A powerlifting program for your clients
Start from Powerlifting 4x in the Kovo library: a heavy day for the squat, the bench press and the deadlift, plus a lighter bench day.
No credit card required
Powerlifting 4x gives each of the three lifts its own heavy day, with sets of 3 to 5 reps, and adds a lighter day for the bench press and overhead press. On the heavy day the bench press is paused, the way it's done at a meet. It runs 4 days a week for 12 weeks.
Kovo library
Powerlifting 4x
A heavy day for the squat, the bench press and the deadlift, plus a lighter bench day. Rest longer on the first lift if you need it.
Routine A
Squat
4 exercises · 14 sets
Warm up with light sets before the first lift.
4 × 3 to 5
rest 4 min
80% effort
Pause Squat (Barbell)Quads · Barbell
Kovo picks the weight
Note: Hold for 2 seconds at the bottom.
3 × 4 to 6
rest 3 min
70% effort
RDL (Barbell)Hamstrings · Barbell
Kovo picks the weight
3 × 6 to 8
rest 2 min 30 s
80% effort
Hanging Leg Raise (Pull Up Bar)Core · Pull Up Bar
3 × 10 to 15
rest 1 min
Routine B
Bench
4 exercises · 15 sets
Pause Bench Press (Barbell)Chest · Barbell
+1 warm-upKovo picks the weight
Note: Stop the bar on your chest until it's still, then press.
4 × 3 to 5
rest 3 min
80% effort
Close Grip Bench Press (Barbell)Chest · Barbell
Kovo picks the weight
3 × 6 to 8
rest 2 min 30 s
80% effort
4 × 6 to 8
rest 2 min
80% effort
3 × 12 to 15
rest 1 min
90% effort
Routine C
Deadlift
4 exercises · 13 sets
Warm up with light sets before the first lift.
3 × 3 to 5
rest 4 min
80% effort
3 × 8 to 10
rest 2 min
80% effort
Pull-Up (Bodyweight)Lats · Bodyweight
3 × 6 to 10
rest 2 min
80% effort
Back Extension (Bodyweight)Lower Back · Bodyweight
3 × 10 to 12
rest 1 min
80% effort
Routine D
Bench and Press
4 exercises · 13 sets
4 × 6 to 8
rest 2 min 30 s
80% effort
3 × 6 to 8
rest 2 min
80% effort
3 × 10
rest 1 min
80% effort
Tricep Pushdown (Cable)Triceps · Cable
Kovo picks the weight
3 × 10 to 12
rest 1 min
90% effort
How the first two weeks run
Each day your client trains, Kovo gives them the next routine. After the last one, it starts again.
Each exercise name opens its page in the Kovo exercise library.
Track it
See the squat, bench press and deadlift go up
For each client on this program, Kovo Trainer shows you:
- Estimated 1RM and heaviest weight for each lift, over time
- A Strength Rank from Bronze to Champion for each lift
- Personal records called out on every workout
- Every set next to what you planned, with the effort they logged
Make it yours
Change anything for each client
Copy the program into your library and it's yours. Swap an exercise and keep its sets, add warm-up sets, set an effort target or write a note on form. Then assign it, and each client gets their own copy.
Words used on this page
Questions about Powerlifting 4x
Who is Powerlifting 4x for?
The Kovo library marks Powerlifting 4x as Intermediate: clients who already squat, bench press and deadlift with good form. For a gentler start on the same lifts, Strength 5x5 runs three days a week.
Why is the bench press paused?
Powerlifting 4x pauses the bench press on its heavy day, with the bar still on the chest before each press, the way it's done at a meet. The lighter bench day uses normal reps.
Where do the weights come from?
Every weight in the program is empty, so Kovo picks one for each client from their own workouts and adds weight as they get stronger. Type a weight on any set to use exactly that.
Give Powerlifting 4x to your clients
Start your 30-day free trial and copy it from the Kovo library. No credit card required.