Powerlifting Program for Beginners

How should a beginner powerlifting program be set up?

A beginner powerlifting program trains the squat, bench press and deadlift two or three times a week each, mostly at 70 to 85% of your one-rep max for 3 to 5 reps. Add a little weight weekly, practise the competition technique every session, and test maxes only every 8 to 12 weeks.

Free sample week

Powerlifting Program for Beginners: sample week with exercises, sets and reps
Day	Session	Exercises (sets × reps)
Mon	Squat + bench	Squat 5 × 5 @ 75% Bench press 5 × 5 @ 75% Barbell row 3 × 8
Tue	Deadlift + press	Deadlift 3 × 5 @ 75% Overhead press 4 × 6 Pull-ups 3 × max
Wed	Rest or a walk	Recover
Thu	Squat + bench (heavy)	Squat 4 × 3 @ 82% Bench press 4 × 3 @ 82% Romanian deadlift 3 × 8
Fri	Bench volume	Bench press 3 × 8 @ 68% Barbell row 3 × 8 Triceps pushdown 3 × 12
Sat	Rest or a walk	Recover
Sun	Rest or a walk	Recover

How to run it

Percentages are of your estimated one-rep max: use the 1RM calculator to find it.
Add 2.5 kg to squat and deadlift and 1-2.5 kg to bench each week while bar speed holds.
Practise competition depth and a pause on the chest for bench.

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12-Week Muscle Building: a 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus. 36-page PDF, £29.

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