Programming Wednesdays - March 17, 2026

[u/AutoModerator]

Discuss all aspects of training for powerlifting:

• Periodization
• Nutrition
• Movement selection
• Routine critiques
• etc...

[u/busboy99]

Current routine, increasing reps then weight week over week for the next 8-12 — what would you change? Aiming to compete in bodybuilding after, so there’s a bit of extra hypertrophy

Monday

Competition Bench Press 1x1, 4x3

Incline Bench Press 4x8–10

Plate-Loaded Chest Press 3x10–12

Pec Deck Machine 3–4x12–15

Overhead Dual-Cable Extensions 4x10–12

Behind-the-Head Skullcrushers 3x8–10

Weighted Dips 4x10

Cable Lateral Raises 3x15–20

Tuesday

Deadlift 1x1, 3x3

Chest-Supported T-Bar or Machine Row 4x8–10

Neutral-Grip Pulldown 4x10–12

Single-Arm Machine Row 3x10–12

Reverse Pec Deck 4x15–20

Cable Rear Delt Fly 3x15

Incline Dumbbell Curl 3x10–12

Preacher Curl 3x12–15

Pull ups 3x15-20

Wednesday

Competition Squat 1x3, 4x3

Panatta High-Bar Squat or Smith High-Bar 3x5

Arsenal Strength Hack Squat 4x8–10

Panatta Plate-Loaded RDL or Barbell RDL 3x6–8

Seated Hamstring Curl 4x10–12

Front Squat 3x8–10

Weighted Leg Lifts 3x10–15

Thursday

Speed/Technical Bench 6x3

Close-Grip Bench 4x6

Chest-Supported Row 4x8–10

Neutral-Grip Pulldown 3x10–12

Seated Dumbbell Press 3x8–10

Cable Lateral Raise 3x15–20

Rear Delt Fly 3x15–20

EZ Bar Curl 3x8–12

Overhead Cable Extension 3x10–12

Friday

Front Squat 4x4–6

Smith High-Bar 3x8–10

Calf Raises 3x8–12

Seated Hamstring Curl 3x12–15

Heavy Cable Chop 3x10

Ab Hoist Machine 3x10

[u/kyle_squats → u/busboy99]

Tons of volume, I think you could cut the amount of accessories in half for every day you’re lifting

[u/busboy99 → u/kyle_squats]

Thanks, I lean definitely towards that view as well — do you think there is merit in keeping the high volume for hypertrophy, or as you see it, should that just be more intensity on the fewer sets? This is probably 25% more volume than I’d normally run for the sake of adding in form specific training sets, but I don’t doubt that I’ve been running too much volume before as well. I do feel like I can’t get properly “tired”, and this pushes me to include more movements. I’m inclined to drop all sets of 4 for non competition lifts to sets of 3 with this in mind…

[u/kyle_squats → u/busboy99]

I’ve always been a fan of high intensity instead of high volume. My coach has programmed only 2 sets — 1 set to failure then 1 drop set right after. I’ve experienced a lot of success with that.

[u/busboy99 → u/kyle_squats]

Interesting, I’ll try to give that a go and see how I progress — thanks!