What is powerlifting?
Powerlifting is a sport that focuses on lifting maximum weight in three different exercises, known as the "Big Three":
- Squat
- Lying down press
- Powerlifting
The goal of the competition is to lift the most weight possible in these three exercises. There are three attempts for each lift, with the heaviest lift being scored. The total of the three heaviest lifts gives the final score.
The best powerlifting program
Below is the best powerlifting program for developing pure strength. The program is customizable to your fitness level and includes four training days, three of which focus on basic exercises and the fourth on additional exercises.
Training day 1:
- Warm-up and mobility: 10-15 minutes of dynamic stretching
- Strength: Squat (5/3/1)
- Power/Maximum effort: Chest press with elastic band (6x3, 60% 1RM)
- Hypertrophy: Romanian Deadlift (4x7, 70% 1RM)
- Barbell rollout (3x10-12)
Training day 2:
- Warm-up and mobility: 10-15 minutes of dynamic stretching
- Strength: Bench press (5/3/1)
- Power/Maximum effort: 2” deadlift with band (6x3, 60% 1RM)
- Hypertrophy: Safety Squat Bar Squat (4x7, 70% 1RM)
- Barbell rollout (3x10-12)
Training day 3:
- Warm-up and mobility: 10-15 minutes of dynamic stretching
- Strength: Pull (5/3/1)
- Power/Maximum effort: Squat with elastic band (6x3, 60% 1RM)
- Hypertrophy: Triceps Board press with elastic (4x7, 70% 1RM)
- Barbell rollout (3x10-12)
Training day 4:
- Barbell Hip Thrust (4x8-10)
- Chin-ups (4x8-10)
- Z-Press (3x8-10)
- Barbell Row (2x8-10)
- Triceps curls (2x12-15)
- Biceps curls (2x12-15)
- Leg curls (2x12-15)
- Leg extensions (2x12-15)
Training variables in a powerlifting program
It is important to focus on three basic exercises and their variations. We will use a four-day schedule:
- 3 days focus on basic exercises (squat, bench press, deadlift) and their variations.
- Day 4 includes additional exercises that support the basic exercises and overall strength development.
Test week
Before starting a program, find your 1-rep max (1RM) for your workout. Use this value to adjust your workouts to avoid using weights that are too heavy, which can lead to injury.
We recommend starting with slightly lighter weights and gradually increasing the load.
Now you are ready to start your powerlifting program!