Pareto Powerlifting
What is Powerlifting?
Pareto Powerlifting Program
Pareto Powerlifting Program
| Monday | Wednesday | Friday | |
| Squat | Squat | Squat | |
| Phase 1: 3×5 | Phase 1: 3×5 | Phase 1: 3×5 | |
| Phase 2: 3×5 | Phase 2: None | Phase 2: 3×5 | |
| Bench Press | Bench Press | Bench Press | |
| Phase 1: 3×5 | Phase 1: 3×5 | Phase 1: 3×5 | |
| Phase 2: 3×5 | Phase 2: Overhead Press 3×5 | Phase 2: 3×5 | |
| Phase 3: 5×3 | Phase 3: Overhead Press 5×3 | Phase 3: 5×3 | |
| Deadlift | Deadlift | Deadlift | |
| Phase 1: 1×5 | Phase 1: 1×5 | Phase 1: 1×5 | |
| Phase 2: 1×5 | Phase 2: Pendlay Row 3×8 | Phase 2: 1×5 | |
| Optional | Optional | ||
| Barbell Curl 3×10 | Barbell Curl 3×10 | ||
| Monday | Tuesday | Thursday | Friday |
| Squat | Bench Press | Deadlift | Overhead Press |
| Phase 2: 3×5 | Phase 2: 3×5 | Phase 2: 1×5 | Phase 2: 3×5 |
| Phase 3: 3×3 | Phase 3: 5×3 | Phase 3: 2×3 | Phase 3: 5×3 |
| Phase 4: 3×3 | Phase 4: 3×3 | ||
| Deadlift | Overhead Press | Squat | Bench Press |
| 2×5 | 5×5 | 5×5 | 5×5 |
| Optional | Pendlay Row | Optional | Skullcrushers |
| HIIT Conditioning 5 min | 3×5 | HIIT Conditioning 5 min | 3×8 |
| Optional | Optional | ||
| Barbell Curl 3×10 | Barbell Curl 3×10 |
Pareto Powerlifting 4-Week
| Pareto Powerlifting 4-Week | |||
| Lift | ENTER 1RM | ||
| Squat | 255 | ||
| Bench Press | 205 | ||
| Deadlift | 285 | ||
| Overhead Press | 115 | ||
| Week 1 | |||
| Week Multiplier | 0.7 | ||
| Monday | Tuesday | Thursday | Friday |
| Squat | Bench Press | Deadlift | Overhead Press |
| 3×5 | 3×5 | 1×5 | 3×5 |
| 180 | 145 | 200 | 80 |
| Deadlift | Overhead Press | Squat | Bench Press |
| 3×5 | 5×5 | 5×5 | 5×5 |
| 160 | 65 | 145 | 115 |
| Chin-ups | Chin-ups | ||
| 2xAMRAP | 2xAMRAP | ||
| Barbell Curls | Barbell Curls | ||
| 3×10 | 3×10 | ||
| Week 2 | |||
| Week Multiplier | 0.8 | ||
| Monday | Tuesday | Thursday | Friday |
| Squat | Bench Press | Deadlift | Overhead Press |
| 3×5 | 3×5 | 1×5 | 3×5 |
| 205 | 165 | 230 | 90 |
| Deadlift | Overhead Press | Squat | Bench Press |
| 3×5 | 5×5 | 5×5 | 5×5 |
| 185 | 70 | 165 | 130 |
| Chin-ups | Chin-ups | ||
| 2xAMRAP | 2xAMRAP | ||
| Barbell Curls | Barbell Curls | ||
| 3×10 | 3×10 | ||
| Week 3 | |||
| Week Multiplier | 0.9 | ||
| Monday | Tuesday | Thursday | Friday |
| Squat | Bench Press | Deadlift | Overhead Press |
| 3×5 | 3×5 | 1×5 | 3×5 |
| 230 | 185 | 255 | 105 |
| Deadlift | Overhead Press | Squat | Bench Press |
| 3×5 | 5×5 | 5×5 | 5×5 |
| 205 | 85 | 185 | 150 |
| Chin-ups | Chin-ups | ||
| 2xAMRAP | 2xAMRAP | ||
| Barbell Curls | Barbell Curls | ||
| 3×10 | 3×10 | ||
| Week 4 | |||
| Off | |||
| Weight Added | 30 | ||
| Lift | NEW 1RM | ||
| Squat | 285 | ||
| Bench Press | 235 | ||
| Deadlift | 315 | ||
| Overhead Press | 145 |
Pareto Powerlifting Intermediate
Pareto Powerlifting Intermediate
Progression for the intensity lifts (exercise #1):
– Start each lift at Phase 1 for 80% of 1RM.
– Progress each lift separately.
– If you complete all reps, add 5 lbs (or 2 kg) the next week.
— If you fail any of the reps, repeat the weight for the next week.
— If you fail any reps 2 weeks in a row, advance to the next phase.
Squat, Bench Press, Overhead Press:
Phase 1 -> Phase 2 -> Phase 3 -> Phase 4 -> Phase 5
3×5 -> 3×4 -> 3×3 -> 4×2 -> 5×1
Deadlift:
Phase 1-> Phase 2 -> Phase 3
2×3 -> 3×2 -> 6×1
Weight for the volume lifts (exercise #2):
– Lift 80% of this week’s intensity day weight.
Workouts:
| Pareto Powerlifting Intermediate | |||
| Monday | Tuesday | Thursday | Friday |
| Intensity Squat | Intensity Bench Press | Intensity Deadlift | Intensity Overhead Press |
| 3×5 -> 3×4 -> 3×3 -> 4×2 -> 5×1 | 3×5 -> 3×4 -> 3×3 -> 4×2 -> 5×1 | 2×3 -> 3×2 -> 6×1 | 3×5 -> 3×4 -> 3×3 -> 4×2 -> 5×1 |
| Volume Deadlift | Volume Overhead Press | Volume Squat | Volume Bench Press |
| 2×5 | 5×5 | 5×5 | 5×5 |
| Accessory | Accessory | ||
| Skullcrushers | Pendlay Row | ||
| 3×8 | 3×5 |
Beginner Bulk Body
2-Week Beginner Bulk Body
“Eat Like a Horse” – Aim to Gain 10+ lbs
Bench Press:
Start at a light weight. If you complete all reps, add 5 lbs. Otherwise, repeat the last weight.
Dumbbell Exercises:
Lift at least 8 reps.
| Week 1: | ||||||
| Monday | Bench Press | 3×5 | Dumbbell Biceps | 1×8+ | Dumbbell Triceps | 1×8+ |
| Tuesday | Bench Press | 3×5 | Dumbbell Biceps | 1×8+ | Dumbbell Triceps | 1×8+ |
| Wednesday | Bench Press | 3×5 | Dumbbell Biceps | 1×8+ | Dumbbell Triceps | 1×8+ |
| Thursday | Bench Press | 3×5 | Dumbbell Biceps | 1×8+ | Dumbbell Triceps | 1×8+ |
| Friday | Bench Press | 3×5 | Dumbbell Biceps | 1×8+ | Dumbbell Triceps | 1×8+ |
| Saturday | Bench Press | 3×5 | Dumbbell Biceps | 1×8+ | Dumbbell Triceps | 1×8+ |
| Week 2: | ||||||
| Monday | Bench Press | 5×3 | Dumbbell Rows | 1×8+ | ||
| Tuesday | Bench Press | 5×3 | Dumbbell Biceps | 1×8+ | Dumbbell Triceps | 1×8+ |
| Wednesday | Bench Press | 5×3 | Dumbbell Rows | 1×8+ | ||
| Thursday | Bench Press | 5×3 | Dumbbell Biceps | 1×8+ | Dumbbell Triceps | 1×8+ |
| Friday | Bench Press | 5×3 | Dumbbell Rows | 1×8+ | ||
| Saturday | Bench Press | 5×3 | Dumbbell Biceps | 1×8+ | Dumbbell Triceps | 1×8+ |
| Sunday | Bench Press | 5×3 | Dumbbell Rows | 1×8+ |
* Workouts Take About 10-15 min *
Simple Meal Plan
High Calorie Meal Plan
Breakfast
– 3 Eggs Scrambled w/ Ketchup
– Pan-Fried Potatoes
– Ham or Sausage
– 2 Slices of Whole Grain Toast w/ Jam, Honey or Nut Spread
– Coffee, Tea, Orange Juice or Apple Juice
Lunch
– Rice
– Broccoli, Cauliflower and/or Bell Peppers
– Chicken, Pork or Steak
– Teriyaki Sauce, BBQ Sauce or Curry Sauce
– 2 Glasses of Chocolate Milk or 2% White Milk
Dinner (early evening with evening workout or late evening with afternoon workout)
– Whole Grain Pasta
– Pasta Sauce
– Ground Beef, Ground Pork or Ground Chicken
– 2 Glasses of Chocolate Milk or 2% White Milk
Pre-Workout (Afternoon or Evening)
– Orange Juice, Apple Juice, Soda or Caffeinated Drink with Sugar (but not energy drinks)
Post-Workout
– Milk w/ 2 Scoops of Protein Powder, 1 Banana and 2 Spoons of Peanut Butter (unless you are allergic)
– Hamburger, Hot Dogs or Pizza