What is powerlifting?
Powerlifting is a sport that focuses on lifting maximum weight in three different exercises, known as the "Big Three":
- Squat
- Bench Press
- Deadlift
The goal in a competition is to lift as much weight as possible in these three exercises. There are three attempts for each lift, with the heaviest successful lift counted towards the score. The total of the three heaviest lifts gives the final sum.
Best Powerlifting Program
Below is the best powerlifting program for developing pure strength. The program is adaptable to your training level and includes four training days, three of which focus on main exercises and the fourth on accessory exercises.
Training Day 1:
- Warm-up and mobility: 10-15 minutes of dynamic stretching
- Strength: Squat (5/3/1)
- Power/Maximal effort: Banded Bench Press (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/Maximal effort: 2” Deadlift with bands (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: Deadlift (5/3/1)
- Power/Maximal effort: Squat with bands (6x3, 60% 1RM)
- Hypertrophy: Triceps Board Press with bands (4x7, 70% 1RM)
- Barbell rollout (3x10-12)
Training Day 4:
- Barbell Hip Thrust (4x8-10)
- Pull-ups (4x8-10)
- Z-Press (3x8-10)
- Barbell Row (2x8-10)
- Triceps Skullcrushers (2x12-15)
- Bicep Curls (2x12-15)
- Leg Curls (2x12-15)
- Leg Extensions (2x12-15)
Training Variables in a Powerlifting Program
It is important to focus on the three main exercises and their variations. We use a four-day split:
- 3 days focus on main exercises (squat, bench press, deadlift) and their variations.
- The 4th day includes accessory exercises that support the main exercises and overall strength development.
Test Week
Before starting the program, find your 1-rep max (1RM). Use this value to adjust your training to avoid using weights that are too heavy, which can lead to injuries.
We recommend starting with slightly lighter weights and gradually increasing the load.
Now you are ready to start your powerlifting program!
