59kg Ant-Man's Power Building Program

Hello! I'm the 59kg Ant-Man, a powerlifter who achieved first place in the 2022 Asia Powerlifting Championship and became the first Korean to win gold medals in all events (squat, bench press, deadlift, and total score) at an international competition, while also setting a new Asian record in the squat.

This program is designed to solidify the basics and help you grow in various aspects.

It doesn't focus solely on powerlifting but provides a balanced mix of volume and intensity to enhance overall fitness. You don't need to measure your 1RM before starting the program, and even after completing it, growth is assessed through 8RM and 3RM instead of 1RM.

Program Structure

• Duration: 6 weeks
• Training Frequency: 5 times a week, split into upper and lower body sessions
• Squat: Emphasized heavily and tailored to your main style. For example, if you prefer high-bar, stick to high-bar squats; if low-bar, then low-bar squats.
• Deadlift: Intensity is set slightly lower to accommodate squats.
• Bench Press: High reps should be touch-and-go, while heavy weights should be paused. If you prefer touch-and-go for heavy weights, that's fine, but high reps should be touch-and-go.

The recommended workout schedule is Monday, Tuesday, Wednesday, Friday, and Saturday. If five sessions a week are not feasible, you can skip Day 3 and train four times a week on Monday, Wednesday, Friday, and Saturday. Adjustments can be made based on your training environment, but ensure at least one rest day after upper and lower body sessions. Training for more than three consecutive days is not recommended.