Prilepin Powerlifting (4-week)

Four-week powerlifting block built on AS Prilepin's intensity chart — the foundational Soviet methodology that prescribes optimal volume per intensity zone. Three sessions per week, one per lift: Squat (Mon), Bench (Wed), Deadlift (Fri). Each lift hits the same zone each week, progressing together through Light → Medium → Heavy → Max.

Weekly zone targets (rep × set scheme, total reps, Prilepin chart reference):

• Wk 1 — LIGHT zone (65%): 6×4 = 24 reps. Prilepin optimal: 24, range 18-30. • Wk 2 — MEDIUM zone (75%): 6×3 = 18 reps. Prilepin optimal: 18, range 12-24. • Wk 3 — HEAVY zone (85%): 5×3 = 15 reps. Prilepin optimal: 15, range 10-20. • Wk 4 — MAX zone (95%): 2-1-1 = 4 reps — low end of the Prilepin range (4-10) to preserve CNS for the test/comp after.

Only the three main lifts are programmed. Accessories (rows, dips, hamstring work, core, etc.) are up to the lifter to layer in. Use percentages of a recent reliable 1RM. Warm-up is the lifter's responsibility — the prescribed sets are the working sets only.

This is a peaking block: short, focused, intensity-progressive. Best used 4-6 weeks out from a meet or a PR attempt, after a higher-volume base block.