Strength World - Full Power Powerlifting Program

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About The Author
“I want to make the world stronger, and this is the only way I know how.”
Hi, I am Ryan Mathias, creator of the Mathias Method Strength System and author of numerous
Strength Training, Health and Fitness Books. I am also a powerlifter with nearly 2 decades of
strength training experience, all backed by a Degree in Exercise Science from California State
University-Sacramento (CSUS).
For years I have been helping people all over the world, from beginners to elite athletes, learn
how to improve their training and themselves. Why? Because I love helping people.
I have made it my mission to help people get stronger, because I measure my success not by
how many books I sell, but by how many people I help. So, feel free to email me anytime with
any questions you have and I will do my best to help you reach your goals!
You can learn more about me on my Amazon Author Page or read about My Strength Journey
and how I got to where I am today!
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FULL POWER Powerlifting Program ...................7

Program Details ........................................................................................8
Phase 1 - Volume ...............................................................................................9
Phase 2 - Strength ..............................................................................................9
Deload Week .....................................................................................................9
Phase 3 - Max ..................................................................................................10
Peak Week .......................................................................................................10
Meet Day .........................................................................................................11
Training Frequency ................................................................................14
Program Chart ........................................................................................15
Workouts ...........................................................18
Strength Work..................................................................................................18
Base Work .......................................................................................................19
Workout 1 - Squat/Deadlift Strength Work .....................................................20
Workout 2 - Bench Press Strength Work .........................................................21
Workout 3 - Squat/Deadlift Base Work ...........................................................22
Workout 4 - Bench Press Base Work ..............................................................23
Workout Details ......................................................................................24
The Warm-Up ..................................................................................................25
Technique Work...............................................................................................27
The Main Lift ..................................................................................................28
Overload Sets ..................................................................................................28
Main Accessory Work .....................................................................................29
Accessory Work ..............................................................................................30
Cardio/Conditioning ........................................................................................32
Mobility Work .................................................................................................33
Rest Periods .....................................................................................................33
Training To Failure ..........................................................................................34
Final Notes ...............................................................................................35

FULL POWER Powerlifting

Program
Reach Your Full Strength Potential!
This Program is based on the Mathias Method Strength System.

This is a 16-Week FULL POWER Powerlifting Program. It is the exact Powerlifting Program
my team of Strength Warriors and I have used for years leading up to all of our Powerlifting
Meets. It has worked really well and given us a lot of success. So we want to share that success
with you!
To be honest, it is really hard. It has a lot of sets, a lot of reps, and a lot of work. But, if you can
get through it, this program will make you brutally strong! I guarantee it!

Program Details
This is a 4-day per week, 16-Week Powerlifting Program that is designed to increasing your
squat, bench press and deadlift strength all at once. In it I will guide you through the exact work
you need to do in order to reach your new Max Strength in all 3 lifts!
Also, this program is meant to be used to repeatedly, as you continuously improve your lifts
over and over again. After you finish one 16-week cycle, simply take a week to recover, if
needed, then begin again!
To many, this program may seem like a lot, but to lift more weight than you ever have before,
you have to put in more work than you ever have before. You have to do hard things, because
hard things make you stronger.
This Program has 3 Phases:

1. Volume Phase (4-weeks)
2. Strength Phase (8-weeks)
3. Max Phase (4-weeks)
If needed, you can trim off the Volume Phase, and even a few weeks of the Strength Phase, to
accommodate specific Powerlifting Meet dates. But the more of the program that you do, the
better your results. Just make sure that you DO NOT change any of the Max Phase, including
the deload week.
Note: This program is best for lifters with at least a year of lifting experience under their belt. If
you have not been practicing your lifts for that long or more, then you will benefit more from my
Base Of Strength Training Program, which is made to give you a strong base to build on before
going for maximal strength.

Phase 1 - Volume
The first 4-weeks of your training is the Volume Phase. This Phase will focus on increasing
your total work capacity with light to moderate weight and a lot of volume.
This is the time to improve your technique and reset your lifts so that your body is ready for the
more intense work ahead without getting over-fatigued.
This Volume Work is also used as a “Strength Reset” in which you give your body time off from
maximal work to prepare it for more progress at your new found strength. This Phase is vital for
your maximal strength, and will have your body craving more intense weights when complete.
DO NOT do any Daily Max overload sets during this phase! Let your body rest from maximal
work. Instead, stick to AMRAP (As Many Reps As Possible) sets if desired.
Phase 2 - Strength
The next 8-weeks (5-12) is the Strength Phase. These workouts combine intensity and volume
to build up the greatest amount of strength.
They will be long and hard, but you will feel like a true Strength Warrior if you can get through
them without being crushed by the weight!
Take your time with every set and make sure that you are moving with a purpose on every rep.
Be in control of the weight, and do not let the weight take control of you.
Deload Week
Week 13 in this program is a deload and recovery week. This week allows your body to catch
up on recovery, build up other weak areas and prepare you for the Max Phase.
This is the time to focus on your accessory lifts, that will help to build up your body’s weak
areas and improve your overall strength.
During this week’s training, your Main Lifts (Squat, Bench, Deadlift) can stay the same or be a
close variation to build up your weak points.
For Squats, if you have weak quads you should do close stance squats or front squats. If you
have weak hips or hamstrings, then do wide stance squats or box squats.
For Bench Press, if you have weak triceps you should do closegrip bench press or floor press.
If you have weak shoulders and chest, then do incline bench press or dumbbell bench press.

For Deadlifts, do 1-2” deficit deadlifts using a conventional stance, whether you normally do
Sumo or Conventional.
The intensity will be much lower on this week and you should not push yourself too hard. Just
get in some work to improve your lift, but save most of your energy for the intense workout the
following week.
DO NOT do any Daily Max Overload sets this week! Only AMRAP sets if desired.
Phase 3 - Max
The final 4-weeks (13-16), including your deload week, are what is called your Max Phase, or
Peaking Phase. These workouts are designed to increase your maximal strength and prepare you
to crush your Peak Week!
This is where you have your most intense workouts before backing off for at least 7-10 days in
order to hit a Strength Peak where your body is ready to lift the most weight for all 3 of your
lifts.
These 4-weeks are crucial to nail perfectly in order to peak at the right time and get the greatest
improvement in your lifts.
Make sure your recovery is on point and you do not do anything out of the ordinary during
these 4-weeks.
Peak Week
Peak Week is the last 7-10 days before your Meet Day, and starts after your Week 15 - Workout
2 Strength Work is complete.
To set up for your strength peak, you will start your Weeks 14 (Deadlift) and 15 (Squat and
Bench Press) Strength Workouts by working up to the heaviest weight that you feel you can do
3 clean reps with, but only do singles with it. This is likely around 90-95%, of your previous
max at the start of the program, but might be more.
When you find your working weight you are going to do 5-10 singles with it, stopping when
form begins to break down too much. If form breaks down before you reach 5 reps, then you
need to significantly drop the weight to where you can do clean singles. If you are working into
a competition, then this working weight should be your opening lift.
DO NOT go for a Max during these workouts! Use the same weight for all sets.

This workout should give you a good idea of what your max should be on Meet Day. If this
workout goes well, then you can expect to hit 110%+ of this weight on Meet Day. For example,
if you were able to do 5-10 good singles with 450 lbs. then you can expect to do 500+ lbs. on
Meet Day. That makes 500 lbs your Projected Max.
These are your last strength workouts before your Meet Day and you should plan to max 7-10
days after your Week 15 - Workout 2.
You will finish Week 15 off with your normal Base Work before moving to week 16.
Week 16 is also a deload week in which you will do minimal work and very low intensity for all
of your lifts, so that your body is more than ready for Meet Day.
You will start the week by doing very light weight lifting just to practice the movements and
improve recovery, followed by your normal Accessory Work. Keep your accessory work light
and easy on these days and just get some movement in. You do not want to take the week off
from lifting, but you also do not want to fatigue yourself with any of your workouts.
Keep all your workouts light and easy this week and have at least 1-3 days off from all training
before Meet Day.
It’s All Focused on Meet Day

Your set-up, how you perform each lift, along with everything else in this 16-Week FULL
POWER Powerlifting Program, is focused upon obtaining the most strength for Week 16.
Week 16 is your competition week and there should be no lifting done during the last 2-3 days
leading up to your Meet Day. Do your training early in the week with little accessory work so
that you are fully recovered before the meet.
When it’s time, be smart, but go BIG! Open with a weight you know you can get, even on a bad
day. Base your second attempt on how that felt/moved, and choose something you know you
can get. Then, on the third attempt, let the demons out and show the world what you’re made
of!
Meet Day
Meet Day is your day. It is the day you have prepared for with every workout over the past 16-
Weeks. You are ready for this and you should wake up feeling super human!
Make sure that you are fully rested on the days leading up to your Meet Day and your nutrition
is on point.

Stay hydrated and eat normally. Do not try any new supplements or food protocols around
this day. You don’t need to be overly stuffed or caffeinated to lift heavy. You have been
preparing for weeks and you are ready. Just go do it.
Be prepared on Meet Day. Wake up on time, check that you have everything you need, and get
to the meet early.
Start warming up early with plenty of time before your flight. As you get over 80% with
your lifts, your rest should be 5-10 minutes between sets.
Make sure everything is feeling good and move violently. If the weight is light, then it should
look light. Drive into every rep as if it is your max and make sure your body is prepared to be
explosive.
If you prepared properly, then this day will be easy for you.
When you are ready, go for it! Be confident in yourself and show the world WHO YOU ARE!!!
It’s Game Time! Go dominate!
If you want some good Game Day Motivation, then check out my motivational book Motivated
Mindset! It will get you fired up for anything you pursue in your life no matter the challenges
you face!
Warm-Ups, Opener and Attempts

On Meet Day, how you work up to your attempts can greatly effect your maximal strength. The
goal is to stimulate your body for a maximal lift without over-fatiguing yourself to where you
have major strength loss.
If you go in and do a bunch of unnecessary reps you are just going to be waisting energy. It is
better to do more sets and less reps to conserve energy than try to do a full workout before hand.
You wouldn’t run a mile to warm up for a sprint, so don’t make the same mistake here. All you
need to do is feel the weight. When the weight feels good, move up.
Start with your normal stretching/bodyweight warm-up routine. If you don’t have one, you can
follow my How To Warm-Up Guide.
When you start lifting, take your time between warm-up sets and go when you are ready
keeping the reps low. Remember, the goal is to get your body prepared for maximal weight, not
fatigue you. Always be explosive with every single rep as if it is a maximal lift.

Opener: Your opener, or first attempt, should be something you know you can do with perfect
competition style form. This weight was determined on your last heavy Strength Workout for
each Main Lift and is likely 90-95% of your projected maximum.
2nd Attempt: Your second attempt is based on how your first attempt went. If it was easy, take
a reasonably large jump of 5-7%. If it was hard, to take a small jump of just 3-5% or less.
3rd Attempt: Your third attempt should be the heaviest weight you believe you can do, based
on how your 2nd attempt went. Be honest, but also push yourself. This is the lift that can change
your world. So make it happen!
Redo any missed lifts, unless it was due to technical error. If it was due to technical error,
you can redo the same weight or take a small jump, as long as it is something you can easily
correct.
Here’s how you should work up to your attempts:

• Bar x 5-10
• 30-40% x 5-10
• 50-60% x 3-5
• 70-75% x 3
• 80-85% x 1-3
• 90-95% x 1 (Opener)
• 100-105% x 1 (2nd Attempt)
• 105%+ x 1 (3rd Attempt)
Add multiple sets as needed.
All percentages are based on your projected max calculated by your last Heavy Strength
Workout’s working weight multiplied by 110%. For example, if you used 450 lbs. as your
working weight for all 5-10 singles, then your projected max is 500 lbs.
If you had to lower the weight for that workout, then use the lower weight to calculate your
projected max.
It is better to warm-up a little lighter than it is to warm-up going too heavy.

Training Frequency
This FULL POWER Powerlifting Program has you lifting 4 times per week. Workouts 1 and 2
are your Strength Work in which you will be improving your maximal strength through intense
training. Workouts 3 and 4 are your Base Work in which you will be practicing your technique,
building up weaknesses, and increasing your overall training volume.
Your first workout of the week is the heaviest and hardest. So, make sure that you have at least
1 rest day before this training session, in which you do no gym or cardio work. That will allow
you to be fresh and prepared to take on the challenging workout ahead.
The second workout of the week is similar and should also have a rest day before and after it, if
you can work it in. If not, it would be best to at least have a rest day after.
Your Base Work can be moved around as needed, as these workouts are easier and meant to
improve recovery, but it is very important to include a rest day between Workout 4 and Workout
1 of the next week.
This is the training split we have found most effective for this program.
Day 1 - Workout 1 (Squat/Deadlift Strength Work)

Day 2 - Off
Day 3 - Workout 2 (Bench Press Strength Work)
Day 4 - Off
Day 5 - Workout 3 (Squat/Deadlift Base Work)
Day 6 - Workout 4 (Bench Press Base Work)
Day 7 - Off

Program Chart
Strength Work Base Work
Week Main Lifts Sets Reps % Max Week Main Lifts Sets Reps % Max
1 Deadlift 5 5 70% 1 Squat 5 10 50%
Squat Variation 4 6-8 40% Deadlift - - -
Bench Press 5 5 65% Bench Press 5 10 50%
2 Squat 5 5 70% 2 Squat 5 10 55%

Deadlift 4 5-8 50-70% Deadlift - - -
3 Deadlift 5 5 75% 3 Squat 5 8 60%

Squat Variation 4 5-8 50-70% Deadlift - - -
4 Squat 5 5 75% 4 Squat 5 5 60-65%

Deadlift 4 5-8 50-70% Deadlift Variation 4 6 55-60%
5 Deadlift 6 4 77% 5 Squat 5 5 60-65%

Squat Variation 4 5-8 50-70% Deadlift Variation 4 6 55-60%
6 Squat 6 4 77% 6 Squat 5 5 60-65%

Pause Bench Press 6 4 78% Pause Bench Press 5 5 60%
7 Deadlift 7 3 80% 7 Squat 5 5 60-65%

Bench Press 6 3 80% Pause Bench Press 5 5 60-65%
8 Squat 8 3 80% 8 Squat 5 5 65%

Pause Bench Press 6 3 80% Pause Bench Press 5 5 60-65%

Strength Work Base Work

Week Main Lifts Sets Reps % Max Week Main Lifts Sets Reps % Max
9 Deadlift 6 2 85% 9 Squat 5 5 65-70%
10 Squat 6 2 85% 10 Squat 5 5 65-70%

Bench Press 5 2 85% Pause Bench Press 5 5 65%
11 Deadlift 5 2 87% 11 Squat 5 5 65-70%

12 Squat 5 2 87% 12 Squat 5 5 65-70%

Bench Press 5 1-2 90% Pause Bench Press 5 5 65-70%
13 Squat Variation 5 5 70-75% 13 Squat 5 8 60-65%

Deadlift Variation 4 5 70-75% Deadlift - - -
Pause Bench Press 5 5 70-75% Bench Press 5 8 60-65%
14 1 Deadlift 5-10 1 1 90%+ 14 Squat 5 5 60%

Squat 4 5-8 60% Deadlift 5 3 65%
Pause Bench Press 6 3 80% Pause Bench Press 5 5 65%
15 1 Squat 5-10 1 1 90%+ 15 Squat 5 5 65%

Deadlift 4 5-8 65% Deadlift 8 1 60%
1 Pause Bench Press 5-10 1 1 90%+ Pause Bench Press 5 5 70%
16 Squat 5 3 50% 16 Squat Max Day

Deadlift 5 1 50% Deadlift Max Day
Bench Press Max Day
Pause Bench Press 5 3 50%
1Use your competition opener for all 5-10 sets. Usually something you can do 3 reps with.

Program Chart Notes

• AMRAP the last set of your Main Lift for Strength Work on weeks 1-4 and week 13.
AMRAP = As Many Reps As Possible (always leave 1-2 reps in the tank and do not pause
any reps).
• Week 5-12, work up to a Daily Max of 1-3 reps after all your sets for the Main Lift are
complete. Work up slowly taking as many sets as needed, but do not reach failure. Just move
something heavy. If the weights did not move well during your sets, then just do an AMRAP
for your last set with your working weight instead.
• Always AMRAP the last set of Squats and Bench Press for Base Work.
All percentages are based on your current max before beginning the program, not your
projected max at the end.
Beginner and intermediate lifters should base their percentages off the heaviest weight that they
can do 2-3 good reps with at the start of the program. Experienced lifters can use their
competition maxes or heaviest weight they can do with proper form, not a true absolute max.
You will actually get more out of the program if you go a little lighter than you need too versus
going a bit too heavy.

Workouts
Strength Work
The first two workout of each week are your “Strength Work” in which you will focus on
building maximal strength. These workouts will have the heaviest lifts of the training week and
require the most preparation and recovery.
The first 4-weeks of Strength Work are moderate intensity and volume workouts to increase
your work capacity and prepare for the high demanding workload ahead. AMRAP the last set of
your Main Lifts during these weeks.
The following 8-weeks will gradually increase in intensity to build strength as you work
towards peak week. Go for a Daily Max of 1-3 reps after all your sets for the Main Lift are
complete. Never to failure, though. Just move something heavy. If the weights did not move
well during your sets, then just do an AMRAP for your last set with your working weight
instead.
Week 13 is a deload week in which you will take a break from the intense lifting and work on
other lift variations. This is the time where you can do a light variation of your main lift and
work on a weak area.
Peak week is the last 7-10 days before your maximal lift attempt, starting after your Week 15 -
Workout 2 (Bench Work). It is crucial that you do this properly to get maximum results.
For your Strength Work on Weeks 14 (Deadlift) and 15 (Squat and Bench Press) you will work
up to the heaviest weight you feel that you can do for about 3 reps, but make sure that you only
do 1 rep. This weight should be at least 90-100% of your max at the start of the program,
depending on your experience level. You are going to do 5-10 perfect singles with this weight,
stopping only when you cannot perform the lift with reasonable form. DO NOT do a Daily Max
this week! Just stick to weights that move well.
Week 16 is your official peak week in which you use very light weight and just work on the
movement. You want to stretch out the movement, and allow for blood flow, but focus on
recovery above all else.
Your Meet should be 3-5 days after your workout(s) this week. Make sure that you get plenty of
rest this week and are prepared for Meet Day!

Base Work
The last two workouts of each week are your Base Work. These are light to moderately intense
workouts to help you get in more work while improving your technique.
Since the weights are lighter, every rep should be explosive and done with perfect form. Do not
take it easy on the weight just because it is light. If it is light, then you should make it look easy
by driving the weight up hard with every rep.
Only use equipment (belt, sleeves, wraps, etc.) if needed, for these workouts. Try to do
everything 100% RAW, if you can.
For your Base Work you will be doing at least 5 sets of 5 reps with gradually increasing
intensity. Most of the time you will be given a 5% range to work in. For this, work up to a
weight within the range that feels good and moves well.
How you feel will vary every week, so do not worry about the weight. It is almost insignificant.
The main focus of the workout is movement and recovery, not strength. Some weeks the weight
may be heavier, lighter or the same as the week before. That is fine. Just make it move well.
AMRAP the last set of your Main Lift for all Base Work. DO NOT pause rep your Bench
Press AMRAP sets.
This should not be a difficult workout, because of the light-moderate weight used, but you
should still put in the work with the intent of getting stronger. Don’t take it easy on yourself just
because it is light. Stay focused and drive the weight up hard!
Week 16 you will not have any Base Work as you prepare for Meet Day. Use this as a recovery
period.
Note: There are no Deadlift for the first 3 weeks of Base Work due to high squat volume.

Workout 1 - Squat/Deadlift Strength Work

Click on any exercise to learn the proper technique.
Warm-Up:
The Daily 30 1-3 Rounds
Weighted Pull-Ups - x 25 total
Box Jumps (optional) 3-5 x 3
Technique Work:
Squat / Deadlift (<50%) 3x5
Main Lifts:
Squat / Deadlift See Program Chart
*Overload Set AMRAP / Daily Max
Accessory Squat / Deadlift See Program Chart
Accessory Work:
Leg Press / Glute-Ham Raises 5-10 x 10-15
Dumbbell Rows 5 x 6-8
Hammer Curls 4 x 8-10
Side Planks 3 x 45 sec.
Mobility Work 10+ min.
*Done after your main work is complete, and never to failure.

Workout 2 - Bench Press Strength Work

Warm-Up:
Back Exercise 3-5 x 10
Technique Work:
Pause Bench Press (<50%) 3x5
Main Lift:
Bench Press See Program Chart
*Overload Set AMRAP / Daily Max
Accessory Work:
Dumbbell Press / Incline Dumbbell Press 5-10 x 6-10
Military Press / Dumbbell Military Press 5 x 5-10
Cable Press Downs 5-10 x 10-15
Face Pulls 5-10 x 10-15
Rotator Cuff Work (optional) 4 x 15-25
Hanging Leg Raises or Weighted Crunches 5 x 5-10
*Done after your main work is complete, and never to failure.

Workout 3 - Squat/Deadlift Base Work

Warm-Up:
Pull-Ups - x 30-50
Technique Work:
Pause Squat (<50%) 3x5
Main Lifts:
Squat See Program Chart
Deadlift Variation See Program Chart
Accessory Work:
Leg Curls 5 x 10-15
Lat Pull-Downs 5 x 10-15
Dumbbell Curls 3 x 10-15
Weighted Planks 3 x 30-60 sec.

Workout 4 - Bench Press Base Work

Warm-Up:
Face Pulls 3-5 x 10-15
Technique Work:
Pause Bench Press (<50%) 3x5
Main Lift:
Bench Press See Program Chart
Accessory Work:
Incline Dumbbell Press 4 x 10-15
Dumbbell Military Press 4 x 10-15
Triceps Skull Crushers 5-10 x 10-15
Reverse Flyes 4 x 10-15
Lateral Raises 4 x 10-15
Rotator Cuff Work (optional) 4 x 15-25
Leg Raises or Crunches 5 x 10-15

Workout Details
All workouts and training protocols follow the Mathias Method Strength Principles.
In the Mathias Method Strength System we don’t train muscle groups. We train movements and
base our workouts on improving one lift. This is because lifts like the squat, bench press, and
deadlift are all full body lifts. They take your entire body working in unison to perfect and do
not target one specific area.
By building up these powerful compound movements we will develop strength and muscle
throughout our entire body.
We also believe in using only the most effective accessory exercises. Big bang exercises that
build big muscle and big strength. Yeah, they are hard ones and they make you brutally strong
too.
This training style may be different than what you are used to, but it is what has worked for me
and countless others with the same goal of getting brutally strong.
The details of your training are discussed below.

The Warm-Up
Warm-ups are just what you think. They are simply meant too, warm-up your body for the
intense work ahead, but not overly fatigue you.
If you are not used to doing some warm-up exercises before your main work, then it will be
fatiguing at first until your body gets more conditioned. This is part of developing the work
capacity to lift heavy weight, so do not skip this just because you do not feel like it. If you want
to get stronger, you’re gonna have to put in the work no matter how you “feel”.
Warm-ups should be relatively easy and never done to failure.
Every workout you do should start with 1-3 rounds of The Daily 30 to practice your movement
patterns and improve mobility while you warm-up. This may seem unnecessary, but it will do
wonders for your strength and help to alleviate any muscle or joint pain you have.
Get my How To Warm-Up Guide for best results!
Squat / Deadlift Warm-Up Exercises

For Squat/Deadlift Workouts you will also warm-up with pull-ups. Back strength is one of the
most important factors in providing strength for all of your lifts, which is why we have you start
every workout with a pulling exercise.
If you can’t do pull ups, then you can use a band for assistance or replace these with heavy lat
pull-downs. However, if you’ve been training for a while you know that there really is no
replacement for pull-ups. They are a vital exercise that our bodies were designed to do and need
to be practiced often. They decompress your spine and build back strength like nothing else
can!
You can do these with your hands facing in (chin-ups - bicep focused) or facing away (pull-ups
- Lat focused) as you desire.
Do as many sets as it takes to get to the set number of reps, never going to failure.
For weighted pull-ups you want to aim for a weight that allows you to do 5 sets of 5 reps or so.
Adjust the weight as needed.
If you cannot do 10 pull-ups in a row, then either do heavy lat pull-downs for 5x10 on your
Base Work training days or cut the reps down to 30 total for those workouts.
Also, as part of your warm-up on Squat/Deadlift Strength Work days you can include
plyometrics. This is optional, but highly recommended.

Plyometrics have an incredible ability to prepare your body for maximal lifts through the
reflexive contraction that they provide, very similar to a maximal squat or deadlift. The key is to
jump to a difficult height onto a box, but not so high that you risk missing the box. Then slowly
over time try to increase the height. As the box height increases, so too will your strength!
Bench Press Warm-Up Exercises

For both Bench Press Workouts your first warm-up exercise will be a pulling exercise to help
counteract all the pressing you are about to do.
Choose any back exercise that you feel helps you keep your shoulders healthy and back strong.
It is best to do a horizontal row versus something like a cable pull-down, because of the angle
of pull mimicking a bench press. Keep the weight moderate and really warm-up your back.
For added strength and performance, follow my How To Warm-Up Guide before every
workout!

Technique Work
Exercise Technique is a crucial part of any movement based training program. Without proper
technique your body will learn improper movement patterns that can hold back your strength
and cause injury.
Technique is so important that it should be checked and improved every time you start a
training session!
Your technique work is still part of your warm-up and therefore only light weights (<50% of
your maximum) should be used to prevent over fatiguing yourself. The focus is on improving
your movement pattern by utilizing perfect form, under controlled movements.
The main goals of this exercise is to prepare your body for the more intense work ahead, build
up weaknesses and increase work capacity.
You should do only 3 sets of 5 perfect reps. Again, the goals are to improve the motion of this
exercise and better prepare your body for the work ahead, not to pre-fatigue those muscles.
After completing your Technique Work, you are ready to begin your workout!
Start with your first exercise by doing the same number of repetitions you plan to train with for
that day. If you are doing 3 reps for your working sets, do all your warm-ups with 3 reps. Start
with a low intensity and work your way up slowly.
Perfect your lifting technique:

• How To Squat
• How To Bench Press
• How To Deadlift

The Main Lift

The main lift, or main lifts, of any given workout, is the focus point of the session, where you
put in the most effort. All of the training before and after the main lift is set to better improve
this movement.
This program’s Main Lifts are the Squat, Bench Press and Deadlift, in which squat and deadlift
will rotate focus every week. One day per week your main lift will be done at a high intensity
with low reps to build maximal strength, and on another day they will be done with a light-
moderate intensity as you accumulate volume and practice technique, creating a higher potential
for strength gain.
Together, varying between light, moderate and heavy loads will allow for continuous growth
without stagnation.
Follow the 16-Week Program Chart for your main lift sets, reps and intensity.
Always warm-up to your working weight slowly during each workout to fully prepare yourself
for the work ahead.
Overload Sets
Overload sets are part of your Main Lift work on Strength Work training days. For this you will
either do an AMRAP (as many reps as possible) set or work up to a Daily Max.
AMRAP
AMRAP the last set of your Main Lift for Strength Work on weeks 1-4 and week 13.
For your AMRAP sets, do as many reps as possible minus one. We always minus one because
we do not want to ever risk failure. It is better to save some for later, then grind with bad form
or risk missing a lift, which stalls progress.
Daily Max
Weeks 5-12, go for a Daily Max of 1-3 reps after all your sets for the Main Lift are
complete.
A Daily Max is a near maximum lift for that given day. It is not a true maximum, because you
are fatigued from all the previous work. For your Daily Max, work up to something heavy, but
do not push so hard that you lose technique or risk failure. Save the absolute max for your Meet
Day.
DO NOT do any overload sets on weeks 14-16!

Main Accessory Work

Your main accessory is the accessory lift that directly helps improve your main lift.
The idea for this lift is not to overly fatigue you beyond recovery, but rather just hit your
muscles from a different angle to stimulate new growth. Just get in some work and do not push
too hard. You already did your main strength work. So, just work the motion with moderate
weight and then move on.
This lift is included for all Squat/Deadlift Workouts. For squats your main accessory is the
deadlift and for deadlifts your main accessory is the squat.
In any program, you can’t talk about squats without talking about deadlifts, and you can’t talk
about deadlift without talking about squats. These two lifts work hand in hand to benefit each
other. That is why we programmed for both lifts twice per week.
For your main accessory, you can do any variation of the lift that best helps to improve your
strength. This can vary every workout or stay the same. However, it is best to do a variation that
helps to bring up a weakness.
For Squats, if you have weak quads you should do close stance squats or front squats. If you
have weak hips or hamstrings, then do wide stance squats or box squats.
For Deadlifts, you should do 1-2” deficit deadlifts using a conventional stance, whether you
normally do Sumo or Conventional.
Bench Press has no main accessory. However, you can modify your Base Work Main Lift to
be a Bench Press variation in order to bring up a weakness.
For example, if you have weak triceps you can do closegrip bench press. If you have weak
shoulders and chest, then you can do incline bench press. Just make sure that you adjust the
weights based on that variation’s max. As in, if you are doing incline bench press instead of
pause bench, base the weight on your incline bench press max, not your pause bench max.

Accessory Work
Your accessory work is just a few hard hitting exercises to help build more strength and muscle
throughout your entire body. You will be pretty exhausted by this point, but push through and
take it as a mental challenge that will make you even stronger.
Your accessory work should be performed with moderate-intensity to allow for optimal muscle
growth and proper technique. Always maintain good form to ensure proper muscle activation
throughout the entire lift.
Focus on stimulating the muscle rather than just throwing around tremendous weight. It is
important to always be in control of the weight.
Work every exercise hard and try to move up in weight when you can.
Squat / Deadlift Accessory Work

Your Squat focused Strength Work will have Leg Press as your first accessory exercise after
deadlifts. Do 5-10 hard sets with moderate to heavy weight and really push your legs to build as
much quad strength as possible.
If you do not have a leg press, then you can do front squats instead.
Your Deadlift focused Strength Work will have Glute-Ham Raises as your first accessory
exercise. This is one of the most effective exercises for building brutally strong hamstrings that
can support huge lifts. If you cannot perform these properly I recommend you start with
controlled negative reps (lower yourself slowly) until you build the strength to do reps on your
own.
You can start by kneeling on a pad and having a friend sit on your ankles and descend slowly
under control before doing a push up to press yourself back up. When you get strong enough to
do these without assistance, your lifts will likely have shot up significantly by now and you can
start holding a weight plate across your chest.
If you do not have a Gute-Ham Raise at your gym, or a friend to help out, you can just do some
heavy leg curls instead, but it just won’t give you the same results.
Next you will move onto heavy dumbbell rows. Feel free to use straps on these in order to grip
heavier weight, but only go as heavy as you can while maintaining proper form. Then pick any
bicep curl variation you like before moving onto some side planks and finishing with some
mobility work to keep your body injury free.

For your Base Work accessories you start off with leg curls to counter balance all the quad work
you just got from volume squats. Then pick any back exercises you want before moving onto
some curls and weighted planks.
If you are having knee pain it is likely due to your quads overpowering your hamstrings so do
some light leg curls at the start of your workouts for extra accessory work to build up your
hamstring strength.
Bench Press Accessory Work

The accessory work for your Bench Press Strength Work starts off with dumbbell press, or
incline dumbbell press if you have weak shoulders. This is one of the best bench press
accessory exercises you can do, because it mimics the bench press with more freedom of
movement and helps to build up your stabilizing muscles. Plus, you can change the angle of
your hands to target different muscles and even increase the range of motion by letting your
hands drop slightly lower than your chest.
Do 5-10 hard sets with moderate to heavy weight and really push yourself to build as much
upper body strength as possible. Then do the same for your shoulders with Military Press.
After doing all that pressing work it will be time to target the most important muscle to increase
your bench press and get more direct work in…your triceps! You will do cable press downs to
build both big and strong triceps ready to press BIG weight with ease. You have already done a
ton of heavy tricep work with all your presses so this is a relatively easy triceps exercise to help
finish them off for the day. Go moderately heavy and make sure you feel your triceps giving out
before you move on to the next exercise.
Next up is face pulls. These are great for building your rear delts and upper back, counteracting
all the pressing work you just did. These are very important for your shoulder health and need
to be pushed hard. Put everything you have left into these to get your shoulders set back in
place.
Finish with some heavy ab work and mobility to keep your body looking and feeling good.
For your Base Work accessories you will be doing a ton of dumbbell work to make sure both of
your arms are getting built up equally. Dumbbells are very versatile and can help to hit your
muscles from different angles while making your stabilizers work extra hard. This is extremely
important for being able to bench BIG weight.
Make sure to finish off every workout with some mobility work to prevent injury.

Cardio/Conditioning
Conditioning, or cardio, is not necessary for this program, but can assist with dropping weight
and improving recovery, if needed. Just DO NOT do cardio to warm-up! Learn How To
Warm-Up Properly for Strength Training >>
Conditioning, is any form of work that improves your cardiovascular health and total work
capacity while assisting with the goals of training. Some examples of conditioning are; jogging,
sprints, jump rope, battle ropes, light circuit training, a daily WOD, sled dragging, or just
manual labor.
Conditioning is meant to increase the ability for your body to withstand work and become
stronger. If you have low cardiovascular health and little muscular endurance then the amount
of work your body can withstand is greatly diminished, along with your ability to become
stronger. So, if you have a low work capacity, you should add in conditioning until it improves.
Conditioning can be performed 2-4 times per week for 10-20 minutes at a time. You may utilize
high intensity interval training (HIIT) or moderate intensity steady state training.
With high intensity intervals, work to rest should be at a 1:1 or 1:2 ratio. For moderate intensity
steady state conditioning, the body should stay in motion throughout the entire time with little
to no resistance in order to sustain a raised heart rate during the time used.
It is best to do conditioning immediately after all accessory work, just before mobility work.
This will add to the work already done in the workout and allow for the greatest increase in
muscular advancement.
Conditioning can also be done on non-training days if preferred, but should then be done for
20-30 minutes. Remember, conditioning is meant to condition your body, not break it down
beyond what your body can repair before the next training session. Use relatively light loads
and just keep moving.

Mobility Work
Mobility Work is 10+ minutes of stretching at the end of every workout used increase
flexibility, prevent injury and improve recovery. Focus on stretching out the muscle you just
worked, or other tight areas.
It can be as simple as doing just 2-3 stretches for 2 minutes each to fix your elbow, shoulder,
ankle, or hip pain.
Mobility work can also be replaced by yoga or any other activity that improves your body’s
ability to move as intended without pain, such as rolling out soft tissues.
It is best to mobilize right after a workout, but it can also be done on non-training days.
The goal is to get at least 30-40 minutes of mobilization done weekly to enhance your recovery
and performance. That is just 10 minutes 3-4 times per week.
Check out our Mobility Exercises >>
Rest Periods
Rest periods between sets will vary for each part of the workout.
During your warm-up you can superset all your exercises together, as the intensity is not very
high for these exercises. Or you can take your time with each exercise to prevent fatiguing
yourself too much before your main work. It is your warm-up, so do what works best for you.
For all your Main Lifts, rest as long as you need between sets, but realize that the longer you
take between sets, the longer the workout will last from all the sets you have to do.
Typically rest should be 2-3 minutes for loads less than 75% of your maximum and 3-5 minutes
for anything heavier. You can take longer if needed, but don’t waste all your time waiting to be
ready. It is supposed to be hard and tiring, so push yourself and improve your conditioning if
needed.
For all accessory work, rest 1-2 minutes between sets.

Training To Failure
There are 2 types of failure in training; technical and absolute.
• Technical failure is the point in which you can no longer perform a repetition with
reasonably perfect technique. This commonly occurs 1-2 repetitions before absolute failure.
• Absolute failure is when no more repetitions can be completed without assistance.
It is good to know what failure feels like, but most of your work should be done with
reasonably perfect technique to build the most optimal amount of strength.
You should really only reach technical failure on the last 1-2 sets of any workout, if at all. This
means you reached maximal stimuli of the muscle fibers and central nervous system while still
performing safe technique.
Reaching absolute failure too often will result in a much greater chance for injury and a much
longer recovery period that may extend beyond the next training session. Not only that, but it
teaches improper lifting technique as your body fights to lift the weight, and makes you weaker
in the long run.
If you are training to failure, then you are training to fail!
The idea for strength training is too, accumulate volume for growth over multiple training
sessions per week utilizing perfect practice. This will ensure safety while gaining the most
amount of strength over time.
If you do fail:
In training, your main lifts should never go beyond technical failure during this entire program.
However, if you ever do fail a rep, then drop the weight by 10% multiplied by the number of
reps you have left in your set and do the rest of your sets in shame.
For example, if you failed your last rep, then take off only 10%. If you failed on your 4th rep
out of 5, then take off 20%.
If you complete the rest of your sets at this new weight with good form, then you can go back
up in weight, but this decreased percentage is your punishment for not recovering properly.
Shame on you! Just don’t blame me for your lack of preparation.
Also, if the weight is effecting your technique too much and you are moving slow or out of
position, then drop the weight by 10-20% until it looks better. It is your job to lift the weight
properly and if you cannot do that, then your punishment is lifting lighter weight until you can
get it right. Again, not my fault. Just do it right and make it look easy!

Final Notes
• Recovery is the most important thing! It doesn’t matter what you do in the gym; if you
can’t recover from it, then you are not going to progress. Recovery is the only thing that is
going to hold you back from making this program a success. So make sure you are getting
enough sleep and fuel! That part is on you. Learn more about proper Recovery >>
• As you get stronger throughout the program, your working weights will feel easier, and you
will likely surpass your current maxes multiple times when going for your Daily Max
attempts. Still, make sure you base the Program Chart percentages on your previous max at
the start of the program. Not your new weekly maxes.
• Make sure you are doing your Daily 30 to help with recovery and mobility throughout the
entire program.
• Be sure to practice your lifts exactly how they are supposed to be performed in the
competition. That means practicing holding deadlifts at the top and pausing bench presses as
you get closer to the competition.
• If you want to learn how to perfect your lifting technique, and learn the best accessory
exercises to build them up, get my in-depth lifting technique guides:
• How To Squat Guide
• How To Bench Press Guide
• How To Deadlift Guide
Get all 3 together and SAVE!
• Email me with any questions!

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Thank you for reading and I hope you learned a lot!
Before you go, please do me a HUGE favor and take a moment to let me know what you liked
most about this book by leaving a review! I read all my reviews and I love hearing how my
work has helped others.
Plus, it really helps me out A LOT!

If you were not completely satisfied with the content of this book please emailing me directly
and I will be happy to answer your questions or help you further.
Thank you, and keep getting stronger my friends!
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About The Author

© 2020 Mathias Method Ryan J. Mathias

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FULL POWER Powerlifting Program ...................7

© 2020 Mathias Method Ryan J. Mathias

FULL POWER Powerlifting

This Program is based on the Mathias Method Strength System.

© 2020 Mathias Method Ryan J. Mathias

This Program has 3 Phases:

© 2020 Mathias Method Ryan J. Mathias

© 2020 Mathias Method Ryan J. Mathias

© 2020 Mathias Method Ryan J. Mathias

It’s All Focused on Meet Day

© 2020 Mathias Method Ryan J. Mathias

Warm-Ups, Opener and Attempts

© 2020 Mathias Method Ryan J. Mathias

Here’s how you should work up to your attempts:

© 2020 Mathias Method Ryan J. Mathias

Day 1 - Workout 1 (Squat/Deadlift Strength Work)

© 2020 Mathias Method Ryan J. Mathias

Bench Press 5 5 65% Bench Press 5 10 50%

2 Squat 5 5 70% 2 Squat 5 10 55%

Bench Press 5 5 70% Bench Press 5 10 53%

3 Deadlift 5 5 75% 3 Squat 5 8 60%

Bench Press 5 5 73% Bench Press 5 10 55%

4 Squat 5 5 75% 4 Squat 5 5 60-65%

Bench Press 5 5 75% Bench Press 5 8 58%

5 Deadlift 6 4 77% 5 Squat 5 5 60-65%

Bench Press 6 4 78% Bench Press 5 8 60%

6 Squat 6 4 77% 6 Squat 5 5 60-65%

Pause Bench Press 6 4 78% Pause Bench Press 5 5 60%

7 Deadlift 7 3 80% 7 Squat 5 5 60-65%

Bench Press 6 3 80% Pause Bench Press 5 5 60-65%

8 Squat 8 3 80% 8 Squat 5 5 65%

Pause Bench Press 6 3 80% Pause Bench Press 5 5 60-65%

© 2020 Mathias Method Ryan J. Mathias

Strength Work Base Work

Bench Press 5 3 83% Pause Bench Press 5 5 60-65%

10 Squat 6 2 85% 10 Squat 5 5 65-70%

Bench Press 5 2 85% Pause Bench Press 5 5 65%

11 Deadlift 5 2 87% 11 Squat 5 5 65-70%

Bench Press 5 2 87% Pause Bench Press 5 5 65-70%

12 Squat 5 2 87% 12 Squat 5 5 65-70%

Bench Press 5 1-2 90% Pause Bench Press 5 5 65-70%

13 Squat Variation 5 5 70-75% 13 Squat 5 8 60-65%

Pause Bench Press 5 5 70-75% Bench Press 5 8 60-65%

14 1 Deadlift 5-10 1 1 90%+ 14 Squat 5 5 60%

Pause Bench Press 6 3 80% Pause Bench Press 5 5 65%

15 1 Squat 5-10 1 1 90%+ 15 Squat 5 5 65%

1 Pause Bench Press 5-10 1 1 90%+ Pause Bench Press 5 5 70%