But, if you’re training for competition, the provided program is ideal.


So, a beginner powerlifter program should actually not mean a “beginner” to strength training.

Hi Andy, thanks for program! I was wondering if I will have any muscular imbalances in my back with this, considering there is only direct back training 1 time a week.

Now, if you’re an intermediate lifter who’s trained for more than 6 months to a year, training should be less frequent larger resistance loads.

And with that what would weekly weight progressions look like? Powerlifting Academy 3 Day 16 Week Program Spreadsheet. Can/should I still continue with the same protocol of sets x reps? Ok, so there are usually three exercises a powerlifter focuses on since these are the lifts in competition. 2. Thank you for reading. Excellent work, Richard. So, you won’t be able to do a lot on deadlift day!

or as long as possible?

See section, “The 1RM tells you the initial weight to lift with.”. I was on this program for about 5 months. Individuality is key to long-term success, and just like it’s not a good idea to use someone else’s diet regardless of whether your maintenance calorie intake or initial body-fat percentage is similar to theirs or not, it’s also not a good idea to jump into a program regardless of how the volume, intensity, or frequency of the program compares to what you are currently adapted to. This might feel relatively easy but resist the temptation to do more. My pull-ups record (with my own wieght) – 4 x 8. But, everyone has to start somewhere and this powerlifting program will allow you to progress rather quickly. Two minutes may be plenty for a novice squatting, but a high-level lifter may need five.

And there’s a lot more involved when it comes to preparation, form, training style, etc. The more advanced you are, the more you can push your body since it has adapted to serious poundages.

The key is that you recover sufficiently and progress better than you otherwise would. However, the primary differences are simply the rate of progression that is attempted, the total volume of work that is performed, and the structure of the program related to organizing these differences in volume.

However, it is common for other muscles to assist but you must learn how to utilize them effectively. I’ve been following that novice program for a bit more than 2 months now and i’m amazed by the results so far. However, aiming to lift the most weight that you can from the start will likely lead you to injury. Assuming that you’re following the progression rules diligently, meaning that you’re also keeping to the first set RPEs to manage fatigue, your answer lies somewhere in the following three articles:• How to Break Training Plateaus• How to Address Weak Points in Your Lifts• What is Realistic Progress When Cutting?

Always stay within your means. So, a Deload week is important where you train at around 40-50% of your 1-RM.

Always a good idea to tweak volume to bring it closer to what you have been doing so that you can gauge the effect of those changes.

10 weeks is a short amount of time to really make drastic changes and that’s why this program is intense. So, make sure to get plenty of them. You will see and learn you can do things you didn’t think possible . That’s why we’ve designed a progressive program with varying rep ranges, and weight loads (% of 1-RM). The second edition, along with the Nutrition companion book, was released last year. Do you see any problem in doing so, other than not getting the sports-specific gains for benching?

Rather, it’s a lifetime pursuit.

My working weight for squat used to be 80kg x 4sets x 6reps .

Is the hack squat machine an alternative then (and if yes, what about sets and reps)? Powerlifting Workout Programs for Beginners.

If you’re a beginner, then you’ll need to train more frequently at first. The only changes I made was in the 10th week. (Article covering this here: What is Realistic Progress While Cutting?.). Questions welcomed in the comments. Is there a moment in time, when the load rump up should be slowed down to reduce injury risk? You will see results and learn all the while . I was thinking of some steady state / low impact cardio like stationary bike and maybe some band work. Hey Andy, I really like the look of this, and having done a 5×5 variation for a few months, am now planning to move to this program mostly due to liking the idea of a 4-day split and failing to come up with a good one myself. If you have no issue with cumulative fatigue and don’t mind dedicating more time to longer training sessions, go with the three-day version. Simple. This is the Powerlifting Academy 16 week program spreadsheet, 3x weekly training version.

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