With so many different powerlifting programs out there, it can be challenging to know which one is best for you.
For beginners, strength training tends to be less complicated. A simple linear program will more than suffice. However, as you progress to an intermediate or advanced stage, this linear approach is no longer as effective.
At this stage, training programs need to increase in complexity and difficulty. If you are serious about strength, the training program you use must be periodized.
The Power Of Periodization
Periodization refers to the training structure and design of a training program. There are a variety of different periodization methods all of which use different volumes, intensities, and progressions (1).
The ultimate goal of a periodized training program is to maximize improvements in strength and athletic abilities.
As touched on, periodized programs are highly recommended for intermediate and advanced lifters.
When exposed to a training stimulus, the body adapts and improves. However, as the body becomes more highly conditioned, the rate of change begins to slow.
Periodized training models tend to run through different phases that utilize different intensities, volumes, and techniques.
This ensures that the body does not become accustomed to the training stimulus and prevents the rate of adaptation from slowing.
In addition to maximizing strength development, periodization can be used to help you peak in time for a competition.
Undulating Periodization
One commonly used method of periodization is known as undulating periodization.
This method uses variation in order to force the body to continually adapt to the demands of training.
When the body is exposed to a new stimulus, it rapidly looks to restore homeostasis.
When it comes to training, by manipulating training volume and training, the body is constantly being exposed to a different stimulus.
As a result, the body adapts and an increase in muscle strength and size will be experienced (2).
These programs also provide adequate periods of rest to ensure that proper recovery can take place to avoid overtraining.
While traditional undulating programs tend to vary from week to week, daily undulating programs take it a step further.
As the name suggests, these programs vary from session to session. Typically, training volume and intensity are inverted.
For example, if session one is high volume, low intensity, session two will be low volume, high intensity.
Traditional undulating and daily undulating periodization appear to be equally effective for maximizing strength (3).
The Principles Of The Eight Week Powerlifting Program
The program starts with a two-week preparatory phase which focuses on increasing total workload to best prepare you for heavier lifting in the following weeks.
As you progress through the weeks, the training volume and intensity gradually increase up to the end of week seven.
Week eight is a deload week. Therefore, the training volume and intensity is significantly reduced to allow the body to adapt and recover from the previous seven weeks of training.
With each and every week of the program, there are three very important principles that must be applied:
1) Accessory exercises can be changed to suit your needs, preferences, and goals. While the exercise itself can be changed, stick with the prescribed training volume.
2) Do not change the primary lifts.
3) If training volume is not prescribed, the exercise volume should be self-regulated.
4) The percentages used in the workouts can be increased where appropriate, however, they should not be decreased. In other words, weight can be added but not reduced.
Percentage Considerations
While some individuals allow percentages to be decreased as well as increased, this is not recommended.
By decreasing the weight lifted, you will not maximize your progress. It is also very easy to reduce training loads too drastically on days where energy and motivation levels are low.
While percentages are prescribed for the primary lifts, they are not provided for the accessories. Therefore, these lifts should be self-regulated.
This will initially involve a little trial and error for accessory exercises and allow you to select the most appropriate weight for each exercise.
Ensure that you track the weights you’re using and gradually increase them over time. This will ensure that you make the best progress possible.
You may assume that tracking your progress is only for beginners, however, it can be argued that it is even more important for Intermediate and advanced lifters.
Beginners can make great improvements in a short period of time. However, as their body becomes more accustomed to the training stimulus, training needs to become more meticulous.
Therefore, if you aspire to make the best progress possible, you must consistently track.
Rate of Perceived Exertion (RPE) Scale
In addition to tracking the weights that you are using, it is recommended to track your Rate of Perceived Exertion (or RPE).
This is a simple chart that allows you to assess exercise intensity. Monitoring RPE with each exercise can give you an idea of how much weight to add for next time.
| 6 | Warm-Up Weight |
| 6.5 | “Heavy” Warm-Up |
| 7 | Can complete three reps or more |
| 7.5 | Could maybe complete three more reps |
| 8 | Can complete two reps |
| 8.5 | Could maybe complete two more reps |
| 9 | Can complete one more rep |
| 9.5 | Could maybe complete one more rep |
| 10 | Maximal effort / Muscular failure |
Exercise Selection
It is likely that you are already familiar with the majority of the exercises incorporated into the program. However, you may have noticed the heavy use of the rear delt fly.
The reason for this is that many of us can benefit massively from improving the strength of the rear delts.
Considering that many people spend most of their working day sitting at a desk, the shoulders may internally rotate and cause significant postural issues.
It’s important to recognize this is a common issue that affects many people, even lifters.
Performing a number of heavy pressing exercises (such as the bench and overhead press) while having shoulder dysfunction can increase the risk of experiencing a shoulder injury.
This explains why the program places a great deal of emphasis on the rear delts. By strengthening the rear delts, it is possible to correct any dysfunction and reduce injury risk.
The 8 Week Powerlifting Training Plan
Week One
For weeks one and two, there are four workouts to be completed – two upper body and two lower-body sessions.
The purpose of the first two weeks is to lay the foundation for both strength and mobility. Consequently, this will significantly reduce the risk of experiencing injury during the program.
Therefore, the workouts are varied and include some less conventional exercises such as the glute-ham raise and ab wheel roll-out.
In addition, these two weeks will allow you to identify any particular weaknesses or imbalances that need to be addressed.
| Day: | Exercise | Volume: |
| 1 | Back Squat Snatch-Grip Romanian Deadlift Glute Ham Raise Ab Wheel Roll-Out Leg Extension (Optional) Leg Curl (Optional) |
5 x 10 (60% of 1RM) 3 x 10 (50% of 1RM) 4 x 10 4 x 10 |
| 2 | Pull-Ups Dips Bench Press Overhead Press Pendlay Row Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
4 x 10 4 x 10 5 x 10 (60% of 1RM) 3 x 5 (75% of 1RM) 3 x 10 (50% of 1RM) |
| 3 | Front Squat Conventional Deficit Deadlift Glute Ham Raise Ab Wheel Roll-Out Leg Extension (Optional) Leg Curl (Optional) |
5 x 10 (50% of 1RM) 5 x 5 (60% of 1RM) 4 x 10 4 x 10 |
| 4 | Pull-Ups Dips Overhead Press Dumbbell Fly Pendlay Row Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
4 x 10 4 x 10 5 x 10 (60% of 1RM) 4 x 10 3 x 10 (60% of 1RM) |
Week Two
As highlighted, week two is the same as week one. That said, there is a slight increase in training volume and intensity in the second week.
| Day: | Exercise | Volume: |
| 1 | Back Squat Snatch-Grip Romanian Deadlift Glute Ham Raise Ab Wheel Roll-Out Leg Extension (Optional) Leg Curl (Optional) |
5 x 10 (65% of 1RM) 3 x 10 (60% of 1RM) 4 x 10 4 x 10 |
| 2 | Pull-Ups Dips Bench Press Overhead Press Pendlay Row Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
5 x 10 5 x 10 5 x 10 (65% of 1RM) 3 x 5 (80% of 1RM) 3 x 10 (50% of 1RM) |
| 3 | Front Squat Conventional Deficit Deadlift Glute Ham Raise Ab Wheel Roll-Out Leg Extension (Optional) Leg Curl (Optional) |
5 x 10 (60% of 1RM) 5 x 5 (60% of 1RM) 4 x 10 4 x 10 |
| 4 | Pull-Ups Dips Overhead Press Dumbbell Fly Pendlay Row Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
5 x 10 5 x 10 5 x 10 (65% of 1RM) 5 x 10 3 x 10 (60% of 1RM) |
Week Three
Having increased work capacity in weeks one and two, week three progresses on to heavy lifting. From this point onward, the goal is to maximize improvements in strength.
| Day: | Exercise | Volume: |
| 1 | Back Squat Front Squat Snatch-Grip Romanian Deadlift Hanging Leg Raises |
5 x 3 (75% of 1RM) 5 x 10 (60% of 1RM) 5 x 10 5 sets |
| 2 | Bench Press Close-Grip Bench Press Pull-Ups Dumbbell Fly One-Arm Dumbbell Row Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
5 x 3 (75% of 1RM) 5 x 10 5 x 10 3 x 10 3 x 10 5 x 10 |
| 3 | Paused Deadlift (Two-second pause) |
10 x 3 |
| 4 | Back Squat Front Squat Romanian Deadlift Hanging Leg Raise Abdominal Plank |
5 x 5 (70% of 1RM) 5 x 5 (70% of 1RM) 5 x 5 3 sets 3 sets |
| 5 | Bench Press Overhead Press Pull-Ups Incline Dumbbell Fly Dumbbell Pullover Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
5 x 5 (70% of 1RM) 5 x 5 (70% of 1RM) 5 x 10 3 x 10 3 x 10 5 x 10 |
Week Four
Week four builds on the previous week by slightly increasing the training volume and intensity with specific exercises.
| Day: | Exercise | Volume: |
| 1 | Back Squat Front Squat Snatch-Grip Romanian Deadlift Hanging Leg Raises |
5 x 3 (77.5% of 1RM) 5 x 8 (62.5% of 1RM) 5 x 10 5 sets |
| 2 | Bench Press Close-Grip Bench Press Pull-Ups Dumbbell Fly One-Arm Dumbbell Row Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
5 x 3 (77.5% of 1RM) 5 x 8 5 x 10 4 x 10 4 x 10 5 x 10 |
| 3 | Paused Deadlift (Two-second pause) |
10 x 2 |
| 4 | Back Squat Front Squat Romanian Deadlift Hanging Leg Raise Abdominal Plank |
5 x 5 (72.5% of 1RM) 5 x 4 (72.5% of 1RM) 5 x 5 4 sets 4 sets |
| 5 | Bench Press Overhead Press Pull-Ups Incline Dumbbell Fly Dumbbell Pullover Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
5 x 5 (72.5% of 1RM) 5 x 4 (72.5% of 1RM) 5 x 5 4 x 10 4 x 10 5 x 10 |
Week Five
To continue driving your strength levels up, the intensity is increased in week five once again.
Studies show that heavy loads and low reps are best for building strength (4). Therefore, by increasing the percentages used for the primary lifts, intensity increases and strength will improve.
Adding intensity will cause the nervous system to adapt and allow the muscles to generate more force.
| Day: | Exercise | Volume: |
| 1 | Back Squat Front Squat Snatch-Grip Romanian Deadlift Hanging Leg Raises |
5 x 3 (80% of 1RM) 5 x 6 (65% of 1RM) 5 x 10 5 sets |
| 2 | Bench Press Close-Grip Bench Press Pull-Ups Dumbbell Fly One-Arm Dumbbell Row Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
5 x 3 (80% of 1RM) 5 x 6 5 x 10 5 x 10 5 x 10 5 x 10 |
| 3 | Paused Deadlift (Two-second pause) |
10 x 1 |
| 4 | Back Squat Front Squat Romanian Deadlift Hanging Leg Raise Abdominal Plank |
5 x 5 (75% of 1RM) 5 x 3 (75% of 1RM) 5 x 5 5 sets 4 sets |
| 5 | Bench Press Overhead Press Pull-Ups Incline Dumbbell Fly Dumbbell Pullover Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
5 x 5 (75% of 1RM) 5 x 3 (75% of 1RM) 5 x 5 5 x 10 5 x 10 5 x 10 |
Week Six
As you move into week six, the intensity continues to climb, however, the volume begins to fall. This is done to ensure that fatigue levels are managed and overtraining does not occur.
While both volume and intensity contribute towards fatigue, a high volume places a greater demand on the body.
As a result, although these workouts are still very challenging, you should begin to feel less fatigued by the end of the week.
| Day: | Exercise | Volume: |
| 1 | Back Squat Front Squat Snatch-Grip Romanian Deadlift Hanging Leg Raises |
5 x 3 (82.5% of 1RM) 5 x 5 (65% of 1RM) 5 x 8 4 sets |
| 2 | Bench Press Close-Grip Bench Press Pull-Ups Dumbbell Fly One-Arm Dumbbell Row Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
5 x 3 (82.5% of 1RM) 5 x 5 5 x 8 4 x 10 3 x 10 5 x 10 |
| 3 | Deadlift | 10 x 3 |
| 4 | Back Squat Front Squat Romanian Deadlift Hanging Leg Raise Abdominal Plank |
5 x 5 (77.5% of 1RM) 5 x 2 (77.5% of 1RM) 5 x 5 3 sets 3 sets |
| 5 | Bench Press Overhead Press Pull-Ups Incline Dumbbell Fly Dumbbell Pullover Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
5 x 5 (77.5% of 1RM) 5 x 2 (77.5% of 1RM) 5 x 5 4 x 10 4 x 10 5 x 10 |
Week Seven
Week seven is the final week of heavy lifting and provides you with an opportunity to assess your progress.
Percentages increase once again to continue developing strength. An “As Many Reps As Possible” (AMRAP) set is added to your back squat and bench press to allow you to evaluate your strength.
Using the results from the AMRAP sets, you can calculate your one-rep max by utilizing the Epley formula:
1RM = Weight x (1 + reps / 30)
| Day: | Exercise | Volume: |
| 1 | Back Squat Front Squat Snatch-Grip Romanian Deadlift Hanging Leg Raises |
5 x 3 (85% of 1RM) / 1 x AMRAP 5 x 3 (75% of 1RM) 5 x 6 3 sets |
| 2 | Bench Press Close-Grip Bench Press Pull-Ups Dumbbell Fly Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
5 x 3 (85% of 1RM) / 1 x AMRAP 5 x 3 5 x 6 3 x 10 4 x 10 |
| 3 | Deadlift | 10 x 2 |
| 4 | Back Squat Front Squat Romanian Deadlift Abdominal Plank |
5 x 5 (80% of 1RM) 5 x 1 (80% of 1RM) 5 x 5 3 sets |
| 5 | Bench Press Overhead Press Pull-Ups Incline Dumbbell Fly Dumbbell Pullover Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
5 x 5 (80% of 1RM) 5 x 1 (80% of 1RM) 5 x 5 3 x 10 3 x 10 4 x 10 |
Week Eight
The final week of the program sees a dramatic drop in both volume and intensity. This allows the body to fully recover in time for a competition or maximal lift.
For those who are competing, during this week you should perform three singles using your opening weight.
If you are unsure what your opening weight should be, the recommendation is to select a weight that you can lift for three reps.
For those who are not competing, use this week to deload properly and focus on optimizing your recovery.
The program can be cycled. Therefore, prepare to start the program again using your new one-rep max results from week seven.
| Day: | Exercise | Volume: |
| 1 | Back Squat Front Squat Snatch-Grip Romanian Deadlift Hanging Leg Raises |
3 x 3 (75% of 1RM) 3 x 5 3 x 5 3 sets |
| 2 | Bench Press Close-Grip Bench Press Pull-Ups Dumbbell Fly Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
3 x 3 (75% of 1RM) 3 x 5 3 x 5 3 x 10 4 x 10 |
| 3 | Deadlift | 5 x 1 |
| 4 | Back Squat Front Squat Romanian Deadlift Abdominal Plank |
3 x 5 (70% of 1RM) 3 x 5 3 x 5 3 sets |
| 5 | Bench Press Overhead Press Pull-Ups Incline Dumbbell Fly Rear Delt Fly Bicep Curl (Optional) Tricep Extension (Optional) |
3 x 5 (70% of 1RM) 3 x 5 3 x 5 3 x 10 4 x 10 |
Final Word
Linear strength programs will only get you so far. While they are highly effective for beginners, their effectiveness lessens as the body adapts and becomes more highly conditioned.
Therefore, periodization programs, such as the eight-week undulating program, are recommended for any lifter who aspires to develop their strength and excel in competition.
References:
1 – Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). “Periodization”. Sports Health. 2 (6): 509–518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.
2 – Lorenz, Daniel; Morrison, Scot (2015-11). “CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST”. International Journal of Sports Physical Therapy. 10 (6): 734–747. ISSN 2159-2896. PMC 4637911. PMID 26618056.
3 – Colquhoun, Ryan J.; Gai, Christopher M.; Walters, Jeoffrey; Brannon, Andrew R.; Kilpatrick, Marcus W.; DʼAgostino, Dominic P.; Campbell, Bill I. (02 2017). “Comparison of Powerlifting Performance in Trained Men Using Traditional and Flexible Daily Undulating Periodization”. Journal of Strength and Conditioning Research. 31 (2): 283–291. doi:10.1519/JSC.0000000000001500. ISSN 1533-4287. PMID 28129275.
4 – Schoenfeld, Brad J.; Contreras, Bret; Vigotsky, Andrew D.; Peterson, Mark (2016-12-01). “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men”. Journal of Sports Science & Medicine. 15 (4): 715–722. ISSN 1303-2968. PMC 5131226. PMID 27928218.
