The Strength Athlete (TSA) released their beginner powerlifting program (aka general beginner approach) as a follow up to their successful general intermediate program. Like the intermediate program before it, the beginner program is structured as a 4 day, 9 week program, but also includes a 4 week peak if preparing for a meet. [Read more…]
Powerlifting Program Spreadsheets
Looking for the best powerlifting program? Download these free powerlifting program spreadsheets to add serious weight to your squat, bench press, and deadlift total. Whether you're a beginner, intermediate, or an advanced raw lifter, you'll find a great training program to get stronger. All are mobile friendly and powered by Google Sheets. (Related: Powerbuilding Programs)
Top Powerlifting Programs:
What is an Intermediate Powerlifter?
An intermediate lifter is one that is no longer able to increase weight lifted on a weekly basis and instead is able to reliably make progress on a monthly basis. After the novice phase of a lifter’s development is complete, it is time to begin considering programs for the intermediate powerlifter. Therefore it is not advantageous to move to an intermediate powerlifting program until it is truly necessary – to do otherwise slows progress unnecessarily (see “Intermediate Syndrome” for more on this). Once a lifter has reached the intermediate phase of their development, here are some recommended intermediate powerlifting programs. [Read more…]
Following his advanced deadlift program and advanced squat program, Jonnie Candito’s advanced bench press program is a bench-focused program for athletes looking to bust through stubborn plateaus. The program is explained in great detail in this PDF. I have pulled out some of the most important parts in the below overview [Read more…]
Released in 2016 by Jonnie Candito, this is a 9 week advanced squat program. Similar to his advanced deadlift program and advanced bench press program, this emphasizes progression on the squat and places significantly less emphasis on the bench and deadlift. This is geared toward lifters that have plateaued on their squat or are looking to focus on it for other reasons. [Read more…]