Strong by Bret

10-Week Powerlifting Program

Week 1 Set 1 Set 2 Set 3 Set 4 Set 5

Day 1

Back Squat
Week 1: 3 x 5

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 1, 4, 7: 60%
1RM

Underhand Grip Lat

Pulldown
3 x 6-12

Stability Ball Leg

Curl
3 x 10-20

Band Seated Hip

Abduction
2 x 20-50

Week 1 Set 1 Set 2 Set 3 Set 4 Set 5

Day 2

Bench Press
Week 1: 3 x 5

Band Hip Thrust

2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
 Strong by Bret
10-Week Powerlifting Program

Week 1 Set 1 Set 2 Set 3 Set 4 Set 5

Day 3

Deadlift
Week 1: 3 x 5

Close Grip Bench

Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-

Up
3 x AMRAP

Single Leg Hip

Thrust
2 x AMRAP

Lateral Band Walk

2 x 20-30

Week 1 Set 1 Set 2 Set 3 Set 4 Set 5

Day 4

Hip Thrust
Week 1: 3 x 8

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge

Abduction
2 x 8-12
 Strong by Bret
10-Week Powerlifting Program

Week 2 Set 1 Set 2 Set 3 Set 4 Set 5

Day 1

Back Squat
Week 2: 2 x 5

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 2, 5, 8: 65%
1RM 1RM

Underhand Grip Lat

Pulldown
3 x 6-12

Stability Ball Leg

Curl
3 x 10-20

Band Seated Hip

Abduction
2 x 20-50

Week 2 Set 1 Set 2 Set 3 Set 4 Set 5

Day 2

Bench Press
Week 2: 2 x 5

Band Hip Thrust

2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
 Strong by Bret
10-Week Powerlifting Program

Week 2 Set 1 Set 2 Set 3 Set 4 Set 5

Day 3

Deadlift
Week 2: 2 x 5

Close Grip Bench

Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-

Up
3 x AMRAP

Single Leg Hip

Thrust
2 x AMRAP

Lateral Band Walk

2 x 20-30

Week 2 Set 1 Set 2 Set 3 Set 4 Set 5

Day 4

Hip Thrust
Week 2: 2 x 8

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge

Abduction
2 x 8-12
 Strong by Bret
10-Week Powerlifting Program

Week 3 Set 1 Set 2 Set 3 Set 4 Set 5

Day 1

Back Squat
Week 3: 1 x 5

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 3, 6, 9: 70%
1RM

Underhand Grip Lat

Pulldown
3 x 6-12

Stability Ball Leg

Curl
3 x 10-20

Band Seated Hip

Abduction
2 x 20-50

Week 3 Set 1 Set 2 Set 3 Set 4 Set 5

Day 2

Bench Press
Week 3: 1 x 5

Band Hip Thrust

2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
 Strong by Bret
10-Week Powerlifting Program

Week 3 Set 1 Set 2 Set 3 Set 4 Set 5

Day 3

Deadlift
Week 3: 1 x 5

Close Grip Bench

Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-

Up
3 x AMRAP

Single Leg Hip

Thrust
2 x AMRAP

Lateral Band Walk

2 x 20-30

Week 3 Set 1 Set 2 Set 3 Set 4 Set 5

Day 4

Hip Thrust
Week 3: 1 x 8

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge

Abduction
2 x 8-12
 Strong by Bret
10-Week Powerlifting Program

Week 4 Set 1 Set 2 Set 3 Set 4 Set 5

Day 1

Back Squat
Week 4: 3 x 3

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 1, 4, 7: 60%
1RM

Underhand Grip Lat

Pulldown
3 x 6-12

Stability Ball Leg

Curl
3 x 10-20

Band Seated Hip

Abduction
2 x 20-50

Week 4 Set 1 Set 2 Set 3 Set 4 Set 5

Day 2

Bench Press
Week 4: 3 x 3

Band Hip Thrust

2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
 Strong by Bret
10-Week Powerlifting Program

Week 4 Set 1 Set 2 Set 3 Set 4 Set 5

Day 3

Deadlift
Week 4: 3 x 3

Close Grip Bench

Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-

Up
3 x AMRAP

Single Leg Hip

Thrust
2 x AMRAP

Lateral Band Walk

2 x 20-30

Week 4 Set 1 Set 2 Set 3 Set 4 Set 5

Day 4

Hip Thrust
Week 4: 3 x 5

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge

Abduction
2 x 8-12
 Strong by Bret
10-Week Powerlifting Program

Week 5 Set 1 Set 2 Set 3 Set 4 Set 5

Day 1

Back Squat
Week 5: 2 x 3

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 2, 5, 8: 65%
1RM

Underhand Grip Lat

Pulldown
3 x 6-12

Stability Ball Leg

Curl
3 x 10-20

Band Seated Hip

Abduction
2 x 20-50

Week 5 Set 1 Set 2 Set 3 Set 4 Set 5

Day 2

Bench Press
Week 5: 2 x 3

Band Hip Thrust

2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
 Strong by Bret
10-Week Powerlifting Program

Week 5 Set 1 Set 2 Set 3 Set 4 Set 5

Day 3

Deadlift
Week 5: 2 x 3

Close Grip Bench

Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-

Up
3 x AMRAP

Single Leg Hip

Thrust
2 x AMRAP

Lateral Band Walk

2 x 20-30

Week 5 Set 1 Set 2 Set 3 Set 4 Set 5

Day 4

Hip Thrust
Week 5: 2 x 5

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge

Abduction
2 x 8-12
 Strong by Bret
10-Week Powerlifting Program

Week 6 Set 1 Set 2 Set 3 Set 4 Set 5

Day 1

Back Squat
Week 6: 1 x 3

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 3, 6, 9: 70%
1RM

Underhand Grip Lat

Pulldown
3 x 6-12

Stability Ball Leg

Curl
3 x 10-20

Band Seated Hip

Abduction
2 x 20-50

Week 6 Set 1 Set 2 Set 3 Set 4 Set 5

Day 2

Bench Press
Week 6: 1 x 3

Band Hip Thrust

2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
 Strong by Bret
10-Week Powerlifting Program

Week 6 Set 1 Set 2 Set 3 Set 4 Set 5

Day 3

Deadlift
Week 6: 1 x 3

Close Grip Bench

Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-

Up
3 x AMRAP

Single Leg Hip

Thrust
2 x AMRAP

Lateral Band Walk

2 x 20-30

Week 6 Set 1 Set 2 Set 3 Set 4 Set 5

Day 4

Hip Thrust
Week 6: 1 x 5

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge

Abduction
2 x 8-12
 Strong by Bret
10-Week Powerlifting Program

Week 7 Set 1 Set 2 Set 3 Set 4 Set 5

Day 1

Back Squat
Week 7: 3 x 1

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 1, 4, 7: 60%
1RM

Underhand Grip Lat

Pulldown
3 x 6-12

Stability Ball Leg

Curl
3 x 10-20

Band Seated Hip

Abduction
2 x 20-50

Week 7 Set 1 Set 2 Set 3 Set 4 Set 5

Day 2

Bench Press
Week 7: 3 x 1

Band Hip Thrust

2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
 Strong by Bret
10-Week Powerlifting Program

Week 7 Set 1 Set 2 Set 3 Set 4 Set 5

Day 3

Deadlift
Week 7: 3 x 1

Close Grip Bench

Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-

Up
3 x AMRAP

Single Leg Hip

Thrust
2 x AMRAP

Lateral Band Walk

2 x 20-30

Week 7 Set 1 Set 2 Set 3 Set 4 Set 5

Day 4

Hip Thrust
Week 7: 3 x 3

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge

Abduction
2 x 8-12
 Strong by Bret
10-Week Powerlifting Program

Week 8 Set 1 Set 2 Set 3 Set 4 Set 5

Day 1

Back Squat
Week 8: 2 x 1

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 2, 5, 8: 65%
1RM

Underhand Grip Lat

Pulldown
3 x 6-12

Stability Ball Leg

Curl
3 x 10-20

Band Seated Hip

Abduction
2 x 20-50

Week 8 Set 1 Set 2 Set 3 Set 4 Set 5

Day 2

Bench Press
Week 8: 2 x 1

Band Hip Thrust

2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
 Strong by Bret
10-Week Powerlifting Program

Week 8 Set 1 Set 2 Set 3 Set 4 Set 5

Day 3

Deadlift
Week 8: 2 x 1

Close Grip Bench

Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-

Up
3 x AMRAP

Single Leg Hip

Thrust
2 x AMRAP

Lateral Band Walk

2 x 20-30

Week 8 Set 1 Set 2 Set 3 Set 4 Set 5

Day 4

Hip Thrust
Week 8: 2 x 3

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge

Abduction
2 x 8-12
 Strong by Bret
10-Week Powerlifting Program

Week 9 Set 1 Set 2 Set 3 Set 4 Set 5

Day 1

Back Squat
Week 9: 1 x 1

Incline Press
3 x 3-8

Speed Deadlift
3 x 3 with:
Week 3, 6, 9: 70%
1RM

Underhand Grip Lat

Pulldown
3 x 6-12

Stability Ball Leg

Curl
3 x 10-20

Band Seated Hip

Abduction
2 x 20-50

Week 9 Set 1 Set 2 Set 3 Set 4 Set 5

Day 2

Bench Press
Week 9: 1 x 1

Band Hip Thrust

2 x 20-30

Chest Supported
Row
3 x 6-12

High Step Up
2 x 6-10

Back Extension
3 x 20-50

Side Lying
Abduction
2 x 20-30
 Strong by Bret
10-Week Powerlifting Program

Week 9 Set 1 Set 2 Set 3 Set 4 Set 5

Day 3

Deadlift
Week 9: 1 x 1

Close Grip Bench

Press 3 x 3-8

Goblet Squat
2 x 8-15

Neutral Grip Pull-

Up
3 x AMRAP

Single Leg Hip

Thrust
2 x AMRAP

Lateral Band Walk

2 x 20-30

Week 9 Set 1 Set 2 Set 3 Set 4 Set 5

Day 4

Hip Thrust
Week 9: 1 x 3

Dumbbell
Overhead Press
2 x 8-12

Deficit Reverse
Lunge
2 x 6-12

Inverted Row
2 x AMRAP

Push-Up
2 x AMRAP

Band Hip Hinge

Abduction
2 x 8-12
 Strong by Bret
10-Week Powerlifting Program

Week 10 -Deload Set 1 Set 2 Set 3 Set 4 Set 5

Day 1
*Please do the
following exercises if
competing:

Back Squat
3/2/1

Bench Press
3/2/1

Speed Deadlift
3/2/1

Week 10-Deload Set 1 Set 2 Set 3 Set 4 Set 5

Day 2
*Easy Full Body
Workout
 Strong by Bret
10-Week Powerlifting Program

Week 10-Deload Set 1 Set 2 Set 3 Set 4 Set 5

Day 3

*Easy Full Body

Workout

Week 10-Deload Set 1 Set 2 Set 3 Set 4 Set 5

Day 4
*Testing

Back Squat
3x1

Bench Press
3x1

Deadlift
3x1