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Train like powerlifting world champion Taylor Atwood on the Atwood Power Training App.

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Atwood Power

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The Intro to Powerlifting program is designed for people with less than six months of experience performing the competition lifts. During this program, you will learn proper technique, develop strength, and build muscle using the main lifts and accessory exercises. You will also learn how to use Repetitions in Reserve scale (RIR-based RPE) to rate the difficulty of your efforts and guide loading progressions for subsequent weeks. Most importantly, this is the time to discover your passion for powerlifting by setting aside time in your week to train consistently, enjoy learning to train, and stack positive training session upon positive training session. Everyone starts somewhere, and you never know where powerlifting can take you.

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Intro to Powerlifting

This intro to Powerlifting program is designed for people with less than six months of experience performing the competition lifts. During this program, you will learn proper technique, develop strength, and build muscle using the main lifts and accessory exercises. You will also learn how to use Repetitions in Reserve scale (RIR-based RPE) to rate the difficulty of your efforts and guide loading progressions for subsequent weeks. Most importantly, this is the time to discover your passion for powerlifting by setting aside time in your week to train consistently, enjoy learning to train, and stack positive training session upon positive training session. Everyone starts somewhere, and you never know where powerlifting can take you.

The Intermediate Meet Prep is a 12-week program designed to peak your strength for new personal records in your next powerlifting competition or strength evaluation.

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Intermediate Meet Prep

In the volume phase, you will begin by easing into training with higher volumes at lower intensities. This process will help you refine your technique on each exercise, build muscle, and improve your body's ability to perform, recover from, and adapt to, training. Later in the phase, you will train with less volume and higher intensities to help promote strength gain and transfer your technique and training progress to heavier loads. 

Volume Phase

In the intensity phase, you will train with low volume and the highest intensities of the cycle to prepare your body to lift new personal records in your next strength test or powerlifting competition.

Intensity Phase

Powerbuilding 1 is a 6-week program designed to improve your work capacity, improve or maintain strength and skill on the main lifts, and develop the muscles supporting main lift performance through a high volume of accessory exercises. We recommend completing this program in the Improvement Season (non-competitive period).

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Powerbuilding

Powerbuilding 1 is a 6-week program designed to improve your work capacity, improve or maintain strength and skill on the main lifts, and develop the muscles supporting main lift performance through a high volume of accessory exercises. 

Powerbuilding Phase 1

Squat Focus is a 6-week program designed to accelerate your strength & muscle growth progress in the squat. During this program, you will reach new peak volumes at high intensities on the squat while maintaining strength and skill on the bench press and deadlift by training these lifts with lower volumes and intensities. You will end the phase with a single @ RPE 9 to assess your strength progress. We recommend completing this program in the Improvement Season (non-competitive period).

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Squat Focus

Squat Specialization is a 6-week program designed to accelerate your strength & muscle growth progress in the squat. During this program, you will reach new peak volumes at high intensities on the squat while maintaining strength and skill on the bench press and deadlift by training these lifts with lower volumes and intensities. You will end the phase with a single @ RPE 9 to assess your strength progress.

Squat Specialization

Bench Focus is a 6-week program designed to accelerate your strength & muscle growth progress on the Bench Press. During this program, you will reach new peak volumes at high intensities on the Bench Press while maintaining strength and skill on the squat and deadlift by training these lifts with lower volumes and intensities. You will end the phase with a 1RM assessment to measure your strength progress. We recommend completing this program in the Improvement Season (non-competitive period).

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Bench Focus

Bench Press Specialization is a 6-week program designed to accelerate your strength & muscle growth progress on the Bench Press. During this program, you will reach new peak volumes at high intensities on the Bench Press while maintaining strength and skill on the squat and deadlift by training these lifts with lower volumes and intensities. You will end the phase with a 1RM assessment to measure your strength progress.

Bench Press Specialization

Deadlift Focus is a 6-week program designed to accelerate your strength & muscle growth progress on the Deadlift. During this program, you will reach new peak volumes at high intensities on the Deadlift while maintaining strength and skill on the squat and bench press by training these lifts with lower volumes and intensities. You will end the phase with an assessment by performing a single @ RPE 9 to measure your strength progress. We recommend completing this program in the Improvement Season (non-competitive period).

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Deadlift Focus

Deadlift Specialization is a 6-week program designed to accelerate your strength & muscle growth progress on the Deadlift. During this program, you will reach new peak volumes at high intensities on the Deadlift while maintaining strength and skill on the squat and bench press by training these lifts with lower volumes and intensities. You will end the phase with an assessment by performing a single @ RPE 9 to measure your strength progress.

Deadlift Specialization

The Advanced Meet Prep is a 12-week program designed to peak your strength for new personal records in your next powerlifting competition or strength evaluation.

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Advanced Meet Prep

Train Like Atwood is an advanced 12-week program designed to peak your strength for new personal records in your next powerlifting competition or strength evaluation. This program uses many of the same training methods I have used to power my greatest performances. If you are going to run this program, you must be able to perform, recover from, and adapt to high volumes of training consistently without injury beforehand. You should also make sure you can sleep well, eat healthily and plentifully, and manage stressors and distractions outside of the gym to bring your best to each workout.

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Train Like Atwood

This program is a high volume bodybuilding program designed to help you increase your overall muscle mass while maintaining strength, skill and volume tolerance adaptations on the power lifts. We do not recommend adding extra work in on top of the prescribed training amounts. Please follow the program rules to moderate difficulty levels so that you can have a safe and effective training block.

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Savage Summer [Bodybuilding]

Savage Summer

Train like Taylor! Improve your ability to tolerate load and control your movement, experience a new perspective on his training as he moves up into the 83 kg class. Develop crushing posterior chain muscle mass & strength to fuel big lifts on meet day.

Squat 3x per week, Bench 4x per week, and Deadlift 1x per week.