FREE Powerlifting Program - 2022 PRs 15 Week Program

Summary

The 2022-15 Week PRS Free Program is a comprehensive, self-regulated powerlifting program designed for lifters of all levels. It focuses on gradual progression with specific rep schemes and intensities based on RPE. The program includes key competition lifts (squat, deadlift, bench press) along with accessory movements like lunges and rows. Each week builds in intensity, with auto-regulated back-off sets and a deload week at the end. The program is offered for free to make high-quality powerlifting training accessible to those without a coach, emphasizing progress, flexibility, and self-adjustment throughout the 15 weeks.

Takeaways

• 😀 The program is a 15-week powerlifting plan, available for free, designed to help individuals improve strength with clear progressions and intensity management.
• 😀 Auto-regulation is a key component, with lifters adjusting weights based on RPE (Rate of Perceived Effort) to ensure appropriate challenge without excessive fatigue or injury risk.
• 😀 The first block of the program focuses on setting up a baseline with a combination of top sets and back-off work, primarily working on squats, deadlifts, and bench presses.
• 😀 Back-off work is percentage-based to maintain consistent intensity while preventing too much ramp-up over time, especially during pause squats.
• 😀 After the top set for each main lift, lifters perform a back-off set with a specified rep scheme (e.g., 3 sets of 5), designed to balance volume and recovery.
• 😀 Optional accessory exercises like reverse lunges, rows, and hamstring curls are included, with RPE targets ensuring they support rather than detract from the main lifts.
• 😀 The program introduces fatigue drop sets for bench press after the first few weeks to auto-regulate volume, aiming for 4 sets without exceeding an RPE of 7.
• 😀 For the deadlift and bench press, a single lift at a higher intensity follows the main working sets, but it’s more about skill practice than pushing maximum weight early in the program.
• 😀 Week 5 serves as a deload week, where weights are reduced to allow recovery. To calculate deload weights, users must enter their weights from Week 4.
• 😀 As the program progresses through Blocks 2 and 3, emphasis shifts from rep work to singles, with increasing intensity for the singles while managing volume on the back-off sets.

Q & A

What is the primary focus of the 15-week powerlifting program described in the transcript?

The program focuses on progressive overload and auto-regulation, helping lifters increase strength over 15 weeks by adjusting intensity based on perceived exertion (RPE). It also incorporates variations like fatigue drop sets and deload weeks to optimize recovery and performance.

How does the program utilize RPE (Rate of Perceived Exertion) for adjustments in training?

The program uses RPE to auto-regulate intensity. For example, lifters adjust the weight or number of sets and reps based on how difficult they find each set. The program specifies target RPEs for different exercises, ensuring that training intensity stays within an appropriate range.

What is the significance of back-off work in this program?

Back-off work involves performing sets with reduced intensity after reaching a top set, typically based on a percentage of the top set's weight. This helps maintain volume without overloading the lifter, and it contributes to muscle growth and strength development without excessive fatigue.

How do fatigue drop sets work in the program?

Fatigue drop sets are introduced in week 2. Lifters perform multiple sets at a fixed weight until their RPE hits a threshold (e.g., 7). If a set exceeds the target RPE, the lifter reduces the weight for the remaining sets to maintain the desired intensity without overexertion.

Why is there a deload week, and what role does it play in the program?

The deload week, which occurs in week 5, is designed to reduce fatigue and give the body time to recover. It is crucial for preventing burnout and injury by allowing lifters to take a step back before ramping up intensity in the following weeks.

How does the program handle the inclusion of singles in the training blocks?

In the early weeks, the program prioritizes sets of five reps, with singles being a secondary focus for skill practice. As the program progresses into later blocks, singles become the primary focus, and rep work is reduced to allow more recovery and strength development.

What happens if a lifter cannot complete the prescribed sets at the target RPE?

If a lifter cannot complete the prescribed sets at the target RPE, they reduce the weight for the remaining sets, ensuring that the intensity stays within the acceptable range for recovery and optimal progression.

Can the program be customized for different lifting styles, such as sumo vs. conventional deadlifts?

Yes, the program allows customization for different lifting styles. For example, lifters can adjust the deadlift variation (sumo or conventional) and the frequency of bench press to suit their preferences and needs.

What is the approach to accessory movements like reverse lunges, rows, and bicep curls in the program?

Accessory movements like reverse lunges, rows, and bicep curls are included as optional exercises, with lifters adjusting the sets and reps based on their needs. These exercises typically follow a target RPE to ensure they complement the main lifts without overloading the lifter.

How should the lifter progress through the weeks with regard to intensity and volume?

Lifters should progressively increase intensity through the program by adjusting their weights to stay within the specified RPE targets. As the program moves through the blocks, intensity and volume increase, with singles becoming more important as rep work decreases. This ensures continued strength progression while managing fatigue.