6 Powerlifting Strength Training Programs – Beginner to Advanced

Strength training, also known as resistance training, involves lifting weights with the goal of building muscle mass, strength, and endurance. Although all strength sports, including bodybuilding, powerlifting, CrossFit, weight lifting, and strongman come under strength training, we’ll focus on powerlifting in this article. 

Professional powerlifting consists of three main lifts — the squat, bench press, and deadlift. Lifting to get strong on these three lifts is very different from training to build muscle mass for aesthetics. 

Lifting weights for bodybuilding involves performing 8-12 reps per set to achieve hypertrophy. On the other hand, strength training for powerlifting includes lifting comparatively heavier weights for fewer reps, usually between one to five. 

However, lifting heavy aimlessly will get you nowhere and increase your odds of injury while training. A structured and effective strength training program can help convert your efforts in the gym into results. 

Contrary to what most lifters believe, you cannot stick to a strength training program forever and expect continued progress. Your progress will stall and you’ll hit a plateau as soon as your muscles start adapting to your training. You should switch between different strength training programs to avoid hitting an overhead ceiling. 

In this article, we will take you through six different strength training programs that’ll help you make strength gains and improve your aesthetics based on your current fitness level. Plus, you’ll learn everything there is to learn about consistent strength improvements, like powerlifting principles, basic strength training movements, prerequisites for an effective strength training program, and how to choose a strength training regimen for yourself. 

Principles of Strength Training For Powerlifting

While constructing a powerlifting strength training program or analyzing one, you should check if it adheres to the following principles:

1. Having a Defined Goal

Each structured strength training program is designed keeping a goal in mind — more on this later. Before starting a strength training program, ensure the goal of the workout regimen is in line with your objectives. 

2. Program Customization

Depending on your current fitness level, goals, or injuries, you might have to make minor adjustments to your strength training program. However, ensure you don’t go crazy with the modification as it can hamper its effectiveness. 

3. Progressive Overload

Systematic progressive overload is the name of the game when it comes to strength training for building muscle mass, strength, and endurance. You could overload your muscles by bumping up the amount of weight, the number of reps, sets, and intensity, or using advanced training techniques like supersets, dropsets, intraset stretching, etc. 

4. Rest & Recovery

It doesn’t matter how hard you work in the gym; you won’t see progress until you follow a balanced diet and recovery program. You should be on a calorie-surplus diet to build strength and muscle mass, meaning you should eat more calories than you expend in a day. Plus, you should sleep between seven to eight hours every night to allow your muscles enough time to recuperate from your training. 

7 Types of Strength

Before diving into the six best strength training programs for powerlifters, let’s talk about the seven different strengths you could target in your training. 

1. Maximum Strength: The ability to generate maximum strength against external resistance. In other terms, your maximum strength on a lift will be your one-rep max (1RM). It is most important in powerlifting, weightlifting, and strongman competitions. 
2. Relative Strength: It is a reflection of how strong you are compared to your size. Relative strength measures your ability to control your own body weight through space. It is used in all strength training routines.
3. Agile Strength: The ability to decelerate, control and generate muscle force in a multiplanar environment. In simpler words, it is the ability to change directions quickly and powerfully. 
4. Endurance Strength: An ability to maintain muscular contractions or a consistent level of muscle force for extended periods
5. Explosive Strength: Focuses on producing a maximal amount of force in a minimal amount of time and the speed of movement through a range of motion.
6. Speed Strength: Refers to the maximum force that can be produced during a high-speed movement. For example: Throwing a baseball, swinging a golf club, and sprinting.
7. Starting Strength: It refers to the strength required to kick off a movement from a dead stop. 

Since this article deals with strength training programs for powerlifters, we’ll stick to maximum and relative strength. However, some strength training regimens might involve working on other strengths.

Prerequisites For an Ideal Strength Training Program

A strength training program requires the following things:

1. Know Your 1RM

Unlike a bodybuilding or CrossFit-focused strength training program, powerlifting strength training programs are usually based on one-rep maxes. 

Since powerlifting sets require you to perform 1-5 reps, not using the right amount of weight from the get-go will result in you leaving gains on the table. 

Finding your 1RM on the big three lifts (squats, deadlifts, and bench press) is easier said than done and can put you at risk of injury, especially if you are a novice. You can check out our convenient online one-rep max calculator to determine your 1-30 rep max. 

2. Exercise Selection

Contrary to what most meatheads think, you don’t have to be a jack of all trades to be a successful powerlifter. You could master a handful of exercises and see your strength improve by leaps and bounds. 

3. Volume and Intensity

Nailing your training volumes — sets and reps — is one of the most important aspects of strength training for powerlifting. Doing too much or too little can be counterproductive. Stick to a training program for the stipulated time before making personalized adjustments.

While most powerlifting-focused strength training programs involve lifting based on your 1RM, advanced regimens might switch up your training intensity by changing your rep tempos, adding advanced training principles, or incorporating resistance bands. 

4. Frequency

Since powerlifting training involves moving monster weights, you shouldn’t train five to six days a week. Hit the gym three to four days a week and allow your body to recover for optimal performance in the weight room. 

6 Strength Training Programs for Powerlifters

Here are the six best strength training programs for beginner, intermediate, and advanced lifters:

1. Strong Lifts 5×5 (Beginner)
2. Starting Strength (Beginner)
3. The Texas Method (Intermediate)
4. Wendler 5/3/1 (Intermediate)
5. Madcow 5×5 (Advanced)
6. Building the Monolith (Advanced)

1. Strong Lifts 5×5 (Beginner)

Strong Lifts is a simplified, beginner version of Bill Starr’s 5×5 powerlifting program. This training regimen is excellent for beginners as it will help build a solid foundation (strength and form), build muscle mass, and lose fat. 

Strong Lifts 5×5 Properties

• Includes five exercises (squat, bench press, deadlift, barbell row, overhead press)
• Squats are a constant in each workout
• Two workouts
• Three full-body workouts per week
• Three compound exercises per workout
• 5 sets of 5 reps for every exercise (except deadlifts, which are 1 set of 5 reps)

Strong Lifts 5×5 Schedule

This powerlifting regimen involves alternating between two workouts three days a week. 

Sample training split:

Week 1:

• Monday: Workout A
• Wednesday: Workout B
• Friday: Workout A

Week 2:

• Monday: Workout B
• Wednesday: Workout A
• Friday: Workout B 

This is what the workouts look like:

Workout A & Workout B:

Workout A:

1. Squat: 5 sets x 5 reps
2. Bench Press: 5×5
3. Bent Over Barbell Row: 5×5

Workout B:

1. Squat: 5×5
2. Overhead Press: 5×5
3. Deadlift: 1×5 

Progression 

No strength training program can be deemed complete without a proper progression plan. The Strong Lifts 5×5 program involves using 50 percent of your five-rep-max (5RM) for the first workout of the first week. You can increase the weight by 1-10 pounds on every lift with each successive workout. 

You should only increase the weight when you can perform five reps for all five sets with perfect form. 

De-load: If you fail to lift a weight for 5×5 for three weeks in a row, you need to drop the weight by 10-20 percent for one workout. You can then return to the original weight in the next training session, provided you can perform the exercises using the correct form. 

Strong Lifts 5×5 Goal

The objective of the Strong Lifts 5×5 strength training program is to help you build strength and muscle and improve athleticism.

Pros and Cons of Strong Lifts 5×5 

Here are the advantages and disadvantages of the Strong Lifts 5×5 program:

Pros

• It helps build a foundation
• A simple-to-follow program
• The 5×5 routine is good for lifting heavy
• Ample recovery time between workouts

Cons

• Training a single muscle group up to three times a week can lead to overtraining
• A time-intensive training program

Read more on 5×5 Workout Routine.

2. Starting Strength (Beginner)

Created by powerlifter Mark Rippetoe in 2005, Strong Lifts is one of the most popular powerlifting strength training programs. Like the Strong Lifts 5×5 program, Starting Strength helps a beginner build a solid foundation. 

Starting Strength Properties

• Includes six compound exercises (squat, deadlift, overhead barbell press, bench press, chin-up)
• Two workouts (Workout A and Workout B)
• Three full-body workouts per week
• Three compound exercises per workout
• 3 sets of 5 reps (except deadlifts and power cleans, which are 1 set of 5 reps)
• Comprises three phases
• Progression involves increasing the weight load in each session

Starting Strength Schedule

Like the Strong Lifts 5×5 program, the Starting Strength training schedule involves training three days a week. 

Sample training split:

Week 1:

• Monday: Workout A
• Wednesday: Workout B
• Friday: Workout A

Week 2:

• Monday: Workout B
• Wednesday: Workout A
• Friday: Workout B 

Note: The workouts will change slightly in each of the three phases. 

A Breakdown of the 3 Phases

Here is a comparison of the three phases of the Starting Strength program:

Phase 1		Phase 2		Phase 3
Workout A		Workout A		Workout A
Squat	3×5	Squat	3×5	Squat	3×5
Overhead Press	3×5	Overhead Press	3×5	Overhead Press	3×5
Deadlift	1×5	Deadlift	1×5	Deadlift	1×5
Workout B		Workout B		Workout B
Squat	3×5	Squat	3×5	Squat	3×5
Bench Press	3×5	Bench Press	3×5	Bench Press	3×5
Deadlift	1×5	Power Clean	1×5	Power Clean	1×5
				Chin-up	3×5-10

Phases 1 and 2 are similar, the only change being the power clean in place of the deadlift in workout B. You should only progress from one phase to the other after you have mastered every lift, irrespective of the time spent in each phase. 

Progression

• Phase 1: Start this phase by using a weight that will allow you to complete five reps of an exercise with perfect form. Increase the weight with every workout as long as you can maintain the correct form for the recommended number of reps. Phase 1 usually lasts for 2-4 weeks. 
• Phase 2: Pick off from where you ended phase 1. This phase can last between a couple of weeks to a couple of months. 
• Phase 3: Continue from where you finished phase 2. This phase introduces the fourth exercise in workout B — chin-ups. Perform weighted chin-ups to stay in the 5-10 rep range, if needed.

Starting Strength Goal

This training program focuses on helping you build strength. The three different phases of this regimen will ensure you don’t hit a training plateau. 

Pros and Cons of Starting Strength 

Advantages and disadvantages of Starting Strength include:

Pros

• Easy to comprehend training routine
• Three phases help avoid a plateau
• Short workouts

Cons

• Hitting the same muscle group up to three times a week can lead to overtraining
• Light on volume

Read more about Starting Strength Linear Program.

3. The Texas Method (Intermediate)

The Texas Method is considered an intermediate strength training program that can help take your strength gains to the next level. According to its creator Mark Rippetoe, “The Texas Method balances the stress of increased weight and varied volume with adequate recovery time so that intermediate lifters will progress for an extended period of time.” 

The Texas Method should be the next strength training program for lifters graduating from Starting Strength as both these regimens are created by coach Rippetoe. 

The Texas Method Properties

• Includes six compound exercises
• Three full-body workouts per week
• Three compound exercises per workout
• The number of sets and reps changes in every workout

The Texas Method Schedule

This powerlifting program involves three workouts per week. Each workout has 3-4 exercises, and the main movements include performing five reps using a percentage of your 5RM. 

Sample training split:

• Monday: Volume
• Wednesday: Light
• Friday: Heavy

Note: Make sure you follow the workout in this same order — volume, light, and heavy.

Day	Reps	% of your 5RM
Volume	5	90%
Light	5	70%
Heavy	5	Goal: Set a new 5RM PR

This is what the workouts will look like:

Week A and Week B: 

You will alternate between Week A and Week B for the course of your plan. 

Week A

Monday (Volume):

1. Squat: 5 x 5 reps (90% of 5RM)
2. Bench Press: 5 x 5 reps (90% of 5RM)
3. Deadlift: 1 x 5 reps (90% of 5RM)

Wednesday (Light):

1. Squat: 2 x 5 reps (70% of 5RM)
2. Overhead Press: 3 x 5 reps (70% OF 5RM)
3. Chin Up: 3 x max reps (bodyweight)
4. Hyperextension or Glute Ham Raise: 5 x 10 reps (bodyweight) 

Friday (Intensity):

1. Squat: 1 set x 5 reps (PR for 5RM)
2. Bench Press: 1 set x 5 reps (PR for 5RM)
3. Deadlift: 1 set x 5 reps (PR for 5RM)

Week B

Monday (Volume):

1. Squat: 5 x 5 reps (90% of 5RM)
2. Overhead Press: 5 x 5 reps (90% of 5RM)
3. Deadlift: 1 x 5 reps (90% of 5RM)

Wednesday (Light):

1. Squat: 2 x 5 reps (70% of 5RM)
2. Bench Press: 3 x 5 reps (70% OF 5RM)
3. Chin Up: 3 x max reps (bodyweight)
4. Hyperextension or Glute Ham Raise: 5 x 10 reps (bodyweight)

Friday (Intensity):

1. Squat: 1 set x 5 reps (PR for 5RM)
2. Overhead Press: 1 set x 5 reps (PR for 5RM)
3. Deadlift: 1 set x 5 reps (PR for 5RM) 

Progression

Unlike the beginner strength training programs mentioned above, the weight progression in the Texas Method is weekly and not daily. Furthermore, progression is recommended on heavy days. You can add five pounds to your lifts on intensity days, which will help you set new 5RM PRs on heavy days. 

Additionally, you’ll have to adjust your workouts the following week after setting a new personal best based on the new numbers. 

The Texas Method Goals

The goal of the Texas Method is to help you build strength with every passing week. The light and volume days will aid in preparing for the heavy days. 

Pros and Cons of The Texas Method

Given below are the pros and cons of the Texas Method:

Pros

• Makes workouts interesting with three different workouts per week
• Pushes you to hit PRs every week
• A simple and effective intermediate-level training program
• The periodization will help you avoid hitting a plateau for a long time

Cons

• Does not leave much room for customization
• The volume days on this program can take up to two hours in the gym

Read more about Texas Method.

4. Wendler 5/3/1 (Intermediate)

Jim Wendler, a renowned powerlifter and strength coach, created the 5/3/1 strength training program. This powerlifting program is highly customizable and focuses on recovery with its monthly de-load week.

Wendler 5/3/1 Properties

• Includes four main lifts (squat, bench press, overhead press, and deadlift)
• Four workouts a week
• Involves performing two accessory lifts per workout

Wendler 5/3/1 Schedule

The 5/3/1 strength training program turns up the workout volume as you’ll be working out four days a week on this program. It is preferable to take one day off between the four on days to optimize recovery. 

Sample training split:

• Monday: Squat + 2 lower body assistance lifts
• Tuesday: Bench Press + 2 upper body assistance lifts
• Wednesday: Rest
• Thursday: Deadlift + 2 assistance lifts
• Friday: Standing Overhead Press + 2 upper body assistance lifts
• Sat & Sun: Rest

Furthermore, the 5/3/1 training program is structured according to monthly training cycles. Here is what your set and rep scheme will look like:

• Week 1: 3 x 5 reps
• Week 2: 3 x 3 reps
• Week 3: 3 x 5/3/1 reps
• Week 4: Deload

This training regimen includes lifting weights as per your 1RM. Here is a per-set breakdown of the weights you’ll be using:

Week 1:

• Set 1: 65% 1RM x 5 reps
• Set 2: 75% 1RM x 5 reps
• Set 3: 85% 1RM x 5+ reps 

Week 2:

• Set 1: 70% 1RM x 3 reps
• Set 2: 80% 1RM x 3 reps
• Set 3: 90% 1RM x 3+ reps

Week 3:

• Set 1: 75% 1RM x 5 reps
• Set 2: 85% 1RM x 3 reps
• Set 3: 95% 1RM x 1+ reps 

Week 4:

• Set 1: 40% 1RM x 5 reps
• Set 2: 50% 1RM x 5 reps
• Set 3: 60% 1RM x 5 reps 

This is what the workouts will look like:

Workout 1 (Standing Overhead Press):

1. Standing Overhead Press: Follow the weekly progression (Week 1: 3 sets of 5 reps using 65/75/85 percent of 1RM; Week 2: 3 sets of 3 reps using 70/80/90 percent of 1RM; and so on)
2. Dip: 5 sets x 15 reps
3. Chin Ups or Pull Ups: 5 sets x Max Reps

Workout 2 (Deadlift):

1. Deadlift: Follow the weekly progression 
2. Hip Thrusts: 5 sets x 10 reps
3. Hanging Leg Raise: 5 sets x 10-15 reps

Workout 3 (Bench Press):

1. Bench Press: Follow the weekly progression 
2. Dumbbell Incline Press: 5 sets x 15 reps
3. Dumbbell or Seated Cable Row: 5 sets x 12 reps

Workout 4 (Squat):

1. Squats: Follow the weekly progression
2. Leg Press: 5 sets x 15 reps
3. Leg Curl: 5 sets x 12 reps 

Progression

Increase 10 pounds in every successive workout on the main lift. If you cannot perform the lift with the correct form using heavier weights, stick to the old weight for another week. 

Wendler 5/3/1 Goals

Consider the Wendler 5/3/1 strength training program a buffer between beginner and advanced training routines. The accessory lifts will help improve your aesthetics. 

Pros and Cons of Wendler 5/3/1

The pros and cons of this program include:

Pros

• A high-volume and intensity training program for boosting your strength gains
• Accessory lifts help build muscle mass and improve aesthetics
• Takes you closer to the advanced level
• Helps build relative and maximum strength 

Cons

• Training four days a week can be a little too hectic for people coming from beginner-level training programs
• Keeping a track of your 1RM and weekly 1RM percentages can be a hassle

5. Madcow 5×5 (Advanced)

Madcow 5×5 takes Strong Lifts 5×5 a step (or two) further and is great for lifters who have hit a plateau. Created by an elite powerlifter, this strength training program is great for intermediate and advanced lifters.

Madcow 5×5 Properties

• Includes five exercises (squat, bench press, deadlift, barbell row, overhead press)
• Involves lifting heavier in every successive workout, also known as pyramid training
• You’ll lift five pounds heavier in each successive week

Madcow 5×5 Schedule

The Madcow 5×5 training program involves training three days a week. 

Here is what the workout split will look like:

Monday:

1. Squat: 5 x 5 reps
2. Bench Press: 5 x 5 reps
3. Bent-Over Row: 5 x 5 reps

Wednesday:

1. Squat: 4 x 5 reps (light)
2. Overhead Press: 4 x 5 reps
3. Deadlift: 4 x 5 reps

Friday:

1. Squat: 6 x 5/5/5/5/3/8 reps
2. Bench Press: 6 x 5/5/5/5/3/8 reps
3. Bent-Over Row: 6 x 5/5/5/5/3/8 reps 

Progression

The weights used in the Madcow 5×5 training program are based on your 5RM. 

Here are the percentage of 5RM you’ll be using in each set on the three training days:

• Monday: 50%, 60%, 70%, 85%, 95% 
• Wednesday: 60%, 70%, 85%, 95% (squats are 50%, 60%, 70%, 70%) 
• Friday: 50%, 60%, 70%, 85%, 95%, 70% 

You’ll be adding five pounds to your heaviest set every week and will have to adjust your other sets accordingly. 

Madcow 5×5 Goals

Madcow 5×5 helps you break through plateaus. The weekly change in the weights you’ll be lifting will ensure you are making constant gains for months. 

Pros and Cons of Madcow 5×5

The advantages and disadvantages of this program include:

Pros

• A high-volume training program that will help you build strength and muscle mass
• Since you’ll be staying under 80 percent of your 5RM for at least half of the training program, it will improve recovery and reduce your chances of injury.
• Three exercises per workout help you keep rest periods short
• Relatively easy to comprehend and follow

Cons

• It can get redundant and boring
• Expert lifters sometimes find it rudimentary

Read more about Madcow 5×5 Program.

6. Building the Monolith (Advanced)

Building the Monolith is an advanced strength training program for powerlifters. It is created by Jim Wendler, the man behind the Wendler 5/3/1 program. This program is designed to help you break through plateaus. 

Building the Monolith Properties

• A six-week strength training program
• Three training sessions per week
• Each training session incorporates a lower body, pushing, and pulling movement

Building the Monolith Schedule

This six-week training program involves training three days a week. Here is what the training routine looks like:

Week 1:

Monday

• Squat: 70×5, 80×5, 90×5, 90×5, 90×5, 90×5, 90×5
• Press: 70×5, 80×5, 90×5, 70xAMRAP
• Chins: 100 total reps
• Face Pulls/Band Pullaparts: 100 total reps
• Dips: 100-200 total reps

Wednesday

• Deadlift: 70×5, 80×5, 90×5, 90×5, 90×5
• Bench Press: 70×5, 80×5, 90×5, 90×5, 90×5, 90×5, 90×5
• DB Rows: 5 sets of 10-20 reps
• Curls: 100 total reps

Friday

• Squat: 70×5, 80×5, 90×5, 45% x 20
• Press: 10 sets of 5 reps @ 70%
• Chins: 5 sets of 5 reps (weighted)
• Face Pulls/Band Pull-aparts: 100 total reps
• Shrugs: 100 total reps

Week 2:

Monday

• Squat: 65×5, 75×5, 85×5, 85×5, 85×5, 85×5, 85×5
• Press: 65×5, 75×5, 85×5, 65xAMRAP
• Chins: 100 total reps
• Face Pulls/Band Pull-aparts: 100 total reps
• Dips: 100-200 total reps

Wednesday

• Deadlift: 65×5, 75×5, 85×5, 85×5, 85×5
• Bench Press: 65×5, 75×5, 85×5, 85×5, 85×5, 85×5 , 85×5
• DB Rows: 5 sets of 10-20 reps
• Curls: 100 total reps

Friday

• Squat: 65×5, 75×5, 85×5, 55% x 20
• Press: 10 sets of 5 reps @ 50%
• Chins: 5 sets of 5 reps (weighted)
• Face Pulls/Band Pullaparts: 100 total reps
• Shrugs: 100 total reps

Week 3:

Monday

• Squat: 75×5, 85×5, 95×5, 95×5, 95×5, 95×5, 95×5
• Press: 75×5, 85×5, 95×5, 75xAMRAP
• Chins: 100 total reps
• Face Pulls/Band Pullaparts: 100 total reps
• Dips: 100-200 total reps

Wednesday

• Deadlift: 75×5, 85×5, 95×5, 95×5, 95×5
• Bench Press: 75×5, 85×5, 95×5, 95×5, 95×5, 95×5, 95×5
• DB Rows: 5 sets of 10-20 reps
• Curls: 100 total reps

Friday

• Squat: 75×5, 85×5, 95×5, 55% x 20
• Press: 10 sets of 5 reps @ 75%
• Chins: 5 sets of 5 reps (weighted)
• Face Pulls/Band Pullaparts: 100 total reps
• Shrugs: 100 total reps

Week 4 (adjust TM for the squat, deadlift, press, and bench press):

Monday

• Squat: 70×5, 80×5, 90×5, 90×5, 90×5, 90×5, 90×5
• Press: 70×5, 80×5, 90×5, 70xAMRAP
• Chins: 100 total reps
• Face Pulls/Band Pullaparts: 100 total reps
• Dips: 100-200 total reps

Wednesday

• Deadlift: 70×5, 80×5, 90×5, 90×5, 90×5
• Bench Press: 70×5, 80×5, 90×5, 90×5, 90×5, 90×5, 90×5
• DB Rows: 5 sets of 10-20 reps
• Curls: 100 total reps

Friday

• Squat: 70×5, 80×5, 90×5, 50% x 20
• Press: 12 sets of 5 reps @ 60%
• Chins: 5 sets of 5 reps (weighted)
• Face Pulls/Band Pullaparts: 100 total reps
• Shrugs: 100 total reps

Week 5:

Monday

• Squat: 65×5, 75×5, 85×5, 85×5, 85×5, 85×5, 85×5
• Press: 65×5, 75×5, 85×5, 65xAMRAP
• Chins: 100 total reps
• Face Pulls/Band Pullaparts: 100 total reps
• Dips: 100-200 total reps

Wednesday

• Deadlift: 65×5, 75×5, 85×5, 85×5, 85×5
• Bench Press: 65×5, 75×5, 85×5, 85×5, 85×5, 85×5, 85×5
• DB Rows: 5 sets of 10-20 reps
• Curls: 100 total reps

Friday

• Squat: 65×5, 75×5, 85×5, 65% x 20
• Press: 15 sets of 5 reps @ 65%
• Chins: 5 sets of 5 reps (weighted)
• Face Pulls/Band Pullaparts: 100 total reps
• Shrugs: 100 total reps

Week 6:

Monday

• Squat: 75×5, 85×5, 95×5, 95×5, 95×5, 95×5, 95×5
• Press: 75×5, 85×5, 95×5, 75xAMRAP
• Chins: 100 total reps
• Face Pulls/Band Pullaparts: 100 total reps
• Dips: 100-200 total reps

Wednesday

• Deadlift: 75×5, 85×5, 95×5, 95×5, 95×5
• Bench Press: 75×5, 85×5, 95×5, 95×5, 95×5, 95×5, 95×5
• DB Rows: 5 sets of 10-20 reps
• Curls: 100 total reps

Friday

• Squat: 75×5, 85×5, 95×5, 70% x 20
• Press: 12 sets of 5 reps @ 75%
• Chins: 5 sets of 5 reps (weighted)
• Face Pulls/Band Pullaparts: 100 total reps
• Shrugs: 100 total reps

Progression

Since this is a six-week training schedule, progression is built into it. Feel free to restart this training program with a five percent higher base percentage of your 5RM. 

Building the Monolith Goals

This strength training powerlifting program by Jim Wendler is only meant for advanced lifters and requires your 100 percent commitment to make the most of it. 

Pros and Cons of Building the Monolith

The pros and cons of this program include:

Pros

• A very detailed training program that leaves little to the imagination
• Incredibly effective at helping you break through plateaus
• Has progression built into it
• The three training days allow you ample time for optimal recovery

Cons

• Reserved for advanced lifters
• The workouts can last up to two hours

How To Choose the Right Powerlifting-Focused Strength Training Program

As cliched as it might sound, the best strength training program for you is the one you can stick with. You need to consider your experience level before settling on a strength training program. You don’t want to bite on more than you can chew when lifting heavy — it never ends well. 

Benefits of Strength Training Programs

Given below are the advantages of following a strength training routine:

1. Builds Strength: No surprises here. Most people start a strength training regimen as it helps build strength. Besides making you better at pumping iron, it improves your functional strength and makes you better at day-to-day activities. 
2. Fat Loss: Lifting heavy can boost your metabolic rate, helping burn calories throughout the day. 
3. Improves Bone Density: Lifting close to your 1RM provides the greatest stimulus for bone and tissue growth, compared with training at a lower intensity. [1]
4. Boosts Athletic Ability: A study showed a strong correlation between maximal strength in half squats and sprint performance and jumping height. [2]
5. Builds Muscle Mass: Lifting heavy consistently for the long term can help build muscle mass and improve your aesthetics. 
6. Self-Confidence: Knowing you can lift a shit ton of weight can make you feel confident and boost your self-image.

Frequently Asked Questions

Wrapping Up

Getting bigger and stronger demands much more than hitting the weight room a couple of times a week. It requires a calculated approach that can help you build a solid foundation and push you through overhead ceilings. 

If you are a powerlifting newbie or a seasoned lifter, this article has a training program that can help take your gains to the next level. Make sure you follow the regimens to a T to get the best bang for your buck.

References

1. Hong AR, Kim SW. Effects of Resistance Exercise on Bone Health. Endocrinol Metab (Seoul). 2018 Dec;33(4):435-444. doi: 10.3803/EnM.2018.33.4.435. PMID: 30513557; PMCID: PMC6279907.
2. Wisløff U, Castagna C, Helgerud J, et alStrong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players British Journal of Sports Medicine 2004;38:285-288.

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