Hello fellow bodybuilding and powerlifting enthusiasts. I just got back from winning the Canadian National Powerlifting Championships where I broke the Canadian record in the Bench Press (475 lbs) in the 180 lbs weight class. I also managed a 550 lbs squat and a 620 lbs deadlift. Not bad for a guy who was in the hospital 4 days before the meet.

If you want a hardcore body that not only looks good but also has the power to back it up I suggest you give my training program a try. The basic outline is 4 days on followed by 1 day off. The numbers listed are my actual lifts. Adjust the weights higher or lower depending on your strength level. Rest times are 3-5 minutes in order to ensure recovery between sets.

DAY 1: Legs All squats are done below parallel. To get an idea use a milk crate and squat until your ass hits the crate (if it doesn't your not going low enough). No need to do any pansy lifts like leg extensions, lunges, or hamstring curls. Deep squats are all you need to shock your legs into new growth.

Squats
135*12 reps deep squats without belt
225*10
315*8
365*5
405*4-6 with belt
455*3-5 with belt and medium tight knee wraps
495*2-3 with belt and tight knee wraps
365*10 belt only (down set)

DAY 2: Chest/Shoulders/Triceps The focus of today's workout is the bench press. 95% of the time when your asked how much you can lift there asking about the bench press. Board presses involve having a person hold 2 by 4's on your chest in order to increase your lockout power and triceps strength.

Bench Press
135*10 pause for 1 second on chest
225*8 paused
315*5 paused
365*8-10 no pause at the chest
405*2-4 no pause
435*3-5 2boards no pause
455*3-5 3boards paused
495*2-3 4boards paused
315*10 to chest no pause (down set)

Seated Shoulder Press with Dumbbell's
65*10 warm up
90*6-8
80*10 (down set)

30*12-15 ultra strict

DAY 3: Back There's nothing like heavy deadlifts to add some serious thickness to your entire back. It will not be long before you'll be turning heads with both your size and strength, as even the smallest of lifters can move some serious iron by focusing on this mass builder. Sumo deadlifts are done with legs apart while conventional deadlifts are done with feet close together. Be sure to use good technique and keep your back flat during these lifts to prevent injury. Always pause the weight on the ground between reps when deadlifting.

Deadlifts
225*10 sumo no belt
365*8 sumo no belt
435*5 sumo no belt
495*5 sumo with belt
545*5 sumo belt
585*2-3 sumo belt
455*8 conventional belt
495*2-3 conventional belt

Bent Rows
315*8-12 supinated grip (palms under bar) with straps
225*12-15 pronated prip with straps

Chins to Front
Bodyweight + 35 lbs*7-8 pause at top
Bodyweight + 35 lbs*6-7 pause at top
Bodyweight*10-15 (down set) ultra strict

Seated Rows
300*8-10 close grip
225*15 (down set) ultra strict

DAY 4: Biceps/Calf's/ light cardio Most powerlifters do not train calf's or biceps, but in order to compete in both sports and present the total package you need to add this 4 th day to your training regimen.

Bicep Curls
80*15
90*12
100*10
110*8
120*6

Standing Calf Raises
400*12-15 to failure + forced reps 3 sets

Seated Calf Raises
150*12-15 to failure + forced reps 2 sets  

DAY 5: Off you earned it Repeat

Greg Doucette

Feel free to Send me a Message. I am available for both phone and Internet consultations. If you are interested in knowing more feel free to contact me. Until next time good luck with your training and if you want to try something different give my routine a try (you won't regret it).