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Home » Programs » 10 Week Powerlifting & Strength Programs » 10 Week Beginner Powerlifting Program (PRs on the Platform)

10 Week Beginner Powerlifting Program (PRs on the Platform)

Last updated November 1, 2020
Experience level: Beginner

Weeks: 10

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Powerlifting

Uses RPE:Yes

Uses 1RM Percentage(%):Yes


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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

Contents

  • 1 Program Overview
  • 2 Spreadsheet
    • 2.1 Related Posts

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.

PRs - 10 Week Beginner Powerlifting Program | LiftVault.com

Related Posts

  • 15 Week Intermediate Powerlifting Program (PRs on the Platform)

    This is a 15 week, 4 day intermediate powerlifting program by PRs On The Platform, a powerlifting coaching service. Thanks to PRs on the Platform for sharing this program with Lift Vault through the program submission form. Program Overview This powerlifting program is comprised of…

  • 6 Week Beginner Powerlifting Volume Program- Squats & Science

    This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. This program has the beginner lifter training 6 days per week. Squats and bench press are both trained 3 times per week, while deadlift is…

  • 16 Week Wave Loading Powerlifting Program Spreadsheet

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  • 6 Week Soviet Peaking Powerlifting Program

    Update: Spreadsheet now rounds weights to the nearest 5 (lb) or 2.5 (kg). This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. After 6 weeks, it aims to…

  • TSA 9 Week Beginner Powerlifting Program

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  • Tom McCullough 14 Week Peaking Powerlifting Program

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Filed Under: 10 Week Programs, Powerlifting Program, Programs

Squat frequency: 2
Bench press frequency: 2

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