: Deadlift - 3 x 5 at 60% of 1RM 2-6: Same as Week 1, but with reduced weight (50-60%) Nutrition: Aim for a balanced diet with adequate protein intake (1.6-2.2g of protein per kg of body weight) and enough calories to support your training and recovery. Injury Prevention: Focus on proper form and technique when performing each exercise. Ensure that you're using appropriate weights and not overloading yourself. Include mobility work and stretching in your routine to maintain flexibility and joint health. Plateau-Breaking Strategies: Assess your technique and make any necessary adjustments. Manipulate training variables like volume, intensity, and frequency. Try variations of the main lifts to target weak points (e.g., pause squats, deficit deadlifts, board presses). Incorporate accessory exercises to address specific weaknesses. Ensure proper recovery, nutrition, and sleep. After completing this 4-week cycle, repeat the cycle, adjusting the weights as needed to reflect any improvements in strength.