Pure Power Mag 16-week Squat Routine
Based on a 190 lbs (86 kg) lifter with a 405 lbs (184 kg) training max and a 405 lbs (184 kg) competition max we get the following cycle. Pounds are rounded to the nearest 5 lbs.
Notation: sets x reps @ weight (% of max).
bw = bodyweight, CFmax = competition squat max, TFmax = training squat max
Ab work (basic core work) = crunches, obliques, leg raises, reverse hypers, hypers, and sit-ups.
CYCLE 1 (Weeks 1-7)
The goal of this cycle is to push up your raw lifting abilities. If you need to use a belt try to limit that to weights of 80% or more. No other supportive powerlifting equipment should be worn in this phase.
Week 1
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% TFmax), 4 @ 265lbs (65% TFmax) work sets: 8x2 @ 285lbs (70% TFmax), 1 @ 305lbs (75% TFmax) |
| Bench Press | |
| Paused Competition Squat warm-up: 6 @ 205lbs (50% TFmax), 5 @ 265lbs (65% TFmax) work sets: 4x4 @ 245lbs (60% TFmax) | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Bench Press assistance |
| Ab work | |
| Thursday | Lunge warm-up: 7 @ 95lbs (50% bw) work sets: 5x3 @ 135lbs (70% bw) |
| Deadlift | |
| Front Squat warm-up: 6 @ 205lbs (50% TFmax), 5 @ 245lbs (60% TFmax) work sets: 5x2 @ 285lbs (70% TFmax) | |
| Leg Curl warm-up: 1x10 work sets: 4x6 | |
| Deadlift assistance | |
| Ab work | |
| Friday | Bench Press assistance |
| Ab work |
Week 2
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% TFmax), 4 @ 265lbs (65% TFmax) work sets: 7x2 @ 305lbs (75% TFmax), 1 @ 325lbs (80% TFmax) |
| Bench Press | |
| Paused Competition Squat warm-up: 6 @ 205lbs (50% TFmax), 5 @ 265lbs (65% TFmax) work sets: 2x3 @ 270lbs (67% TFmax) | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Bench Press assistance |
| Ab work | |
| Thursday | Lunge warm-up: 7 @ 95lbs (50% bw) work sets: 5x4 @ 135lbs (70% bw) |
| Deadlift | |
| Front Squat warm-up: 6 @ 205lbs (50% TFmax), 5 @ 245lbs (60% TFmax) work sets: 5x2 @ 305lbs (75% TFmax) | |
| Leg Curl warm-up: 1x10 work sets: 4x6 | |
| Deadlift assistance | |
| Ab work | |
| Friday | Bench Press assistance |
| Ab work |
Week 3
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% TFmax), 4 @ 265lbs (65% TFmax) work sets: 5x2 @ 325lbs (80% TFmax), 1 @ 345lbs (85% TFmax) |
| Bench Press | |
| Paused Competition Squat warm-up: 6 @ 205lbs (50% TFmax), 5 @ 265lbs (65% TFmax) work sets: 2x3 @ 275lbs (68% TFmax) | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Bench Press assistance |
| Ab work | |
| Thursday | Lunge warm-up: 7 @ 95lbs (50% bw) work sets: 5x4 @ 145lbs (75% bw) |
| Deadlift | |
| Front Squat warm-up: 6 @ 205lbs (50% TFmax), 5 @ 245lbs (60% TFmax) work sets: 5x2 @ 305lbs (75% TFmax) | |
| Leg Curl warm-up: 1x10 work sets: 5x6 | |
| Deadlift assistance | |
| Ab work | |
| Friday | Bench Press assistance |
| Ab work |
Week 4
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% TFmax), 4 @ 265lbs (65% TFmax) work sets: 5x2 @ 345lbs (85% TFmax), 1 @ 365lbs (90% TFmax) |
| Bench Press | |
| Paused Competition Squat warm-up: 6 @ 205lbs (50% TFmax), 5 @ 265lbs (65% TFmax) work sets: 2x3 @ 285lbs (70% TFmax) | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Bench Press assistance |
| Ab work | |
| Thursday | Lunge warm-up: 7 @ 95lbs (50% bw) work sets: 3x4 @ 150lbs (80% bw) |
| Deadlift | |
| Front Squat warm-up: 6 @ 205lbs (50% TFmax), 5 @ 245lbs (60% TFmax) work sets: 2 @ 285lbs (70% TFmax), 3x2 @ 325lbs (80% TFmax) | |
| Leg Curl warm-up: 1x10 work sets: 5x6 | |
| Deadlift assistance | |
| Ab work | |
| Friday | Bench Press assistance |
| Ab work |
Week 5
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% TFmax), 4 @ 265lbs (65% TFmax) work sets: 3x2 @ 365lbs (90% TFmax), 1 @ 385lbs (95% TFmax) |
| Bench Press | |
| Paused Competition Squat warm-up: 6 @ 205lbs (50% TFmax), 5 @ 265lbs (65% TFmax) work sets: 3x2 @ 290lbs (72% TFmax) | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Bench Press assistance |
| Ab work | |
| Thursday | Lunge warm-up: 7 @ 95lbs (50% bw) work sets: 3x5 @ 150lbs (80% bw) |
| Deadlift | |
| Front Squat warm-up: 6 @ 205lbs (50% TFmax), 5 @ 245lbs (60% TFmax) work sets: 2 @ 285lbs (70% TFmax), 4x2 @ 325lbs (80% TFmax) | |
| Leg Curl warm-up: 1x10 work sets: 4x8 | |
| Deadlift assistance | |
| Ab work | |
| Friday | Bench Press assistance |
| Ab work |
Week 6
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% TFmax), 4 @ 265lbs (65% TFmax) work sets: 2x2 or 2x1 @ 385lbs (95% TFmax) |
| Bench Press | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Bench Press assistance |
| Ab work | |
| Thursday | Lunge warm-up: 7 @ 95lbs (50% bw) work sets: 3x4 @ 160lbs (85% bw) |
| Deadlift | |
| Front Squat warm-up: 6 @ 205lbs (50% TFmax), 5 @ 245lbs (60% TFmax) work sets: 2 @ 285lbs (70% TFmax), 5x2 @ 325lbs (80% TFmax) | |
| Leg Curl warm-up: 1x10 work sets: 4x8 | |
| Deadlift assistance | |
| Ab work | |
| Friday | Bench Press assistance |
| Ab work |
Week 7
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% TFmax), 4 @ 265lbs (65% TFmax) work sets: 5x3 @ 325lbs (80% TFmax) |
| Bench Press | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Bench Press assistance |
| Ab work | |
| Thursday | Deadlift |
| Front Squat warm-up: 6 @ 205lbs (50% TFmax), 5 @ 245lbs (60% TFmax) work sets: 2 @ 285lbs (70% TFmax), 5x2 @ 325lbs (80% TFmax) | |
| Leg Curl warm-up: 1x10 work sets: 4x8 | |
| Deadlift assistance | |
| Ab work | |
| Friday | Bench Press assistance |
| Ab work |
CYCLE 2 (Weeks 8-13)
The use of knee wraps and belt is recommended. You can use a squat suit with straps down on week 12 if you wish. During this cycle you may find that the weights feel easier, but continue to perform the squat reps as explosively as possible.
Week 8
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% CFmax), 4 @ 265lbs (65% CFmax) work sets: 6x4 @ 265lbs (65% CFmax) |
| Bench Press | |
| Paused Olympic Squat warm-up: 6 @ 205lbs (50% CFmax), 5 @ 265lbs (65% CFmax) work sets: 3x2 @ 305lbs (75% CFmax) | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Bench Press assistance |
| Deadlift assistance | |
| Ab work | |
| Thursday | Step-up warm-up: 7 @ 95lbs (50% bw) work sets: 4x6 @ 145lbs (75% bw) |
| Quarter Squat warm-up: 6 @ 205lbs (50% CFmax), 5 @ 245lbs (60% CFmax) work sets: 3x3 @ 345lbs (85% CFmax) | |
| Leg Curl warm-up: 1x10 work sets: 5x6 | |
| Ab work | |
| Friday | Deadlift |
| Deadlift assistance | |
| Good Morning | |
| Bench Press assistance | |
| Ab work |
Week 9
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% CFmax), 4 @ 265lbs (65% CFmax) work sets: 3x3 @ 285lbs (70% CFmax), 3x2 @ 325lbs (80% CFmax) |
| Bench Press | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Bench Press assistance |
| Deadlift assistance | |
| Ab work | |
| Thursday | Step-up warm-up: 7 @ 95lbs (50% bw) work sets: 4x4 @ 150lbs (80% bw) |
| Competition Squat warm-up: 6 @ 205lbs (50% CFmax), 5 @ 245lbs (60% CFmax) work sets: 3x3 @ 285lbs (70% CFmax) | |
| Leg Curl warm-up: 1x10 work sets: 5x6 | |
| Ab work | |
| Friday | Deadlift |
| Deadlift assistance | |
| Good Morning | |
| Bench Press assistance | |
| Ab work |
Week 10
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% CFmax), 4 @ 265lbs (65% CFmax) work sets: 7x2 @ 305lbs (75% CFmax), 3x3 @ 325lbs (80% CFmax) |
| Bench Press | |
| Paused Olympic Squat warm-up: 6 @ 205lbs (50% CFmax), 5 @ 265lbs (65% CFmax) work sets: 3x3 @ 285lbs (70% CFmax) | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Bench Press assistance |
| Deadlift assistance | |
| Ab work | |
| Thursday | Step-up warm-up: 7 @ 95lbs (50% bw) work sets: 4x5 @ 150lbs (80% bw) |
| Quarter Squat warm-up: 6 @ 205lbs (50% CFmax), 5 @ 245lbs (60% CFmax) work sets: 3x2 @ 365lbs (90% CFmax) | |
| Leg Curl warm-up: 1x10 work sets: 6x6 | |
| Ab work | |
| Friday | Deadlift |
| Deadlift assistance | |
| Good Morning | |
| Bench Press assistance | |
| Ab work |
Week 11
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% CFmax), 4 @ 265lbs (65% CFmax) work sets: 3 @ 285lbs (70% CFmax), 5x3 @ 325lbs (80% CFmax) |
| Bench Press | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Bench Press assistance |
| Deadlift assistance | |
| Ab work | |
| Thursday | Step-up warm-up: 7 @ 95lbs (50% bw) work sets: 5x3 @ 160lbs (85% bw) |
| Competition Squat warm-up: 6 @ 205lbs (50% CFmax), 5 @ 245lbs (60% CFmax) work sets: 4x4 @ 265lbs (65% CFmax) | |
| Leg Curl warm-up: 1x10 work sets: 6x6 | |
| Ab work | |
| Friday | Deadlift |
| Deadlift assistance | |
| Good Morning | |
| Bench Press assistance | |
| Ab work |
Week 12
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% CFmax), 4 @ 265lbs (65% CFmax) work sets: 2x3 @ 325lbs (80% CFmax), 3x2 @ 345lbs (85% CFmax) |
| Bench Press | |
| Paused Olympic Squat warm-up: 6 @ 205lbs (50% CFmax), 5 @ 265lbs (65% CFmax) work sets: 3x3 @ 305lbs (75% CFmax) | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Bench Press assistance |
| Deadlift assistance | |
| Ab work | |
| Thursday | Step-up warm-up: 7 @ 95lbs (50% bw) work sets: 5x3 @ 150lbs (80% bw) |
| Quarter Squat warm-up: 6 @ 205lbs (50% CFmax), 5 @ 245lbs (60% CFmax) work sets: 2x3 @ 385lbs (95% CFmax) | |
| Leg Curl warm-up: 1x10 work sets: 3x6 | |
| Ab work | |
| Friday | Deadlift |
| Deadlift assistance | |
| Good Morning | |
| Bench Press assistance | |
| Ab work |
Week 13
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% CFmax), 4 @ 265lbs (65% CFmax) work sets: 3-4x2 @ 345lbs (85% CFmax), 2x2 @ 365lbs (90% CFmax) |
| Bench Press | |
| Paused Olympic Squat warm-up: 6 @ 205lbs (50% CFmax), 5 @ 265lbs (65% CFmax) work sets: 3x3 @ 325lbs (80% CFmax) | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Bench Press assistance |
| Deadlift assistance | |
| Ab work | |
| Thursday | Step-up warm-up: 7 @ 95lbs (50% bw) work sets: 3x3 @ 150lbs (80% bw) |
| Competition Squat warm-up: 6 @ 205lbs (50% CFmax), 5 @ 245lbs (60% CFmax) work sets: 4x2 @ 285lbs (70% CFmax) | |
| Leg Curl warm-up: 1x10 work sets: 3x6 | |
| Ab work | |
| Friday | Deadlift |
| Deadlift assistance | |
| Good Morning | |
| Bench Press assistance | |
| Ab work |
CYCLE 3 (Weeks 14-16)
These final four weeks peak your intensities in the squat with a taper to rest the body before the meet. All your supportive powerlifting gear should be used in this phase on the work sets, with the exception of week 16 when only a belt and wraps may be required.
Week 14
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% CFmax), 4 @ 265lbs (65% CFmax) work sets: 2x2 @ 325lbs (80% CFmax), 1 @ 365lbs (90% CFmax), 2 @ 385lbs (95% CFmax) |
| Bench Press | |
| Deadlift | |
| Quarter Squat warm-up: 6 @ 205lbs (50% CFmax), 5 @ 245lbs (60% CFmax) work sets: 2 @ 405lbs (100% CFmax), 4 @ 415lbs (102% CFmax) | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Step-up warm-up: 7 @ 95lbs (50% bw) work sets: 5x3 @ 145lbs (75% bw) |
| Bench Press | |
| Ab work | |
| Friday | Deadlift assistance |
| Bench Press assistance | |
| Ab work |
Week 15
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% CFmax), 4 @ 265lbs (65% CFmax) work sets: 5x2 @ 325lbs (80% CFmax) |
| Bench Press | |
| Deadlift | |
| Competition Squat warm-up: 6 @ 205lbs (50% CFmax), 5 @ 245lbs (60% CFmax) work sets: 3x4 @ 265lbs (65% CFmax) | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Step-up warm-up: 7 @ 95lbs (50% bw) work sets: 3x3 @ 135lbs (70% bw) |
| Bench Press | |
| Ab work | |
| Friday | Deadlift assistance |
| Bench Press assistance | |
| Ab work |
Week 16
| Monday | Competition Squat warm-up: 6 @ 205lbs (50% CFmax), 4 @ 265lbs (65% CFmax) work sets: 3x2 @ 305lbs (75% CFmax) |
| Bench Press | |
| Deadlift | |
| Bench Press assistance | |
| Ab work | |
| Wednesday | Bench Press |
| Ab work | |
| Friday | Deadlift assistance |
| Bench Press assistance | |
| Ab work |