This program will gonna build your strength and power with a powerlifting style workout Each session just have a 3 exercise include the main lift of the day and their 2 best assistance exercise Keep the volume low, but the Intensity is high, lift between 85 - 100 % of your 1RM per main lift Rest between 5 - 7 minutes or use the principle "lift when you ready" Focusing on the main lift such as deadlift, squat and benchpress, I put on a row session in friday just to fix imbalance physique, and to build a stronger deadlift too For assistance exercise, keep it simple, don't take it too much complicated, if you get bored for this assistance exercise, here's some alternative to you For bench : 1. Close grip bench 2. Barbell tricep extension 3. Millitary press Squat : 1. Front squat 2. Box squat/ squat to a bench 3. Hack squat 4. Glute ham raise Deadlift : 1. Deficit deadlift 2. Rack pull -> I tell you this is the best assistance exercise for deadlift 3. Barbell glute Bridges The primary goal is to hit and break the mechanical tension, lift big and heavy This is not a bodybuilding style workout, who take a short rest period to maximize their metabolic stress but keep your rest period long so you can repeat to lift that a lot of weight again and again