Strength Stations Powerlifting

Welcome to the Eleiko Strength Station 4-week Powerlifting emphasis program using barbells (BB), dumbbells (DB), and a bench. There
are three sessions per week for 4 weeks designed for coaches / trainers to be able to work with 1-4 people at the same time. Begin and
end each session with 5-10 minutes of warm-up and cool down.

PROGRAM KEY
BB | Barbell DB | Dumbbell BO | Bent Over SL | Single Leg RDL | Romanian Deadlift WP Weight Plate
Interval Perform a set then rest. Repeat for total # of sets.
Circuit Perform exercises back-to-back then rest. Repeat for all sets.
Cont. ‘Continuous’ – perform exercises back-to-back with no rest for stated number of time and sets.
RPE Rate of Perceived Exertion – provides suggested intensity for load based on a scale of 1-10 (1 = min effort; 10 = max effort)
W1, W2, etc Refers to Week 1, Week 2, etc.

TRAINING SESSION 1: 3 separate blocks of exercises designed for 1-4 people to train at the same time

TRAINING
# METHOD
BLOCK
PEOPLE MOVEMENT MODE RPE Sets Reps/Time Rest
W1 W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4
1-2 BB Squat 5 6 7 6 10 8 6 8
1 1-2 DB BO Row
Interval
4 5 6 4
2 3 3 3
12 10 8 10
:90

1-2 BB Bench Press 5 6 7 6 10 8 6 8

2 1-2 DB Sumo Deadlift
Interval
4 5 6 4
2 3 3 3
12 10 8 8
:90

1 BB Strict Press
1 DB Suitcase Carry
3 1 Hanging Scapula Pull Up
Cont. 4 4 5 4 2 2 3 2 :30 :30 :40 :40 NONE
1 WP SL RDL (1/2 time on ea leg)
TRAINING SESSION 2: 3 separate blocks of exercises designed for 1-4 people to train at the same time

TRAINING
# METHOD
BLOCK
PEOPLE MOVEMENT MODE RPE Sets Reps/Time Rest
W1 W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4
1-2 BB Deadlift 7 8 9 8 5 3 3 4
1 1-2 DB Bench Press
Interval
4 5 6 4
2 3 3 3
12 10 8 10
:90

1-2 BB Squat 12 10 8 10
4 5 6 5 2 3 3 3
2 1-2 DB BO Row Circuit 12 10 8 10
Rest :90 :90 :90 :90

1-2 DB Strict Press

5 5 6 5 2 3 3 3 :30 :30 :30 :30
3 1-2 Hanging Knee Up Circuit
Rest :90 :90 :90 :90

TRAINING SESSION 3: 3 separate blocks of exercises designed for 1-4 people to train at the same time

TRAINING
# METHOD
BLOCK
PEOPLE MOVEMENT MODE RPE Sets Reps/Time Rest
W1 W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4
1-2 BB Squat 7 8 9 8 5 3 3 4
1 1-2 DB BO Row
Interval
6 7 7 6
3 4 4 4
8 6 6 8
:90

1-2 BB Bench Press 7 8 9 8 5 3 3 4

2 Interval 3 3 4 4 :90
1-2 DB Sumo Deadlift 6 7 7 6 8 6 6 8

1 BB Strict Press
1 Hanging Leg Lifts
3 1 WP SL RDL (R leg)
Cont. 7 8 8 7 2 2 2 2 :20 :20 :20 :20 NONE
1 WP SL RDL (L leg)