Pareto Powerlifting

What is Powerlifting?

Pareto Powerlifting Program

Start all exercises at Phase 1.

Advance to the next phase after you fail to complete the reps every day in a week.

Switch from 3-Day to 4-Day when appropriate.

Pareto Powerlifting 3-Day

Monday	Squat	Phase 1: 3×5	Phase 2: 3×5	Phase 3: 5×5
	Bench Press	Phase 1: 3×5	Phase 2: 3×5	Phase 3: 5×3	Phase 4: 5×5
	Deadlift	Phase 1: 1×5	Phase 2: 1×5	Phase 3: 2×5

Wednesday	Squat	Phase 1: 3×5	Phase 2: None
	Bench Press	Phase 1: 3×5	Phase 2: (Overhead Press) 3×5	Phase 3: (Overhead Press) 5×3
	Deadlift	Phase 1: 1×5	Phase 2: (Pendlay Row) 3×8

Friday	Squat	Phase 1: 3×5	Phase 2: 3×5	Phase 3: 3×3
	Bench Press	Phase 1: 3×5	Phase 2: 3×5	Phase 3: 5×3	Phase 4: 3×3
	Deadlift	Phase 1: 1×5	Phase 2: 1×5	Phase 3: 2×3

Pareto Powerlifting 4-Day

Monday	Deadlift	Phase 1: 1×5	Phase 2: 2×3
	Squat	Phase 1: 3×5	Phase 2: 5×5
	Optional	HIIT Conditioning	5 min

Tuesday	Overhead Press	Phase 1: 3×5	Phase 2: 5×3	Phase 3: 3×3
	Bench Press	Phase 1: 3×5	Phase 2: 5×3	Phase 3: 5×5
	Pendlay Row	3×5

Thursday	Squat	Phase 1: 3×5	Phase 2: 3×3
	Deadlift	Phase 1: 1×5	Phase 2: 2×5
	Optional	HIIT Conditioning	5 min

Friday	Bench Press	Phase 1: 3×5	Phase 2: 5×3	Phase 3: 3×3
	Overhead Press	Phase 1: 3×5	Phase 2: 5×3	Phase 3: 5×5
	Skullcrushers	3×8

Pareto 4-Week

Pareto 4-Week

Lift	ENTER 1RM
Squat	255
Bench Press	205
Deadlift	285
Overhead Press	115

Week 1

Week Multiplier	0.7

Monday	Squat	3×5	180
	Deadlift	3×5	160

Tuesday	Bench Press	3×5	145
	Overhead Press	5×5	65
	Chin-ups	2xAMRAP
	Barbell Curls	3×10

Thursday	Deadlift	1×5	200
	Squat	5×5	145

Friday	Overhead Press	3×5	80
	Bench Press	5×5	115
	Chin-ups	2xAMRAP
	Barbell Curls	3×10

Week 2

Week Multiplier	0.8

Monday	Squat	3×5	205
	Deadlift	3×5	185

Tuesday	Bench Press	3×5	165
	Overhead Press	5×5	70
	Chin-ups	2xAMRAP
	Barbell Curls	3×10

Thursday	Deadlift	1×5	230
	Squat	5×5	165

Friday	Overhead Press	3×5	90
	Bench Press	5×5	130
	Chin-ups	2xAMRAP
	Barbell Curls	3×10

Week3

Week Multiplier	0.9

Monday	Squat	3×5	230
	Deadlift	3×5	205

Tuesday	Bench Press	3×5	185
	Overhead Press	5×5	85
	Chin-ups	2xAMRAP
	Barbell Curls	3×10

Thursday	Deadlift	1×5	255
	Squat	5×5	185

Friday	Overhead Press	3×5	105
	Bench Press	5×5	150
	Chin-ups	2xAMRAP
	Barbell Curls	3×10

Weight Added	30

Lift	NEW 1RM
Squat	285
Bench Press	235
Deadlift	315
Overhead Press	145

Pareto Intermediate

Pareto 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 Intermediate

Monday	Intensity Squat	3×5 -> 3×4 -> 3×3 -> 4×2 -> 5×1
	Volume Deadlift	2×5

Tuesday	Intensity Bench Press	3×5 -> 3×4 -> 3×3 -> 4×2 -> 5×1
	Volume Overhead Press	5×5
	Pendlay Row	3×5

Thursday	Intensity Deadlift	2×3 -> 3×2 -> 6×1
	Volume Squat	5×5

Friday	Intensity Overhead Press	3×5 -> 3×4 -> 3×3 -> 4×2 -> 5×1
	Volume Bench Press	5×5
	Skullcrushers	3×8

Pareto Condition

Pareto Condition

Date	Exercise	Reps	RPE
Monday	Bench Press	3×10	7
	Barbell Row	3×6	9
	Dumbbell Shoulder Press	5×5	8
	Curls	3×10	10

Tuesday	Squat	2×5	8
	RDL	2×8	7
	Leg Curl	2×8	10
	Bike	10min

Wednesday	Overhead Press	3×10	7
	Lat Pulldown	3×10	9
	Dumbbell Bench Press	5×5	8
	Tricep Extensions	3×10	10

Thursday	Squat	2×5	8
	RDL	2×8	7
	Leg Curl	2×8	10
	Bike	10min

Friday	Bench Press	3×10	7
	Barbell Row	3×6	9
	Dumbbell Shoulder Press	5×5	8
	Curls	3×10	10

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+
Sunday	Off

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	Off

* 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