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Program guide

Advanced Powerlifting Programs

Advanced powerlifting programs assume you already know your maxes, technique needs, and recovery limits. Use these blocks when meet prep, peaking, and high training stress matter more than a beginner-friendly setup.

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2 matching programs

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Sheiko Program

by Boris Sheiko

Advanced 3 days/week 12-16 weeks Very High volume Medium-High intensity

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

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
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Data sourced from OpenPowerlifting