12 WEEK POWERLIFTING PROGRAM AND NUTRITION GUIDE

2Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

TABLE OF CONTENTS

INTRODUCTION

EXERCISE LIBRARY

12 WEEK POWERLIFTING PROGRAM

WHAT IS THE K.I.S.S. GUIDE TO TRACKING MACROS?

MACRO BREAKDOWN

CALORIC WEIGHT (HOW MANY CALORIES SOMETHING HAS)

HOW TO CALCULATE YOUR OWN MACROS

HOW TO INPUT PERSONALIZED CALORIC GOALS

HOW TO CHOOSE YOUR SPLIT

MEASURING FOOD

WHY COUNT MACROS INSTEAD OF JUST CALORIES?

CLOSING

03

05

07

19

20

22

23

24

26

27

28

28

3Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

Welcome to the Lift with Ciarra 12 Week Powerlifting Program and Nutrition Guide!

I’m so excited you’ve decided to step into strength training with me!

In these next 12 weeks together we’re going to work on building muscle, strength, confidence in and out of the gym, and building skills to learn how to track your food to fuel your new lifestyle.

Your 12 weeks of training will be centered around the big three compound movements of powerlifting, the bench, squat, and deadlift. Every week is broken up into 5 training days, two lower body strength training days, two upper body strength training days, and one conditioning day which is optional, but recommended for a change in body composition over these next 12 weeks.

Each lifting day is broken down into 4 parts:

Warm Up Main movements Accessory movements

Core

Every part of the training day is important and should be executed fully. The warm up is important to get blood pumping into your muscles, prepare them for lifting and prevent injury. The main movements are the primary strength building movements where weight will be assigned and increased every week. The accessories are isolation exercises to help strengthen individual muscle groups to assist the main movements. And lastly, core is one of the most important (maybe THE most important) muscle groups because of its role it plays in stability and strength, which transfers to movement efficiency.

When calculating your weights for the main movements every workout you will use your one rep max (1RM) as 100%. If you do not know your 1RM, you can calculate it using this link.

Using your 1RM, you’ll multiply each weeks’ percentage (70/75/80%/etc) by that number to find your weight for each day’s main movement.

4Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

Going over the prescribed weight will not help your performance or strength gain over these twelve weeks, rather, it can hinder it. By maxing out mid-program or by upping the weight when not instructed, you can tax your central nervous system and throw off the training cycle, which can change the overall effect of the strength gains. Essentially, you won’t see as large of a strength gain in the end. If you do have that moment and you decide to max out mid-program, you’re better off just starting over.

The attached macronutrient tracking guide is going to help you build sustainable tools to learn to track and manage your food intake so that you become more aware of what you’re eating, learn to fuel your body for these workouts, and build a lasting healthy relationship with food whether you’re looking to bulk, cut, or maintain your current body weight and composition.

These next 12 weeks will be challenging. You’re going to adjust to a different style of training and eating, which is not always easy. The first week or two you will probably be more sore than you’ve been in awhile, but you will adjust and when week 12 comes around…It will be so worth it.

So, that’s it from me, happy training, and remember that being in the gym is something we GET to do. We go to the gym because we love our bodies and want to be stronger, this isn’t a punishment and you haven’t done anything wrong. I’m so excited for you to enjoy these next 12 weeks.

In Strength,Ciarra

Example:

Your squat 1RM is 200 pounds.

Your prescribed percentage for the day is 70%

Your prescribed weight for the day is 140 pounds

P.S. for those of us stepping into the weightroom for the first time or attempting to become comfortable for the first time. You deserve to be there as much as anyone else. If you’re nervous, watch the videos before you go to the gym and become familiar with the movement before you pick up the weights. If you’re familiar with your movements, it is one less thing to worry about when around other lifters. You’ve got this.

5Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

EXERCISE LIBRARY

Seated Dumbbell Overhead Press

Single Arm Dumbbell Bench Press

Dumbbell Cuban Press

Dumbbell External Shoulder Rotations

Band Pull-Aparts

Dumbbell Lateral Raise

Goblet Squat

Front Delt Raise

Dual Arm Dumbbell Bench Press

Split Squat

Arnold Press

Upright Dumbbell Row

Weighted Split Squat with Front Foot Elevated

Single Arm Dumbbell Row

Inverted Row

Forearm Supported Knee Raise

Barbell Bench Press

Neutral Grip Bench Press

Barbell Bench Press - Paused

Barbell Back Squat - Paused

Cable Crunch

Close Grip Larsen Press

Conventional Romanian Deadlift

Weighted Russian Twist

T-Bar Row

Walking Lunges

Barbell Back Squat

Tricep Cable Extension

Leg Press

Bent Over Barbell Row

Wide Grip Lat Pulldown

Chest Supported Dumbbell Row

Cable Face Pull

Barbell Good Mornings

Quad Extension

Prone Hamstring Curl

Sumo Romanian Deadlift

Bird-Dog

Bulgarian Split Squat

Wide Grip Cable Row

Deficit Deadlifts

Close Grip Lat Pulldown

Single Arm Dumbbell Row

Kettlebell Swing

6Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

Bent Over Barbell Row

Wide Grip Lat Pulldown

Chest Supported Dumbbell Row

Cable Face Pull

Barbell Good Mornings

Quad Extension

Front Rack Kettlebell March

Forearm Plank

Bicep Cable Curl

Close Grip Cable Row

Weighted Deadbug Variation

Back Extension

Glute Bridge

Close Grip Push-up

Lying Leg Lifts

Wide Grip Bench Press

Cossack Squat

Deadbug

Rolling Plank

Flutter Kicks

Sumo Deadlift

Straight Arm Cable Pushdown

Inverted Row

Forearm Supported Knee Raise

Split Squat

Barbell Bench Press

Neutral Grip Bench Press

Barbell Bench Press - Paused

Single Arm Dumbbell Row

Barbell Back Squat - Paused

Cable Crunch

Close Grip Larsen Press

Weighted Russian Twist

Goblet Squat

Conventional Romanian Deadlift

Band Pull-Aparts

Upright Dumbbell Row

Dual Arm Dumbbell Bench Press

T-Bar Row

Walking Lunges

Dumbbell Lateral Raise

Barbell Back Squat

Tricep Cable Extension

Leg Press

EXERCISE LIBRARY Ctd.

7Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

Day 1 - Upper Push Sets Reps WeightTreadmill Walking - Incline 1 10 minBand Pull aparts 3 10Shoulder DB External Rotations 3 10DB Cuban Press 3 8Wide Grip Lat Pulldown 3 8Barbell Bench Press 6 6 65%Barbell Bench Press - Paused at Chest 4 4 60%DB Single Arm Bench Press 4 8Seated DB Overhead Press 3 12Lateral DB Raise 3 10Superset withTricep Pushdown 3 10Bosu Ball Crunches 3 12Superset withFlutter Kicks 3 12

Day 2 - Lower Push Sets Reps WeightStationary Bike 1 10 minsWalking Lunges 3 12Glute Bridges 3 10Cossack Squats 3 10Barbell Back Squat 6 5 65%Paused Barbell Back Squat 4 3 60%Leg Press 3 12Bulgarian Split Squat - weighted with DB 3 8Goblet Squat 3 10Back Extensions 3 15Front Rack KB or DB Marches 4 12

Day 3 - Upper Pull Sets Reps WeightTreadmill Walking - Incline 1 10 minBand Pull aparts 3 10DB Cuban Press 3 8Cable Face Pulls 3 20Barbell Bench Press - Neutral Grip 6 5 60%Wide Grip Spoto Press 3 8 60%Bent Over Barbell Rows 4 8Wide Grip Lat Pulldown 3 10Close Grip Cable Rows 3 12Chest Supported DB Rows 3 12Front Delt Raises 3 10Superset withCable Face Pulls 3 10

Day 4 - Lower Pull Sets Reps WeightStationary Bike 1 10 minsBack Extensions 3 12Walking Lunges 3 12Close Grip Cable Rows 3 10Conventional Deficit Deadlifts 6 5 65%Conventional Romanian Deadlifts 4 8Barbell Good Mornings 3 10Straight Arm Cable Pushdowns 3 12Lying Leg Raises 3 10Superset withWeighted Russian Twists 3 10

Day 5 - Conditoning Sets Reps WeightBird-Dog 3 10Band Pull aparts 3 10Close Grip Lat Pulldown 4 10Superset withDumbbell Bench 4 10Weighted Split Squats 4 8Superset withGoblet Squat 4 8Bicep Cable Curls 3 12Superset withTricep Pushdown 3 12

Warm up

Main Mvmnt

Accessory

Core

WEEK 1

8Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

Day 1 - Upper Push Sets Reps WeightTreadmill Walking - Incline 1 10 minBand Pull aparts 3 10Shoulder DB External Rotations 3 10DB Cuban Press 3 8Wide Grip Lat Pulldown 3 8Barbell Bench Press 7 4 70%Barbell Bench Press - Paused at Chest 4 3 65%DB Single Arm Bench Press 4 8Seated DB Overhead Press 3 12Lateral DB Raise 3 10Superset withTricep Pushdown 3 10Bosu Ball Crunches 3 12Superset withFlutter Kicks 3 12

Day 2 - Lower Push Sets Reps WeightStationary Bike 1 10 minsWalking Lunges 3 12Glute Bridges 3 10Cossack Squats 3 10Barbell Back Squat 7 4 70%Paused Barbell Back Squat 4 3 65%Leg Press 3 12Bulgarian Split Squat - weighted with DB 3 8Goblet Squat 3 10Back Extensions 3 15Front Rack KB or DB Marches 4 12

Day 3 - Upper Pull Sets Reps WeightTreadmill Walking - Incline 1 10 minBand Pull aparts 3 10DB Cuban Press 3 8Cable Face Pulls 3 20Barbell Bench Press - Neutral Grip 6 5 65%Wide Grip Spoto Press 3 8 60%Bent Over Barbell Rows 4 8Wide Grip Lat Pulldown 3 10Close Grip Cable Rows 3 12Chest Supported DB Rows 3 12Front Delt Raises 3 10Superset withCable Face Pulls 3 10

Day 4 - Lower Pull Sets Reps WeightStationary Bike 1 10 minsBack Extensions 3 12Walking Lunges 3 12Close Grip Cable Rows 3 10Conventional Deficit Deadlifts 6 4 70%Conventional Romanian Deadlifts 4 8Barbell Good Mornings 3 10Straight Arm Cable Pushdowns 3 12Lying Leg Raises 3 10Superset withWeighted Russian Twists 3 10

Day 5 - Conditoning Sets Reps WeightBird-Dog 3 10Band Pull aparts 3 10Close Grip Lat Pulldown 4 10Superset withDumbbell Bench 4 10Weighted Split Squats 4 8Superset withGoblet Squat 4 8Bicep Cable Curls 3 12Superset withTricep Pushdown 3 12

WEEK 2

9Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

Day 1 - Upper Push Sets Reps WeightTreadmill Walking - Incline 1 10 minBand Pull aparts 3 10Shoulder DB External Rotations 3 10DB Cuban Press 3 8Wide Grip Lat Pulldown 3 8Barbell Bench Press 6 5 75%Barbell Bench Press - Paused at Chest 4 4 70%DB Single Arm Bench Press 4 8Seated DB Overhead Press 3 12Lateral DB Raise 3 10Superset withTricep Pushdown 3 10Bosu Ball Crunches 3 12Superset withFlutter Kicks 3 12

Day 2 - Lower Push Sets Reps WeightStationary Bike 1 10 minsWalking Lunges 3 12Glute Bridges 3 10Cossack Squats 3 10Barbell Back Squat 6 5 75%Paused Barbell Back Squat 4 4 70%Leg Press 3 12Bulgarian Split Squat - weighted with DB 3 8Goblet Squat 3 10Back Extensions 3 15Front Rack KB or DB Marches 4 12

Day 3 - Upper Pull Sets Reps WeightTreadmill Walking - Incline 1 10 minBand Pull aparts 3 10DB Cuban Press 3 8Cable Face Pulls 3 20Barbell Bench Press - Neutral Grip 6 5 70%Wide Grip Spoto Press 3 8 65%Bent Over Barbell Rows 4 8Wide Grip Lat Pulldown 3 10Close Grip Cable Rows 3 12Chest Supported DB Rows 3 12Front Delt Raises 3 10Superset withCable Face Pulls 3 10

Day 4 - Lower Pull Sets Reps WeightStationary Bike 1 10 minsBack Extensions 3 12Walking Lunges 3 12Close Grip Cable Rows 3 10Conventional Deficit Deadlifts 6 5 75%Conventional Romanian Deadlifts 4 8Barbell Good Mornings 3 10Straight Arm Cable Pushdowns 3 12Lying Leg Raises 3 10Superset withWeighted Russian Twists 3 10

Day 5 - Conditoning Sets Reps WeightBird-Dog 3 10Band Pull aparts 3 10Close Grip Lat Pulldown 4 10Superset withDumbbell Bench 4 10Weighted Split Squats 4 8Superset withGoblet Squat 4 8Bicep Cable Curls 3 12Superset withTricep Pushdown 3 12

WEEK 3

10Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

Day 1 - Upper Push Sets Reps WeightTreadmill Walking - Incline 1 10 minBand Pull aparts 3 10Shoulder DB External Rotations 3 10DB Cuban Press 3 8Wide Grip Lat Pulldown 3 8Barbell Bench Press 7 3 80%Barbell Bench Press - Paused at Chest 4 3 75%DB Single Arm Bench Press 4 8Seated DB Overhead Press 3 12Lateral DB Raise 3 10Superset withTricep Pushdown 3 10Bosu Ball Crunches 3 12Superset withFlutter Kicks 3 12

Day 2 - Lower Push Sets Reps WeightStationary Bike 1 10 minsWalking Lunges 3 12Glute Bridges 3 10Cossack Squats 3 10Barbell Back Squat 7 3 80%Paused Barbell Back Squat 4 3 75%Leg Press 3 12Bulgarian Split Squat - weighted with DB 3 8Goblet Squat 3 10Back Extensions 3 15Front Rack KB or DB Marches 4 12

Day 3 - Upper Pull Sets Reps WeightTreadmill Walking - Incline 1 10 minBand Pull aparts 3 10DB Cuban Press 3 8Cable Face Pulls 3 20Barbell Bench Press - Neutral Grip 6 4 75%Wide Grip Spoto Press 3 8 70%Bent Over Barbell Rows 4 8Wide Grip Lat Pulldown 3 10Close Grip Cable Rows 3 12Chest Supported DB Rows 3 12Front Delt Raises 3 10Superset withCable Face Pulls 3 10

Day 4 - Lower Pull Sets Reps WeightStationary Bike 1 10 minsBack Extensions 3 12Walking Lunges 3 12Close Grip Cable Rows 3 10Conventional Deficit Deadlifts 6 3 80%Conventional Romanian Deadlifts 4 8Barbell Good Mornings 3 10Straight Arm Cable Pushdowns 3 12Lying Leg Raises 3 10Superset withWeighted Russian Twists 3 10

Day 5 - Conditoning Sets Reps WeightBird-Dog 3 10Band Pull aparts 3 10Close Grip Lat Pulldown 4 10Superset withDumbbell Bench 4 10Weighted Split Squats 4 8Superset withGoblet Squat 4 8Bicep Cable Curls 3 12Superset withTricep Pushdown 3 12

WEEK 4

11Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

Day 1 - Upper Push Sets Reps WeightTreadmill Walking - Incline 1 10 minBand Pull aparts 3 10Shoulder DB External Rotations 3 10DB Cuban Press 3 8Wide Grip Lat Pulldown 3 8Barbell Bench Press 7 4 85Barbell Bench Press - Paused at Chest 4 3 80DB Single Arm Bench Press 4 8Seated DB Overhead Press 3 12Lateral DB Raise 3 10Superset withTricep Pushdown 3 10Bosu Ball Crunches 3 12Superset withFlutter Kicks 3 12

Day 2 - Lower Push Sets Reps WeightStationary Bike 1 10 minsWalking Lunges 3 12Glute Bridges 3 10Cossack Squats 3 10Barbell Back Squat 7 4 85%Paused Barbell Back Squat 4 3 80%Leg Press 3 12Bulgarian Split Squat - weighted with DB 3 8Goblet Squat 3 10Back Extensions 3 15Front Rack KB or DB Marches 4 12

Day 3 - Upper Pull Sets Reps WeightTreadmill Walking - Incline 1 10 minBand Pull aparts 3 10DB Cuban Press 3 8Cable Face Pulls 3 20Barbell Bench Press - Neutral Grip 6 4 80%Wide Grip Spoto Press 3 8 75%Bent Over Barbell Rows 4 8Wide Grip Lat Pulldown 3 10Close Grip Cable Rows 3 12Chest Supported DB Rows 3 12Front Delt Raises 3 10Superset withCable Face Pulls 3 10

Day 4 - Lower Pull Sets Reps WeightStationary Bike 1 10 minsBack Extensions 3 12Walking Lunges 3 12Close Grip Cable Rows 3 10Conventional Deficit Deadlifts 6 5 85%Conventional Romanian Deadlifts 4 8Barbell Good Mornings 3 10Straight Arm Cable Pushdowns 3 12Lying Leg Raises 3 10Superset withWeighted Russian Twists 3 10

Day 5 - Conditoning Sets Reps WeightBird-Dog 3 10Band Pull aparts 3 10Close Grip Lat Pulldown 4 10Superset withDumbbell Bench 4 10Weighted Split Squats 4 8Superset withGoblet Squat 4 8Bicep Cable Curls 3 12Superset withTricep Pushdown 3 12

WEEK 5

12Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

Day 1 - Upper Push Sets Reps WeightTreadmill Walking - Incline 1 10 minBand Pull aparts 3 10Shoulder DB External Rotations 3 10DB Cuban Press 3 8Wide Grip Lat Pulldown 3 8Barbell Bench Press 7 4 75Barbell Bench Press - Paused at Chest 4 3 70DB Single Arm Bench Press 4 8Seated DB Overhead Press 3 12Lateral DB Raise 3 10Superset withTricep Pushdown 3 10Bosu Ball Crunches 3 12Superset withFlutter Kicks 3 12

Day 2 - Lower Push Sets Reps WeightStationary Bike 1 10 minsWalking Lunges 3 12Glute Bridges 3 10Cossack Squats 3 10Barbell Back Squat 7 4 75%Paused Barbell Back Squat 4 3 70%Leg Press 3 12Bulgarian Split Squat - weighted with DB 3 8Goblet Squat 3 10Back Extensions 3 15Front Rack KB or DB Marches 4 12

Day 3 - Upper Pull Sets Reps WeightTreadmill Walking - Incline 1 10 minBand Pull aparts 3 10DB Cuban Press 3 8Cable Face Pulls 3 20Barbell Bench Press - Neutral Grip 6 4 70%Wide Grip Spoto Press 3 8 65%Bent Over Barbell Rows 4 8Wide Grip Lat Pulldown 3 10Close Grip Cable Rows 3 12Chest Supported DB Rows 3 12Front Delt Raises 3 10Superset withCable Face Pulls 3 10

Day 4 - Lower Pull Sets Reps WeightStationary Bike 1 10 minsBack Extensions 3 12Walking Lunges 3 12Close Grip Cable Rows 3 10Conventional Deficit Deadlifts 6 5 75%Conventional Romanian Deadlifts 4 8Barbell Good Mornings 3 10Straight Arm Cable Pushdowns 3 12Lying Leg Raises 3 10Superset withWeighted Russian Twists 3 10

Day 5 - Conditoning Sets Reps WeightBird-Dog 3 10Band Pull aparts 3 10Close Grip Lat Pulldown 4 10Superset withDumbbell Bench 4 10Weighted Split Squats 4 8Superset withGoblet Squat 4 8Bicep Cable Curls 3 12Superset withTricep Pushdown 3 12

WEEK 6

13Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

Day 1 - Upper Push Sets Reps WeightStairmaster - level 3-6 1 10 minBand Pull aparts 3 10Shoulder DB External Rotations 3 10DB Cuban Press 3 8Wide Grip Lat Pulldown 3 8Barbell Bench Press 4 2 80Barbell Bench Press - Paused at Chest 3 2 75DB Bench Press 4 8Seated Arnold Press 3 12Front DB Raise 3 10Superset withUpright Row 3 10Forearm Supported Knee Raises 4 12Superset withCable Crunches 4 12

Day 2 - Lower Push Sets Reps WeightStationary Bike 1 10 minsWalking Lunges 3 12Glute Bridges 3 10Cossack Squats 3 10Barbell Back Squat 4 2 80%Paused Barbell Back Squat 3 2 75%Leg Press 3 12BB Weighted Split Squats - Front Foot Elevated 3 8Goblet Squat - Heels elevated 3 10Back Extensions - weighted 3 15Front Rack KB or DB Marches 4 12

Day 3 - Upper Pull Sets Reps WeightStairmaster - level 3-6 1 10 minBand Pull aparts 3 10DB Cuban Press 3 8Cable Face Pulls 3 20Barbell Bench Press - Neutral Grip 6 3 75%Close Grip Larsen Press 3 6 70%Bent Over Barbell Rows 4 8T-Bar Rows 8 5 Cluster every 30

secondsWide Grip Cable Rows 3 12Lateral Arm DB Rows 4 8Front Delt Raises 3 10Superset withCable Face Pulls 3 10

Day 4 - Lower Pull Sets Reps WeightStationary Bike 1 10 minsBack Extensions 3 12Walking Lunges 3 12Close Grip Cable Rows 3 10Conventional Deadlifts 6 3 80%Sumo Romanian Deadlifts 4 8Prone Hamstring Curls 3 10Straight Arm Cable Pushdowns 3 12Rolling Planks 4 10Superset withWeighted Oblique Crunches 4 12

Day 5 - Conditoning Sets Reps WeightBird-Dog 3 10Band Pull aparts 3 10Inverted Rows 4 10Superset withClose Grip Pushups 4 10Kettlebell Swings 4 8Superset with1 min forearm plank 4 8Bicep Cable Curls 3 12Superset withTricep Pushdown 3 12

WEEK 7

14Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

Day 1 - Upper Push Sets Reps WeightStairmaster - level 3-6 1 10 minBand Pull aparts 3 10Shoulder DB External Rotations 3 10DB Cuban Press 3 8Wide Grip Lat Pulldown 3 8Barbell Bench Press 4 2 85Barbell Bench Press - Paused at Chest 3 2 80DB Bench Press 4 8Seated Arnold Press 3 12Front DB Raise 3 10Superset withUpright Row 3 10Forearm Supported Knee Raises 4 12Superset withCable Crunches 4 12

Day 2 - Lower Push Sets Reps WeightStationary Bike 1 10 minsWalking Lunges 3 12Glute Bridges 3 10Cossack Squats 3 10Barbell Back Squat 4 2 85%Paused Barbell Back Squat 3 2 80%Leg Press 3 12BB Weighted Split Squats - Front Foot Elevated 3 8Goblet Squat - Heels elevated 3 10Back Extensions - weighted 3 15Front Rack KB or DB Marches 4 12

Day 3 - Upper Pull Sets Reps WeightStairmaster - level 3-6 1 10 minBand Pull aparts 3 10DB Cuban Press 3 8Cable Face Pulls 3 20Barbell Bench Press - Neutral Grip 6 3 80%Close Grip Larsen Press 3 6 75%Bent Over Barbell Rows 4 8T-Bar Rows 8 5 Cluster every 30 secondsWide Grip Cable Rows 3 12Single Arm DB Rows 4 8Lateral Delt Raises 3 10Superset withCable Face Pulls 3 10

Day 4 - Lower Pull Sets Reps WeightStationary Bike 1 10 minsBack Extensions 3 12Walking Lunges 3 12Close Grip Cable Rows 3 10Conventional Deadlifts 6 3 85%Sumo Romanian Deadlifts 4 8Prone Hamstring Curls 3 10Straight Arm Cable Pushdowns 3 12Rolling Planks 4 10Superset withWeighted Oblique Crunches 4 12

Day 5 - Conditoning Sets Reps WeightBird-Dog 3 10Band Pull aparts 3 10Inverted Rows 4 10Superset withClose Grip Pushups 4 10Kettlebell Swings 4 8Superset with1 min forearm plank 4 8Bicep Cable Curls 3 12Superset withTricep Pushdown 3 12

WEEK 8

15Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

Day 1 - Upper Push Sets Reps WeightStairmaster - level 3-6 1 10 minBand Pull aparts 3 10Shoulder DB External Rotations 3 10DB Cuban Press 3 8Wide Grip Lat Pulldown 3 8Barbell Bench Press 5 3 90Barbell Bench Press - Paused at Chest 4 2 80DB Bench Press 4 8Seated Arnold Press 3 12Front DB Raise 3 10Superset withUpright Row 3 10Forearm Supported Knee Raises 4 12Superset withCable Crunches 4 12

Day 2 - Lower Push Sets Reps WeightStationary Bike 1 10 minsWalking Lunges 3 12Glute Bridges 3 10Cossack Squats 3 10Barbell Back Squat 5 3 90%Paused Barbell Back Squat 4 2 85%Leg Press 3 12BB Weighted Split Squats - Front Foot Elevated 3 8Goblet Squat - Heels elevated 3 10Back Extensions - weighted 3 15Front Rack KB or DB Marches 4 12

Day 3 - Upper Pull Sets Reps WeightStairmaster - level 3-6 1 10 minBand Pull aparts 3 10DB Cuban Press 3 8Cable Face Pulls 3 20Barbell Bench Press - Neutral Grip 6 4 85%Close Grip Larsen Press 3 5 80%Bent Over Barbell Rows 4 8

T-Bar Rows 8 5 Cluster every 30 seconds

Wide Grip Cable Rows 3 12Single Arm DB Rows 4 8Lateral Delt Raises 3 10Superset withCable Face Pulls 3 10

Day 4 - Lower Pull Sets Reps WeightStationary Bike 1 10 minsBack Extensions 3 12Walking Lunges 3 12Close Grip Cable Rows 3 10Conventional Deadlifts 4 2 90%Sumo Romanian Deadlifts 4 8Prone Hamstring Curls 3 10Straight Arm Cable Pushdowns 3 12Rolling Planks 4 10Superset withWeighted Oblique Crunches 4 12

Day 5 - Conditoning Sets Reps WeightBird-Dog 3 10Band Pull aparts 3 10Inverted Rows 4 10Superset withClose Grip Pushups 4 10Kettlebell Swings 4 8Superset with1 min forearm plank 4 8Bicep Cable Curls 3 12Superset withTricep Pushdown 3 12

WEEK 9

16Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

Day 1 - Upper Push Sets Reps WeightStairmaster - level 3-6 1 10 minsBand Pull aparts 3 10Shoulder DB External Rotations 3 10DB Cuban Press 3 8Wide Grip Lat Pulldown 3 8Barbell Bench Press 3 1-2 95Barbell Bench Press - Paused at Chest 2 2 90DB Bench Press 4 8Seated Arnold Press 3 12Front DB Raise 3 10Superset withUpright Row 3 10Forearm Supported Knee Raises 4 12Superset withCable Crunches 4 12

Day 2 - Lower Push Sets Reps WeightStationary Bike 1 10 minsWalking Lunges 3 12Glute Bridges 3 10Cossack Squats 3 10Barbell Back Squat 3 1-2 95%Paused Barbell Back Squat 2 2 90%Leg Press 3 12BB Weighted Split Squats - Front Foot Elevated 3 8Goblet Squat - Heels elevated 3 10Back Extensions - weighted 3 15Front Rack KB or DB Marches 4 12

Day 3 - Upper Pull Sets Reps WeightStairmaster - level 3-6 1 10 minsBand Pull aparts 3 10DB Cuban Press 3 8Cable Face Pulls 3 20Barbell Bench Press - Neutral Grip 4 2 90%Close Grip Larsen Press 3 3 85%Bent Over Barbell Rows 4 8

T-Bar Rows 8 5Cluster every 30

secondsWide Grip Cable Rows 3 12Single Arm DB Rows 4 8Lateral Delt Raises 3 10Superset withCable Face Pulls 3 10

Day 4 - Lower Pull Sets Reps WeightStationary Bike 1 10 minsBack Extensions 3 12Walking Lunges 3 12Close Grip Cable Rows 3 10Conventional Deadlifts 2 1 95%Sumo Romanian Deadlifts 4 8Prone Hamstring Curls 3 10Straight Arm Cable Pushdowns 3 12Rolling Planks 4 10Superset withWeighted Oblique Crunches 4 12

Day 5 - Conditoning Sets Reps WeightBird-Dog 3 10Band Pull aparts 3 10Inverted Rows 4 10Superset withClose Grip Pushups 4 10Kettlebell Swings 4 8Superset with1 min forearm plank 4 8Bicep Cable Curls 3 12Superset withTricep Pushdown 3 12

WEEK 10

17Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

Day 1 - Upper Push Sets Reps WeightStairmaster - level 3-6 1 10 minsBand Pull aparts 3 10Shoulder DB External Rotations 3 10DB Cuban Press 3 8Wide Grip Lat Pulldown 3 8Barbell Bench Press 3 1 100%Barbell Bench Press - Paused at Chest 2 2 95%DB Bench Press 4 8Seated Arnold Press 3 12Front DB Raise 3 10Superset withUpright Row 3 10Forearm Supported Knee Raises 4 12Superset withCable Crunches 4 12

Day 2 - Lower Push Sets Reps WeightStationary Bike 1 10 minsWalking Lunges 3 12Glute Bridges 3 10Cossack Squats 3 10Barbell Back Squat 3 1 100%Paused Barbell Back Squat 2 2 90%Leg Press 3 12BB Weighted Split Squats - Front Foot Elevated 3 8Goblet Squat - Heels elevated 3 10Back Extensions - weighted 3 15Front Rack KB or DB Marches 4 12

Day 3 - Upper Pull Sets Reps WeightStairmaster - level 3-6 1 10 minsBand Pull aparts 3 10DB Cuban Press 3 8Cable Face Pulls 3 20Barbell Bench Press - Neutral Grip 3 4 80%Close Grip Larsen Press 3 4 75%Bent Over Barbell Rows 4 8

T-Bar Rows 8 5Cluster every 30

secondsWide Grip Cable Rows 3 12Single Arm DB Rows 4 8Lateral Delt Raises 3 10Superset withCable Face Pulls 3 10

Day 4 - Lower Pull Sets Reps WeightStationary Bike 1 10 minsBack Extensions 3 12Walking Lunges 3 12Close Grip Cable Rows 3 10Conventional Deadlifts 4 3 75%Sumo Romanian Deadlifts 4 8Prone Hamstring Curls 3 10Straight Arm Cable Pushdowns 3 12Rolling Planks 4 10Superset withWeighted Oblique Crunches 4 12

Day 5 - Conditoning Sets Reps WeightBird-Dog 3 10Band Pull aparts 3 10Inverted Rows 4 10Superset withClose Grip Pushups 4 10Kettlebell Swings 4 8Superset with1 min forearm plank 4 8Bicep Cable Curls 3 12Superset withTricep Pushdown 3 12

WEEK 11

18Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

Day 1 - Upper Push Sets Reps WeightStationary Bike 1 10 minsWalking Lunges 3 12Glute Bridges 3 10Cossack Squats 3 10Barbell Back Squat 1 1 105-110%Leg Press 3 12BB Weighted Split Squats - Front Foot Elevated 3 8Goblet Squat - Heels elevated 3 10Back Extensions - weighted 3 15Front Rack KB or DB Marches 4 12

Day 2 - Upper Push Sets Reps WeightStairmaster - level 3-6 1 10 minsBand Pull aparts 3 10Shoulder DB External Rotations 3 10DB Cuban Press 3 8Wide Grip Lat Pulldown 3 8Barbell Bench Press 1 1 New Max (105-110%)DB Bench Press 4 8Seated Arnold Press 3 12Front DB Raise 3 10Superset withUpright Row 3 10Forearm Supported Knee Raises 4 12Superset withCable Crunches 4 12

Day 4 - Lower Pull Sets Reps WeightStationary Bike 1 10 minsBack Extensions 3 12Walking Lunges 3 12Close Grip Cable Rows 3 10Conventional Deadlifts 1 1 New Max (105-110%)Sumo Romanian Deadlifts 4 8Prone Hamstring Curls 3 10Straight Arm Cable Pushdowns 3 12Rolling Planks 4 10Superset withWeighted Oblique Crunches 4 12

Day 5 - Conditoning Sets Reps WeightBird-Dog 3 10Band Pull aparts 3 10Inverted Rows 4 10Superset withClose Grip Pushups 4 10Kettlebell Swings 4 8Superset with1 min forearm plank 4 8Bicep Cable Curls 3 12Superset withTricep Pushdown 3 12

WEEK 12

19Lift with Ciarra | 12 Week Powerlifting Program and Nutrition Guide

What is the k.i.s.s. guide to tracking macros?

Keep it simple, stupid.

What is K.I.S.S.?

Macronutrients or "macros" are what makes up the caloric content of all food. They are broken down into protein, carbohydrates (carbs), and fat, with each having their own caloric weight. Protein and carbs both have 4 calories per gram, and fat has 9 calories per gram.

What are macros?

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Macro Breakdown

I've said it once and I'll say it again, protein is the most vital of the macronutrients when aiming to recomposition your body (lose fat and gain muscle). Protein will help you build muscle and help prevent muscle loss when losing weight. Your body also expends more energy digesting protein than any other macro, therefore it effectively burns more calories per gram in the digestion process.

Sources of Protein:Meat, meat substitutes, eggs, dairy, protein shakes.

Protein

Carbs are the main energy source for our bodies. They are stored in the muscles as glycogen, as well as the liver, brain, and blood.

Carbs are broken down into two groups: simple and complex.

Simple:Easily digested and will provide you with quick energy.

Sources of Simple Carbs:Sugar, candy. Soda, honey, fruit.

Complex:Contain more nutrients than most simple carbs, and take longer to digest so they will keep you fuller longer. Complex carbs also provide more sustained energy than simple carbs.

Sources of Complex Carbs:Whole grains and foods made from them, pasta, oats, whole grain breads, starchy vegetables, like potatoes, sweet potatoes, corn, pumpkin, beans, and lentils.

Carbohydrates:

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Macro Breakdown Ctd.

Fats assist in vitamin absorption, hormone regulation, and brain function. They are essential nutrients that our bodies need to live.

Fat Sources:Meat, fatty fish, nuts, nut butters, oils.

Fats

Often Ignored but Never Forgotten Fourth Macro...

Alcohol can: make you and everyone around you better looking, make you the best dancer, maybe louder, more confident, or even maybe extremely sad (don’t text your ex, DON’T DO IT) depending on your personality and the amount you drink. In actuality, it does contain calories and its own caloric weight, which is why it stands as a fourth.

Alcohol sources:Booze of course, wine, beer, liquor, mouthwash if you’re in a real pickle.

Alcohol

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Caloric Weight (How many calories something has)

Each macro has its own caloric weight

● One gram of protein contains 4 calories

● One gram of carbohydrates contains 4 calories

● One gram of fat contains 9 calories

● One gram of alcohol contains 7 calories.

Here is where things get a little tricky, we have to do some math...

I KNOW I KNOW.

Say we have a nutrition label with 20g protein, 30g carbs, and 9g fat, so how many calories does it have?

No letters and algebra involved, not so bad, right?

This is the best part.... You don’t actually have to even do the math, there is this wonderful app called MyFitnessPal, and it does the math for you... Crazy I know.

Some wonderful person invented this app that will help you track your macros and make your life easier, how stellar is that?

20g Protein = 20*4 = 80 30g Carbs = 30*4 = 120

9g Fat = 9*9 = 81 80+120+81 = 281 calories

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How to Calculate Your Own Macros

Getting Started

● Download MyFitnessPal

● The app is going to ask you for your age, height, weight, goal weight, activity level, and how many pounds a week you’d like to lose, fill those in.

● Put in an email and password to create an account

● It will calculate a daily calorie goal for you, go ahead take a look at it, and promptly ignore it

● It will also ask if you want notifications and to track your steps, neither are necessary but up to you.

Take your bodyweight in pounds and multiply by:

● 10 if you are not very active – sedentary job and little to no training

● 11 if you are slightly active – sedentary job and 1-3 days of light training

● 12 if you are moderately active – sedentary job and 3-5 days of intense training

● 13 if you are very active – Active job and 4+ days of intense training

At this point you will want to calculate your own macronutrient intake, it’s time for a little bit more math.

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Step 1

How to input Personalized Caloric Goals

Step 2

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How to input Personalized Caloric Goals Ctd.

Step 3 Step 4

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How to Choose Your Split

● Traditional bodybuilding split is 40% protein, 40% carbs, and 20% fat

● Low carb split could be 40% protein, 35% fat, 25% carbs

● Your split depends on your preference of food and how your body reacts to certain food groups

For example, if you know you’re sensitive tocarbs you may want to choose a lower percentage of carbs and higher percent of fat.

When counting macros, the biggest thing to remember isn’t when you eat or what you’re eating, but remembering that your goal is to be in a calorie deficit. What that simply means is that you need to be burning more calories than you are consuming. Your body burns calories just by being alive. breathing, digesting food, walking, and of course training burns calories (Read: everything burns calories).

One pound of fat contains 3500 calories, therefore, if you want to lose one pound per week, you need to eat 500 less calories per day.

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Measuring Food

Why not to use cups/spoons

While measuring cups and spoons may seem like the easier way to do things... let me ask you, have you ever tried to scoop every gram of peanut butter out of a measuring cup??

Because let's be real, it’s NOT easy!

● Cups/Spoons are notoriously easy to overfill

● Overfilling leads to overeating hundreds of calories more than you think

● Weight loss will slow or stall

● We get sad and frustrated because weight loss stalled

● We remain unhappy, frustrated, the same, and mad at whoever gave us these macros because they're obviously not working

Situations when learning to use a food scale is helpful

● You're just starting to track macros

● You're dedicated to your goal and want accurate calculations

● You hate doing dishes

● You hate inaccurate measurements that result in stalls of weight loss

Long story short...

Use a food scale.

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Why Count Macros Instead of Just Calories?

When you count calories you will still be in a calorie deficit yes, however, say you’re getting 1500 calories from carbs and 200 from protein, although you will be losing weight you will not be keeping that muscle you’ve worked so very hard for.

We didn’t spend all winter bulking just to be skinny fat again when we trim down now did we??

I didn’t think so.

That is why it is so important to be sure you’re intaking enough protein to keep those muscles fed even while losing weight.

ClosingI hope this gave you a quick intro on how to begin tracking your macros to achieve your weight loss goals. If you have any questions or are looking for more in-depth one on one guidance, send me an email at ciarralifts@gmail.com.

Tracking macros is imperative to gaining control of your weight loss and your body. If anything is confusing to you, please let me know.