This is a 10 week powerlifting program for beginners. It was designed to help increase strength in the squat, bench press, and deadlift. It was created by PRs on the Platform.
As it is not a peaking program, it could be run back to back if progress is continuously made.
Related: 15 Week Intermediate Powerlifting Program by PRs on the Platform
Table of Contents
Program Overview
Here’s a quick overview of this 10 week beginner powerlifting program.
- 10 weeks long
- 4 training days per week
- Squat 2 times per week
- 1x competition squat
- 1x squat variation
- Bench Press 2 times per week
- 2x competition bench press
- 1x bench press variation
- Deadlift 2 times per week
- 1x competition deadlift
- 1x deadlift variation
- 2-3 accessories per training session after main work
- New 1RM is calculated every 2 to 3 weeks
- Uses an AMRAP set to calculate 1RM increases for squat and bench press
- Uses RPE to calculate 1RM increases for deadlift to avoid over exertion
- Uses 1RM percentages and RPE to calculate loads
Spreadsheet
Below you’ll find the spreadsheet for this 10 week beginner powerlifting program by PRs on the Platform.
