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Program guide

4-Day Powerlifting Programs

Four-day powerlifting programs give each competition lift more practice while keeping recovery manageable. These plans suit lifters who can handle more weekly volume than a novice template but still need structure.

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5 matching programs

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GZCL Method

by Cody Lefever

Intermediate 4 days/week 8-16 weeks High volume High intensity

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

Calgary Barbell 16-Week

by Calgary Barbell

Advanced 4 days/week 16 weeks High volume High intensity

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

Candito 6-Week Strength Program

by Jonnie Candito

Intermediate 4 days/week 6 weeks Medium-High volume Medium to Peak intensity

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

by Jim Wendler

Intermediate 4 days/week 16+ weeks High volume Medium-High intensity

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

by Barbell Medicine

Intermediate 4 days/week 8 weeks High volume Medium-High intensity

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