RaveFit 5x5 Powerlifting Sports Schedule

Introduction

Welcome to the RaveFit 5x5 RaveFit Powerlifting Program, designed specifically for our strong ravers. At RaveFit we believe in strength and community, and our program is designed to help you grow in the core lifts: squat, bench press, and deadlift.

Program Overview

• Type of schedule: Powerlifting
• Level: Beginner - Intermediate
• Number of days per week: 4 days per week
• Duration: 6 - 8 weeks (repeatable)
• Goal: Increase strength
• Average training time: 60 - 75 minutes

Download schedule here .

About the Scheme

RaveFit uses the Stronglifts 5x5 program as a base. Stronglifts 5x5 is known worldwide for its effectiveness in building strength and muscle mass, using 'free weight' exercises such as squat, bench press, deadlift, military press and barbell row.

RaveFit has added additional exercises to strengthen muscle groups that aren’t directly targeted by these core exercises. The focus is on improving strength on the squat, bench press and deadlift, while promoting overall fitness and muscle building.

The goal of both Stronglifts 5x5 and RaveFit 5x5 Powerlifting Programs is not to train muscles to failure or achieve a muscle pump like in bodybuilding routines. The main goal is to get stronger and add weight to your lifts. Don't start too heavy and ensure perfect technique on every exercise.

Program Rules

Before You Begin

• Calculate your starting weights using the provided Excel (66.67% of your PR).
• Enter the weights of the other exercises in the workout schedule.

During the Program

• Track your progress in an app.
• Can you make it 5x5? Add 2.5kg to the exercise in the next workout.
• If you can't do 5x5, reduce the weight by 10%.
• Also try to do 1 rep more each week or increase the weight a bit with the other exercises. Try to stay in the indicated rep range.
• Follow this schedule for 6-8 weeks.

End of Program

• Test your PR in weeks 7 - 9.
• When testing your PRs, make sure you warm up properly.
• The recommended order to test your PR is: Squat, Bench Press, Deadlift, Overhead Press.
• After testing your PR, start over by calculating your starting weights with your new PR.

Warm-up and Cool Down

RaveFit recommends warming up your muscles properly before your workout with the suggested warm-up sets and doing a low-intensity cardio exercise after your workout, such as treadmill at 10% incline at 3 km per hour, to maintain your fitness level.

Nutrition During the Program

Make sure your protein intake is high enough; RaveFit recommends 1.8g of protein per kilogram of body weight. For more information, check out our blog . It is also important to stay at maintenance levels with your calorie intake, or in a small calorie surplus of up to 500 kilo calories per day, to promote optimal performance and recovery.

Closure

We are always here to support you. Do you have any suggestions or questions about the plan? Please contact us at info@ravefit.nl, or follow us on Instagram (@ ravefitnl ) and TikTok (@ ravefit ) for updates and community inspiration. Your support, such as sharing our community and following our channels, helps us grow and reach more people.