Training programs
Powerlifting Program Directory
Browse the full program library by experience level or weekly training days. Each program card shows schedule, duration, volume, intensity, and trade-offs so you can compare plans before taking the quiz.
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2 programs
Beginner Powerlifting Programs
Starting Strength
The gold standard for beginner strength training. Linear progression on squat, bench, deadlift, and press using heavy 3x5 sets. Adds weight every session for rapid strength gains.
Pros
- Simple to follow
- Rapid strength gains
- Minimal time in gym
- Well-documented
Cons
- Limited hypertrophy focus
- Can feel repetitive
- Progress stalls after novice phase
StrongLifts 5x5
Alternates two workouts (A/B) with 5x5 sets on squat, bench/row, and deadlift/OHP. More volume than Starting Strength. App support makes tracking easy for beginners.
Pros
- Free app
- More volume than SS
- Easy progression system
- Great community support
Cons
- Rows may not transfer well to powerlifting
- Frequent deloads needed later
6 programs
Intermediate Powerlifting Programs
GZCL Method
Tiered system with T1 (competition lifts, heavy/low rep), T2 (supplemental movements, moderate), and T3 (accessory, high rep). Highly customizable to address weak points.
Pros
- Flexible framework
- Addresses all weak points
- Scales well for all levels
- Good for hypertrophy too
Cons
- Requires more planning
- Can be complex for beginners
nSuns 5/3/1
High-volume take on Jim Wendler's 5/3/1. Daily top sets followed by AMRAP and multiple back-off sets. Rapid strength gains through aggressive volume loading.
Pros
- Very high volume drives fast gains
- Clear progression system
- Spreadsheet available
- Great for natural progression
Cons
- High fatigue, requires good recovery
- Less flexible, harder to modify
- Can overtrain without proper sleep/nutrition
Candito 6-Week Strength Program
Six-week program with a hypertrophy phase, strength phase, and peaking week. Runs multiple times per year. Popular on Reddit and well-suited to intermediate lifters chasing new maxes.
Pros
- Short enough to run repeatedly
- Good for 1RM testing
- Free spreadsheet
- Addresses technique with variation
Cons
- Short accumulation phase
- Less volume than some prefer
- Peaking can feel rushed for some
5/3/1 Boring But Big
Wendler's 5/3/1 with 5x10 supplemental sets at 50-60% for hypertrophy. Builds both size and strength. One of the most popular intermediate programs of the last decade.
Pros
- Balanced strength and hypertrophy
- Sustainable long-term
- Easy to run for months
- Widely supported with templates
Cons
- Progress is slower than pure strength programs
- Deload weeks required every 4th week
- Not optimized for competition peaking
The Bridge
Evidence-based intermediate program from Barbell Medicine. Uses RPE to autoregulate intensity. Transitions lifters from novice linear progression to intermediate programming with periodization.
Pros
- Evidence-based design
- RPE autoregulation
- Great transition from novice programs
- Free PDF available
Cons
- Requires understanding RPE
- Less structured for competition
- Some find RPE tracking difficult initially
RTS General Intermediate
Reactive Training Systems' intermediate template using percent-based work with RPE adjustments. Trains the competition lifts 3x per week with emphasis on technique and strength balance across all three lifts.
Pros
- Developed by world-class coach
- Balances all three lifts well
- Good technique development
- Suitable for competition peaking
Cons
- Requires RPE experience
- Less hypertrophy focus
- Paid resources for full system
2 programs
Advanced Powerlifting Programs
Sheiko Program
High-frequency, high-volume Russian powerlifting system. Trains the competition lifts 3-4x per week at submaximal intensities to build technique and volume tolerance. Proven in elite powerlifting.
Pros
- Elite-tested methodology
- Builds excellent technique
- Great for peaking
- Strong Russian powerlifting tradition
Cons
- Extremely high volume (not for beginners)
- Requires perfect recovery
- Limited accessory work
Calgary Barbell 16-Week
Full 16-week competition prep block with accumulation, intensification, and peaking phases. Follows RPE-based autoregulation. Freely available online and used by thousands of competitive lifters.
Pros
- Designed specifically for competition
- RPE-based autoregulation
- Well-structured phases
- Free to download
- Evidence-based approach
Cons
- Requires understanding RPE
- Needs full 16 weeks
- Assumes solid technique baseline