In this powerlifting 101 program you'll focus on the big three lifts: Squat, bench press and the deadlift. There are accessory lifts that can also be done on off days but this particular plan focuses on just the "big three" movements. Focus on: 3-6 sets per workout for each exercise 2-6 repetitions per exercise 65-90% of 1-RM depending on (1) your experience and (2) where are you in your training. Day 1: stretching, deadlift, bench 6x6 each, 70-75% 1-RM for each exercise Day 2: recovery Day 3: stretching, squat, bench, 5x5 each, 80-85% 1-RM Day 4: Mobility work and roll out Day 5-7 recover and repeat the same sequence the following week using a different intensity (percent 1-RM). Perform this program for 4-6 weeks. Stay Strong Together, MICHAEL WOOD, CSCS Jefit