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Warrior 2K

Power up your lifts, love the life

My Powerlifting Program!

September 19, 2017 by warrioradmin 29 Comments


➢Online Coaching and Blog:

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My Current Powerlifting Program

0:20 – Introduction
1:09 – My Powerlifting Background
2:58 – WTF is Progressive Overload?
5:44 – Starting Strength for Novice Lifters
8:04 – 5/3/1 for Intermediate Lifters
10:20 – Smolov for Advanced Lifters
12:26 – Smolov Jr. for Semi-Advanced Lifters

All you ever wanted to know about different powerlifting programs ranging from novice to advanced difficulty.

Once again, these programs are primarily strength-based, but can be used in conjunction with hypertrophy-style training in order to facilitate increases in strength whilst training for bodybuilding/aesthetics-purposes.

Instagram:

@Vitruvian_Physique

Facebook:

Snapchat: VitPhysique

—–Resources—–

Starting Strength Excel Template:

Ice Cream Fitness Novice 5×5:

5/3/1 Explanation:

5/3/1: Excel Template:

Smolov Program:

Smolov Excel Template:

Vitruvian Physique’s Smolov Jr. aka Ogus 7/5/3 Excel Template:

Thanks for watching 🙂

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Filed Under: Powerlifting Training

Comments

  1. Shashank Chitta says

    February 25, 2016 at 12:06 am

    Would you recommend doing this on cutting macros?

    Reply
  2. Kim Hoornaert says

    March 2, 2016 at 8:51 am

    Hey man i just discovered you’re channel and im pretty impressed! I been lifting for 2 years now (drugfree) and i can tell youre natty all the way or atleast im pretty sure. Thanks for the vids bro! And if you read this, are you familiar with bigger leaner stronger program from mike matthews? He claims to be natty and his program is a hybrid powerlifting/bodybuilding program. Any opinion on this? I never liked the high intensity training. Will i see this in my gains eventually? Thanks again mate! Keep it up.

    Reply
  3. Gates2Aion says

    March 3, 2016 at 6:53 am

    Just downloaded your spreadsheet going to start this today 🙂

    Reply
  4. SiMax Fitness says

    March 7, 2016 at 6:39 pm

    Can’t get the Smolov Jr template to download :@

    Reply
  5. jeffery delrymple says

    March 13, 2016 at 11:59 am

    smolov works but I wouldn’t recommend it. it destroys your knees

    Reply
  6. Omar Flex says

    March 18, 2016 at 6:23 pm

    i remember watching your video of who is natural like 6 months ago and i found it really informative and 3 days ago i came back to your channel and you have super great content! you have now become my favorite channel

    Reply
  7. Sebastien Cote says

    March 23, 2016 at 1:58 am

    how does powerlifting affect our fat percentage? great vid man

    Reply
  8. frank hofman says

    March 26, 2016 at 8:20 pm

    Hii,
    Is it still possible to build strenght while in a calorie deficit(cutting)??

    Thanks in advance!!

    Reply
  9. Wombat Dribble says

    April 5, 2016 at 8:33 pm

    I have been looking for this video! I the same am similar to you Igor, mostly focused on aesthetics, but also in strength gain. Thanks so much!

    Reply
  10. Bojan Bojadzieski says

    May 2, 2016 at 9:19 pm

    I have been doing Jason Blaha’s novice program for a few months , i honestly can’t believe how good the routine is , used to talk so much shit about fullbody routines , after trying it..#FeelsBadMan

    Reply
  11. marvin says

    May 23, 2016 at 6:52 pm

    what about the isolation exercises ?

    Reply
  12. Skye13 says

    May 30, 2016 at 3:31 pm

    Looks something like Jesse Norris type of program. Igor, are you following Dmitriy Smirnov? Highly recommend. To expand the knowledge, you know.

    Reply
  13. Chris Beck says

    June 11, 2016 at 4:59 pm

    Did you do any bodybuilding assistance work while running this program? And if so how much extra volume would you recommend?

    Reply
  14. yezzzsir says

    July 8, 2016 at 7:04 pm

    Good vid. My lifts suck serious balls, so I tried running a moded version of smolov Jr myself for bench the other month & loved the progress I made. I now do it for all my lifts cycling my main one each month & keeping the others on maintenance.

    Reply
  15. Joyce Tan says

    July 18, 2016 at 4:27 pm

    Its the 3rd time I’m watching this video, AND I’m still learning.

    Reply
  16. emnaq3 says

    August 6, 2016 at 2:59 am

    I have a 260 bench 260ish deadlift and a 245 squat. I didn’t really trained squat and deadlift consistently up until 3 months ago and I’ve been lifting for about a year and one month. Would you recommend doing an intermediate program or a beginner program? I’m a more serious about my strength than my looks at the moment so I wanted to do a powerlifting program while bulking until January next year.

    Reply
  17. PyroPlays says

    August 29, 2016 at 8:32 pm

    Yo man i was just wondering when i run the last program the one you are on do i do those lifts then leave the gym or do i do accessory work after the lifts??

    Reply
  18. jonathan tam says

    September 9, 2016 at 6:39 am

    Hi Igor, I’m pretty interested in the 7/5/3 program, but i wanted to ask about when you would do each exercise. I’m assuming that you do these on your “heavy” days that you mentioned in your 2x each body part in 8 days, but would doing the bench press and overhead press on your “heavy push” day together be too taxing on the body? would you recommend separating the two exercises to different push days?

    Reply
  19. Peter Rodgers says

    September 14, 2016 at 1:58 pm

    Hey Igor, big fan of your channel. I cant download the your program template for some reason. Any chance you could send it to me. keep it up man, love the videos. #pokemonmaster #Zfighter

    Reply
  20. Rafi Islam says

    October 17, 2016 at 11:51 pm

    Piratebay…

    Reply
  21. The Nutrition Monkey says

    October 21, 2016 at 3:29 pm

    Hello! Long time viewer but only just come across this one 🙂 Unforunately I can’t manage to download it. The xlsx format isn’t recognisable for some reason and upon converting it into an xls, I manage to open the file but it is blank for some reason. Any help? Would love to be able to use the excellent source! 🙂

    Reply
  22. The ProdiG says

    November 9, 2016 at 5:54 pm

    Why do you have pirate bay bookmarked 😉

    Reply
  23. TheKapzor says

    December 3, 2016 at 7:07 pm

    I cannot open the “Vitruvian Physique’s Smolov Jr. aka Ogus 7/5/3 Excel Template”? Says file is corrupt? I have the latest version of excel

    Reply
  24. Travis A. says

    January 11, 2017 at 7:57 pm

    How do you integrate body-building with this schedule? When on this program, do you do anything else in the gym?

    Reply
  25. Syakir Bahrin says

    January 13, 2017 at 2:58 am

    I’m currently on Stronglifts 5×5. How long till I can move to a more advanced program? thanks

    Reply
  26. Eric Heflin says

    February 2, 2017 at 12:12 am

    this channel is going to be huge, seriously. great stuff, thanks for breaking it down

    Reply
  27. Божидар Николов says

    February 18, 2017 at 10:19 am

    I can’t open the 7/5/3 Excel Template can you please give the download link ? And btw great video ! 🙂

    Reply
  28. Alex Sweeney says

    April 5, 2017 at 1:02 am

    Lol 8:59 “squat 1000lbs for 3 reps”

    Reply
  29. TigerHogan says

    May 26, 2017 at 8:35 am

    Starting Strength should be used for no longer than six months.

    Reply

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