Kirk Karwoski Training Program

Kirk is widely considered one of the greatest squatters in the history of powerlifting, he currently holds the International Powerlifting Federation equipped world record in the squat of 455 kg.(1,003 lbs.) in the 125 kg. weight class which was set in 1995. Leading up to that competition he squatted that 1000 lbs. for 2 reps in training.

 

Kirk Karwoski Training Program Schedule:
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Monday: Squat
Tuesday: CG bench
Wednesday: Off
Thursday: Deadlift
Friday: Off
Saturday: Bench
Sunday: Off

Squat
Squat-7-10×2-8
Leg curl-2-3×5
Lef ext-2-3×5

CG bench
CG bench (touch and go)-7-10×2-8
DB curls-2-3×5
Pushdowns-2-3×5

OFF

Deadlift
Deadlift-7-10×2-8
Grip shrugs-3×5
T bar row-3×5-8
Pulldowns-2-3×5
DB shrugs-2-3×5

OFF

Bench Press
Bench press-7-10×2-8
WG bench (paused)-3×5
Incline bench-3×5
Front raises-2-3×5
Side raises-2-3×5

OFF