Powerlifting
Powerlifting program with meet prep
A program for the biggest possible squat, bench press and deadlift. The block moves from sets of 5 at moderate loads to triples and singles. With a meet date the program runs to meet day: the build first, then a 13-day peak where load stays and volume drops. If you are new to the barbell, you get a foundation block first, with no singles and no max test.
Take the quiz and get your programWho it is for
- Lifters preparing for a first or next powerlifting meet who have a meet date.
- Lifters who want to test a new max on all three lifts without a meet.
- People training in a gym with a barbell, rack and bench, 2 to 6 days a week and at least 60 minutes per session.
- Beginners who want to compete: the program starts with a foundation of technique and base strength.
Who it is not for
- People training at home without a barbell and rack. The questionnaire suggests the Home strength and muscle program instead.
- People who mainly want muscle. That is bodybuilding; for strength and size together, powerbuilding.
- Anyone who answered yes on the health questions, until a doctor clears them. The questionnaire then suggests the health program.
- An injury without clearance from a doctor or physiotherapist: the program leaves out exercises that load that area and runs no meet peak.
- Anyone under 18.
What it does
Each lift several times a week
On 4 days the squat comes up twice (heavy squat and pause squat), the bench three times (heavy, close-grip and paused), the deadlift twice (heavy and Romanian). On 2 days the heavy squat and bench share a day; on 5 and 6 days you get an extra accessory day without the competition lifts. With volume equated, three and six sessions a week gave the same gains in a trial, so the days only spread the same work.
Heavy loads for the max
The competition lifts go from 70 % of your max in sets of 5 to 87.5 % in triples, and in the peak weeks before the test to doubles at 90 %, in longer blocks also singles at 92.5 %. The deadlift runs 2.5 % lighter with one set fewer, outside the foundation never below 70 %. In the research, loads around 80 to 85 % gave trained lifters the biggest max gains.
Enough sets, not to failure
Next to each heavy day every lift has a volume variation at 65 to 72 %. With more than 2 years of training each variation gets one more set. Sets on the competition lifts end at RPE 7 to 8, so 2 to 3 reps in reserve. Training to failure did not add strength.
Percentage and RPE together
Load is written as a percentage of your max, and RPE (how hard it was, 1 to 10) tells you whether the day matches the plan. In the peak RPE is the rule and the kilos are the forecast: if RPE 8 arrives early, that is today's number. Autoregulated loading gave slightly more strength than fixed loads.
Long rests between sets
4 minutes between sets of squat and bench, 5 on the deadlift, 3 on the variations, 1.5 to 2 on accessories. Rests over 2 minutes gave trained lifters more strength than shorter ones.
A 13-day peak before the meet
With a meet date, the last 13 days cut volume and keep the load. Heavy singles at RPE 8 come 13 and 12 days out, the heaviest singles 9 and 8 days out, openers 6 days out at RPE 7 or easier, a last light session 3 days out, then 2 days of rest. Meet day has three attempts per lift: the opener is set in advance, the second and third follow from how fast the previous one moved.
A foundation for beginners
With under 6 months of training or none, you get the foundation: sets of 6, 5 and 3 at 57.5 to 82.5 %, RPE 8 at most, nothing above 85 %, no singles and no max test. Variations get 2 sets, accessories 2 sets at RPE 7.5. With a meet date the peak also stays under 85 % and RPE 8; competition attempts happen only on meet day. Untrained lifters gained the most strength at around 60 % of their max.
Example: week 1 for someone with more than 2 years of training, 4 days a week, 90 minutes, a meet in 12 weeks. Your program will differ, because your answers build it.
Monday
Heavy squat
- Back squat: 4 sets of 5 at 70 %, RPE 7
- Close-grip bench press: 4 sets of 8 at 65 %, RPE 7
- Chest-supported row: 3 sets, 6 to 10 reps, RPE 8
- Cable crunch: 3 sets, 8 to 12 reps, RPE 8
- Seated leg curl: 3 sets, 8 to 12 reps, RPE 8
- Standing calf raise: 3 sets, 8 to 12 reps, RPE 8
Tuesday
Heavy deadlift
- Deadlift: 3 sets of 5 at 70 %, RPE 7
- Standing overhead press: 3 sets, 6 to 10 reps, RPE 8
- Lat pulldown: 3 sets, 6 to 10 reps, RPE 8
- Rear delt fly: 3 sets, 8 to 12 reps, RPE 8
- Chest-supported row: 3 sets, 6 to 10 reps, RPE 8
- Hanging leg raise: 3 sets, 8 to 12 reps, RPE 8
Thursday
Heavy bench press
- Bench press: 4 sets of 5 at 70 %, RPE 7
- Pause squat: 4 sets of 8 at 65 %, RPE 7
- Seated cable row: 3 sets, 6 to 10 reps, RPE 8
- Overhead cable triceps extension: 3 sets, 8 to 12 reps, RPE 8
- Cable lateral raise: 3 sets, 8 to 12 reps, RPE 8
- Barbell curl: 3 sets, 8 to 12 reps, RPE 8
Friday
Bench volume and pulls
- Pause bench press: 4 sets of 8 at 65 %, RPE 7
- Romanian deadlift: 4 sets of 8 at 65 %, RPE 7
- Incline dumbbell curl: 3 sets, 8 to 12 reps, RPE 8
- Cable lateral raise: 3 sets, 8 to 12 reps, RPE 8
- Face pull: 3 sets, 8 to 12 reps, RPE 8
- Cable triceps pushdown: 3 sets, 8 to 12 reps, RPE 8
How you progress
Without a meet the block runs 8 weeks (you can pick 4 to 16): accumulation with sets of 5 at 70 to 77.5 %, then triples at 80 to 87.5 %, then doubles and singles at 90 % and up, and a last week that tests your new max at RPE 9.5. With a meet date the build runs up to 14 weeks, followed by the 13-day peak; under 20 days to the meet you get the peak only. The next block is built from the sets you logged. Periodised training gave more strength than unplanned training, and no single model was clearly better.
What the research says
With volume equated, frequency does not change strength gains; three or six sessions a week gave the same progress on all three lifts.
Heavy loads, above 60 % and around 80 to 85 % of max for trained lifters, raised the max the most.
More weekly sets gave a little more strength; even a single set 2 to 3 times a week raised the max in trained lifters.
Training to failure is not needed for strength.
RPE-based loading gave at least as much strength as fixed percentages.
Periodised training gave more strength than non-periodised training.
Rests over 2 minutes, preferably 3 to 5, gave trained lifters more strength.
Before a meet, less volume at the same load helps; in powerlifters both a 1-week and a 3-week taper worked.
2 to 4 days without training after a taper kept or raised the max in powerlifters.
Powerlifters report the last heavy squat and deadlift 7 to 10 days out in surveys; that is practice, not a trial.
Supervised training led to heavier loads and a bigger squat and bench max in a controlled trial.
What is convention
Research does not pin these rules down. We use them because they hold up in practice.
- Phase lengths (accumulation, intensification, peak) and the 8-week block: no trial compares phase lengths.
- At most 14 weeks of build before the 13-day peak, and the 20-day line under which you get the peak only.
- The deadlift 2.5 % lighter and with one set fewer than the squat.
- Exact RPE limits per exercise and the weekly load steps.
- The beginner foundation: sets of 6, 5 and 3, RPE 8 at most and nothing above 85 %.
- One more set on each variation with more than 2 years of training.
- The first two weeks after pain or a yes on the health questions are lighter (RPE 7 at most); from age 60 loads stay at 85 % or less except on test and meet day.
- Session length of 60 to 120 minutes.
- Meet-day attempt percentages (91, 96 and 100 %).
Questions
Is it suitable for a first meet?
Yes. Enter the meet date and the program runs to that day: the build, then the 13-day peak and three attempts per lift. With under 6 months of training you get the technique foundation first: nothing above 85 % and no singles until meet day.
What if I don't have a coach?
The program sets loads, sets, rest and the peak, and on meet day the app suggests your second and third attempts from the RPE you log. You can upload a side-on video of a set; the analysis is approximate. A trial found supervised training gave more, so a coach or an experienced lifter watching your heavy sets is still worth having.
How many days a week do I need?
2 to 6. On 2 days the heavy squat and bench share a day, on 3 days the heavy bench and deadlift share a day, on 4 days each lift has its own heavy day, on 5 and 6 days accessory sessions without the competition lifts are added. Sessions take at least 60 minutes because the rests are long.
What if the meet is 3 weeks or 6 months away?
Under 20 days to the meet you get the peak only. If the meet is further away than 14 weeks of build plus the 13-day peak, the program starts later so the peak lands on meet day.
Do I need to know my max?
Loads are written as a percentage of your max, and RPE tells you whether the day matches. If RPE 8 arrives at a lighter weight, that is the right number for the day. A block without a meet ends with a test of your new max; beginners skip it.
What if something hurts?
The first two weeks stay at RPE 7 or easier, and exercises that load the painful area get a set fewer or a gentler swap. With an injury not cleared by a doctor or physiotherapist, the program does not load that area and runs no meet peak. The program does not treat or prevent pain.