The PRS 10-Week Beginner Powerlifting Program is a free percentage-based program from Progressive Resistance Systems (PRS). It’s built to give a newer lifter a structured run at the squat, bench, and deadlift without guesswork.
Rather than locking your percentages in for the whole block, the program adjusts your training maxes every couple of weeks based on how you actually perform on AMRAP and plus sets. That keeps the weights true as you get stronger.
It’s a good fit for beginners who know their rough 1-rep maxes and want a real powerlifting structure. If you’d prefer a rep-based linear progression instead of percentages, our GZCLP program is another solid beginner option.
Table of Contents
PRS 10-Week Beginner Program Spreadsheet
PRS shares the program as a free, editable Google Sheet. The embedded copy below is the full program. Enter your training maxes and the sheet lays out your weights, sets, and reps for every session.
To use it yourself, open it and make your own copy (File then Make a Copy), then plug in your numbers. The accessory work is RPE-based, and your training maxes update at the built-in retest points.
Program via Progressive Resistance Systems (PRS) free programs.
About Progressive Resistance Systems
Progressive Resistance Systems is a powerlifting coaching team that puts out a few free, well-built program spreadsheets alongside their paid coaching. Their free templates are popular for being clearly laid out and genuinely auto-adjusting rather than static.
How the 10-Week Beginner Program Works
The program is percentage-based and runs for 10 weeks. You start by entering your training maxes, and the sheet adjusts them every two to three weeks based on your performance, so the weights track your real progress instead of a fixed plan.
Retests happen through plus sets and AMRAPs at weeks 2, 3, 4, and 7, and the deadlift training max gets reset in week 4 based on how the set rated on RPE. Accessory work is prescribed by RPE so you can match it to how you feel that day.
Other Free PRS Programs
Once you outgrow the beginner program, PRS also publishes a free 15-week intermediate program and a 2022 15-week program with multiple versions for 3x or 4x weekly bench frequency and conventional or sumo deadlift. You’ll find all of them on the PRS free programs page linked above.
Frequently Asked Questions
What is the PRS 10-Week Beginner Powerlifting Program?
It’s a free 10-week percentage-based powerlifting program from Progressive Resistance Systems. It trains the squat, bench, and deadlift off your training maxes and adjusts those maxes every few weeks based on your AMRAP and plus-set performance.
Is the PRS program free?
Yes. PRS shares it as a free, editable Google Sheet. The version embedded here is a Lift Vault copy of their sheet so the link stays stable. Make your own copy before entering your numbers.
Do I need to know my 1-rep maxes?
Yes, you’ll want at least rough 1-rep maxes to set your starting training maxes. From there the program retests you with plus sets and AMRAPs and adjusts the maxes for you, so the starting numbers don’t have to be perfect.
How does the program progress?
It’s autoregulated through your training maxes. At built-in retest points in weeks 2, 3, 4, and 7 the program reads your AMRAP performance and updates your maxes, with the deadlift max specifically reset in week 4 based on RPE.
Is it good for a complete beginner?
It suits a beginner who can already perform the three lifts and knows roughly how strong they are. If you’ve never tested a max or are brand new to the barbell, a simpler rep-based program like GZCLP may be an easier first step.
What comes after the 10-week beginner program?
PRS offers a free 15-week intermediate program and a 2022 15-week program with multiple bench-frequency and deadlift-stance versions. Those are the natural next steps once linear-style progress on the beginner program slows down.
