11 Best Powerlifting Programs to Maximize Your Strength Goals

In the world of powerlifting, finding the right training program can be the difference between achieving new personal records or plateauing in your progress. With so many programs available, deciding which is best suited for your specific goals, experience level, and schedule can be challenging. 

That's where we come in. We've researched and compiled a comprehensive list of the best powerlifting programs to help you make an informed decision and unlock your full potential.

In this article, I’ll review the following powerlifting programs:

1. PowerliftingTechnique.com Training App – Best Overall
2. Starting Strength – Best for New Lifters
3. 5/3/1 (Jim Wendler) – Best for Lifters of All Levels
4. StrongLifts 5×5 – Best for Full-Body Powerlifting Programs
5. Candito 6-Week Strength Program (Jonnie Candito) – Best Free Powerlifting Program for New Intermediate Lifters
6. Cube Method (Brandon Lilly) – Best for Intermediate to Advanced Lifters
7. Westside Barbell (Louie Simmons) – Best for Advanced Powerlifting and Equipped Powerlifters
8. Sheiko Powerlifting Program – Best for Intermediate to Advanced Lifters Seeking High-Volume Training
9. Juggernaut Method (Chad Wesley Smith) – Best for Intermediate Lifters Seeking Athletic Performance
10. GZCL Method (Cody Lefever) – Most Adaptable Program for Lifters of All Levels
11. Conjugate Strongman (Matt Wenning) – Best for Strongman Competitors and Powerlifters Seeking Functional Strength

By the end of this article, you'll clearly understand each program's target audience, customizability, training frequency, and overall rating. Don't miss out on this valuable information that can help you choose the right program to catapult your powerlifting progress to new heights. 

Let’s dive in to determine the training program for powerlifting that best aligns with your goals and gets you the desired results.

Featured Programs

Of the 11 programs I’ve dug into today, three stand out to me as your best bet all around: 

1. PowerliftingTechnique.com Training App – Best Overall
2. Starting Strength – Best for New Lifters
3. Juggernaut Method (Chad Wesley Smith) – Best for Intermediate Lifters Seeking Athletic Performance

11 Best Powerlifting Programs

I dug into 11 different powerlifting programs and apps so you can contrast and compare based on their target audience, customizability, how many days a week you’ll train, and giving it an overall rating from 1-5. 

1. PowerliftingTechnique.com Training App – Best Overall

Rating: 5/5

Specifications

• Target audience – all levels
• Level of customizability – high
• Days per week – customizable

Pros

• Emphasizes powerlifting technique improvement for efficient lifting
• Customizable programming tailored to individual goals
• Offers video analysis and feedback for effective learning
• Suitable for beginner, intermediate, and advanced lifters
• Covers squat, bench press, deadlift, and accessory exercises
• Provides educational content on powerlifting concepts

Cons

• Requires a subscription fee for full access to features
• May not be ideal for those seeking highly specialized or very advanced programming

It’s no surprise that we stand behind our own product here at PowerliftingTechnique.com. The PowerliftingTechnique.com Training App, designed for lifters of all levels, offers customizable programming and focuses on improving technique in the primary powerlifting movements: the squat, bench press, and deadlift.

One of the key benefits of the PowerliftingTechnique.com Training App is its emphasis on technique improvement, which can lead to more efficient lifting and decreased injury risk.

I like that the app's customizable programming allows me to tailor my training to my individual goals, and there's a range of options to adjust as they change.

Additionally, the app offers video analysis and feedback, which is crucial for effective learning and adjusting your technique. The app's educational content provides a deeper understanding of powerlifting concepts, helping them make informed decisions about their training.

However, the PowerliftingTechnique.com Training App requires a subscription fee for full access to its features, which may be a drawback for some users. Furthermore, the app may not be ideal for those seeking highly specialized or advanced programming, as it primarily focuses on technique improvement and general powerlifting concepts.

Overall, the PowerliftingTechnique.com Training App is a great resource for lifters of all levels looking to improve their technique in the primary powerlifting movements. The app's emphasis on technique, customizable programming, and video analysis make it an effective tool for lifters seeking efficient and safe progress in their powerlifting journey.

Interested in learning more about powerlifting? Check out our guide on what powerlifting is, how powerlifting meets work, and who powerlifting is good for.

2. Starting Strength – Best for New Lifters

Rating: 4/5

Key Specifications

• Target audience – beginners
• Level of customizability – low
• Days per week – three

Pros

• Excellent for beginners, with a straightforward and uncomplicated structure
• Rapid strength gains due to linear progression
• Establishes a solid foundation in core compound lifts: squat, bench press, deadlift, and overhead press
• Teaches proper lifting technique from the start
• Linear progression model, meaning you add weight each session
• Three workouts per week
• Simple and easy to follow

Cons

• May become less effective for intermediate and advanced lifters
• Limited exercise variety, which could lead to boredom for some lifters

Starting Strength, developed by renowned strength coach Mark Rippetoe, is an excellent powerlifting program for beginners looking to build a solid foundation in the major compound lifts: squats, deadlifts, bench presses, and overhead presses.

The program’s simplicity and effectiveness make it popular among new powerlifters to build a foundation of strength before getting into more specific programs. It is based on a linear progression model, which means lifters will add weight to their lifts each session, leading to rapid strength gains.

The program consists of two alternating workouts (A and B), performed twice weekly. Workout A includes squats, bench presses, and deadlifts, while Workout B comprises squats, overhead presses, and power cleans.

This simple structure allows new lifters to focus on mastering the basic lifts and building a solid strength base before progressing to a more advanced powerlifting program.

One of the key benefits of Starting Strength is its emphasis on proper technique. The program includes detailed explanations and videos demonstrating correct lifting form, ensuring you learn safe and effective practices from the start. This focus on technique minimizes the risk of injury and promotes long-term success in powerlifting.

While Starting Strength is an excellent program for beginners, its simplicity and limited exercise variety may become less effective for intermediate and advanced lifters who require more advanced programming and greater exercise variation to continue making progress. 

Additionally, some lifters may find the program's focus on just a few exercises limiting and crave more variety in their training.

At the end of the day, Starting Strength is a highly effective powerlifting program for new lifters looking to build a strong foundation in the sport. Its simple structure, focus on technique, and rapid strength gains make it an excellent choice for beginners.

If you only have three days per week to work out but are too advanced to follow Starting Strength, follow our guide on creating your own three-day powerlifting routine.

3. 5/3/1 (Jim Wendler) – Best for Lifters of All Levels

Rating: 4.5/5

Specifications

• Target audience – all levels
• Level of customizability – high
• Days per week – varies

Pros

• Adaptable to individual goals and preferences
• Accommodates lifters at all stages of development
• Emphasizes long-term, sustainable progress
• Promotes balance between strength and conditioning
• Four-week cycles with varying intensity
• Based on squats, bench presses, deadlifts, and overhead presses
• Customizable assistance work
• Percentage-based training

Cons

• Might be too complex for absolute beginners
• Requires consistent tracking and calculation of percentages

Jim Wendler's 5/3/1 is a versatile powerlifting program designed for lifters of all levels. The program focuses on the four primary powerlifting movements: squats, bench presses, deadlifts, and overhead presses. It employs percentage-based training with a four-week cycle, each week dedicated to different rep ranges and intensities.

The 5/3/1 program is highly customizable, allowing lifters to adjust the assistance work based on their goals and preferences. This adaptability ensures the program remains effective as a lifter progresses in their training journey.

One of the key benefits of the 5/3/1 program is its emphasis on long-term, sustainable progress. The program promotes a balanced approach to training that incorporates both strength and conditioning work, helping lifters develop well-rounded fitness.

However, the program's complexity may be challenging for beginners unfamiliar with tracking and calculating percentages for their lifts. In this case, a simpler program like Starting Strength might be more suitable initially.

Overall, 5/3/1 is an excellent program for lifters at all stages of their powerlifting journey, offering a balanced and customizable approach to training.

Avid readers may be interested in our list of the 10 best powerlifting books, in which Wendler’s 5/3/1 book made the top three.

4. StrongLifts 5×5 – Best for Full-Body Powerlifting Workouts

Rating: 4/5

Specifications

• Target audience – beginners
• Level of customizability – low
• Days per week – three

Pros

• Simple and easy to follow, perfect for beginners
• Rapid strength gains due to linear progression
• Emphasizes compound lifts (squats, bench presses, and deadlifts) for efficient training
• Three full-body workouts per week

Cons

• Limited exercise variety
• May become less effective for intermediate and advanced lifters

StrongLifts 5×5 is a beginner-friendly powerlifting program focused on building strength through full-body workouts. The program is based on a linear progression model, which adds weight to the bar each session, leading to rapid strength gains.

The program consists of two alternating workouts (A and B), with three weekly sessions. Workout A includes squats, bench presses, and barbell rows, while Workout B comprises squats, overhead presses, and deadlifts. This simple structure enables new lifters to focus on mastering the essential lifts without becoming overwhelmed.

Similar to the Starting Strength program, StrongLifts 5×5 is perfect for beginners due to its simplicity and emphasis on compound lifts. However, its limited exercise variety might not provide enough stimulus for intermediate and advanced lifters. These individuals may require more advanced programming and exercise variety to continue progressing.

StrongLifts 5×5 is an excellent program for beginners seeking to build strength quickly and efficiently through compound lifts. Its simple structure and focus on linear progression make it an ideal starting point for new powerlifters.

I wrote a full guide on how to structure 5×5 programs if you’re looking for something more customizable than StrongLifts: 5×5 Workout Program: The Ultimate Guide (with Spreadsheet).

5. Candito 6-Week Strength Program – Best Free Powerlifting Program for New Intermediate Lifters

Rating: 4/5

Specifications

• Target audience – intermediate lifters
• Level of customizability – moderate
• Days per week – four

Pros

• Excellent for intermediate lifters transitioning from beginner programs
• Well-rounded approach, combining strength, power, and technique development
• Flexible structure allows for personalization
• Six-week periodized training cycle
• Focuses on the squat, bench press, and deadlift
• Combines heavy compound lifts with explosive movements and assistance exercises
• Five workouts per week

Cons

• May be too challenging for absolute beginners
• Requires tracking and adherence to a strict six-week schedule

The Candito 6-Week Strength Program, developed by powerlifter Jonnie Candito, is a periodized training program ideal for intermediate lifters. The program's structure combines heavy compound lifts with explosive movements and assistance exercises to promote strength and technique improvement.

The program is designed around the primary powerlifting movements: squat, bench press, and deadlift. It consists of five training sessions per week, with a six-week cycle that progresses in intensity and volume. This structure allows you to see consistent progress while refining your technique.

One of the key benefits of the Candito 6-Week Strength Program is its well-rounded approach, which incorporates elements of strength, power, and technique development. This comprehensive focus ensures that you continue to improve in all aspects of your performance.

Candito also offers his powerlifting program spreadsheet at no cost to you, making it one of the best free powerlifting programs available.

However, the program may be too challenging for absolute beginners who are not yet accustomed to higher training frequency and intensity. Additionally, the program requires tracking and adherence to a strict six-week schedule, which might not suit everyone's lifestyle or preferences.

The Candito 6-Week Strength Program is an excellent choice for intermediate lifters looking to progress from beginner programs and further develop their strength and technique. Its well-rounded approach and flexible structure make it an effective and adaptable option for those seeking continued progress in powerlifting.

You can learn more in my full review of Candito’s 6-Week Strength powerlifting program. 

6. Cube Method (Brandon Lilly) – Best for Intermediate to Advanced Lifters

Rating: 4/5

Specifications

• Target audience – intermediate to advanced lifters
• Level of customizability – moderate
• Days per week – four

Pros

• Addresses multiple aspects of powerlifting performance
• Provides structure while allowing for individual customization
• Promotes long-term, sustainable progress
• Suitable for intermediate and advanced lifters
• Comprehensive, periodized program
• Cycles through different training phases: speed, repetition, and maximal effort
• Focuses on the squat, bench press, and deadlift
• Allows for ample recovery time

Cons

• Complexity may be overwhelming for beginners
• Requires tracking and adherence to a specific training schedule

The Cube Method, created by powerlifter Brandon Lilly, is a comprehensive, periodized powerlifting program designed for intermediate to advanced lifters. The program cycles through different training phases, focusing on speed, repetition, and maximal effort to improve all aspects of powerlifting performance.

The Cube Method centers on the primary powerlifting movements: squat, bench press, and deadlift. The program's structure allows for ample recovery time, ensuring lifters can maximize their performance and reduce the risk of injury.

One of the key benefits of the Cube Method is its well-rounded approach, addressing multiple aspects of powerlifting performance. The program provides structure while allowing for individual customization, making it adaptable to each lifter's unique needs and preferences.

However, the program's complexity may be overwhelming for beginners who are new to powerlifting or periodized training. Additionally, the Cube Method requires tracking and adherence to a specific training schedule, which may not suit everyone's preferences or lifestyle.

The Cube Method is an excellent powerlifting program for intermediate to advanced lifters seeking a comprehensive and adaptable approach to training. The program's focus on multiple aspects of powerlifting performance and its allowance for individual customization make it a highly effective option for continued strength development.

7. Westside Barbell (Louie Simmons) – Best for Advanced Powerlifting and Equipped Powerlifters

Rating: 4.5/5

Specifications

• Target audience – intermediate to advanced lifters
• Level of customizability – high
• Days per week – four

Pros

• Effective for experienced lifters seeking further progress
• Addresses individual weak points for balanced strength development
• Encourages continuous learning and experimentation
• Uses max effort and dynamic effort training days
• Focuses on improving weak points
• Incorporates special exercises for targeted development

Cons

• Complexity may be overwhelming for many lifters
• Requires access to specialized equipment for some exercises

Westside Barbell, developed by Louie Simmons, is an advanced powerlifting program that incorporates the conjugate method, meaning you combine unique variations of the squat, bench press, and deadlift (for example, using chains for resistance) with the traditional versions of each lift to help build strength.

The program is designed to help experienced lifters continue to make progress in their strength and powerlifting performance. It uses max effort and dynamic effort training days, focusing on both strength and speed development.

One of the program’s main benefits is its effectiveness for experienced lifters seeking further progress. The program addresses individual weak points, ensuring that lifters develop balanced strength and overcome plateaus. The program also encourages continuous learning and experimentation, helping lifters refine their technique and stay engaged in their training.

However, the program's complexity may be overwhelming for beginners or those unfamiliar with the conjugate method. Additionally, some exercises in the program may require access to specialized equipment, which may not be available at all gyms.

While controversial to some, Westside Barbell is an excellent powerlifting program for advanced lifters and strength athletes looking to push their performance to new heights. The program's focus on addressing individual weak points and incorporating special exercises makes it highly effective for overcoming plateaus and promoting balanced strength development.

8. Sheiko Powerlifting Program – Best for Intermediate to Advanced Lifters Seeking High-Volume Training

Rating: 4.5/5

Specifications

• Target audience – intermediate to advanced lifters
• Level of customizability – moderate
• Days per week – three to four

Pros

• High-volume approach promotes technical mastery
• Effective for lifters who thrive on high-volume, high-frequency training
• Emphasizes proper technique and recovery
• Suitable for intermediate and advanced lifters
• Periodized programming with multiple training blocks
• Developed by Russian powerlifting coach Boris Sheiko

Cons

• High training volume may be too much for some lifters
• Complexity may be overwhelming for beginners

The Sheiko Powerlifting Program, developed by renowned Russian powerlifting coach Boris Sheiko, is designed for intermediate to advanced lifters seeking a high-volume, high-frequency training approach. The program focuses on the three primary powerlifting movements: squat, bench press, and deadlift.

Sheiko's periodized programming consists of multiple training blocks, each with a specific focus on different aspects of powerlifting performance. This strength powerlifting program emphasizes proper technique and recovery, ensuring you can sustain the high training volume without injury.

One of the key benefits of the Sheiko Powerlifting Program is its high-volume approach, which promotes technical mastery and consistent progress. The program is particularly effective for lifters who thrive on high-frequency training and are looking to refine their technique.

However, the program's high training volume may be too much for some lifters, especially beginners or those with limited recovery capacity. Additionally, the program's complexity may be overwhelming for those who are new to powerlifting or periodized programming.

Overall, the Sheiko Powerlifting Program is an excellent choice for intermediate to advanced lifters who thrive on high-volume, high-frequency training. The program's focus on technical mastery and proper recovery make it an effective option for continued progress in powerlifting performance.

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I thought the program was super long when it came to workout time. But I will say that I appreciated the constant repetition of the main lifts. I think that’s what helped me become as strong as I became in a short time. Getting closer to mastery of the main 3 lifts helped me hit higher PRs. As tiring as the program was, I think it helps people get in the reps they need to have more mastery over their lifting technique. But I will say that if people were to do this program. Then they should really focus on their technique and form and trying to keep them as tip top as possible.

Danny Ly

Interested in learning more about high-frequency training? I wrote a guide on how to create a five-day powerlifting split.

9. Juggernaut Method (Chad Wesley Smith) – Best for Intermediate Lifters Seeking Athletic Performance

Rating: 4/5

Specifications

• Target audience – intermediate lifters
• Level of customizability – high
• Days per week – varies

Pros

• Well-rounded approach promotes balanced development
• Adaptable to individual goals and preferences
• Suitable for athletes in various strength sports
• Offers a mobile app option
• Focuses on improving strength, speed, and power
• 16-week program with four distinct phases
• Incorporates accessory work and conditioning
• Developed by powerlifting and strength coach Chad Wesley Smith

Cons

• May be too complex for beginners
• Requires consistent tracking and adherence to a 16-week schedule

You can get 10% off using the code TECHNIQUE10 at JuggernautAI.app. Plus, this discount applies every month you're enrolled in Juggernaut AI.

The Juggernaut Method, created by powerlifting and strength coach Chad Wesley Smith, is a periodized, comprehensive program designed for intermediate lifters seeking to improve their strength, speed, and power. The program is ideal for athletes in various strength sports, including powerlifting, strongman, and Olympic weightlifting.

The Juggernaut Method is a 16-week program divided into four distinct phases, each focusing on a specific aspect of athletic performance. The program incorporates accessory work and conditioning, ensuring well-rounded development and balanced progress.

One of the key benefits of the Juggernaut Method is its well-rounded approach, which promotes balanced development. It combines submaximal lifting, hypertrophy work, and assistance exercises to promote strength gains and overall athletic performance. The program's structure is adaptable to individual goals and preferences, making it suitable for a wide range of athletes.

For those looking for a more automated and adaptive training experience, Juggernaut Training Systems has developed the JuggernautAI app. This app uses artificial intelligence to create customized training programs based on your specific goals, preferences, and progress. 

With the JuggernautAI app, you can benefit from the principles of the Juggernaut Method while receiving tailored programming to maximize your results.

However, without the app, the Juggernaut Method may be too complex for beginners who are new to powerlifting or periodized programming. Additionally, the program requires consistent tracking and adherence to a 16-week schedule, which may not suit everyone's lifestyle or preferences.

In summary, the Juggernaut Method is an excellent powerlifting program for intermediate lifters looking to improve their athletic performance across multiple strength sports. The program's well-rounded approach, adaptability, and the added benefit of the JuggernautAI app make it an effective option for those seeking balanced development in strength, speed, and power.

Learn more about JuggernautAI and get a discount code for the mobile app in my full review: Juggernaut AI Review: Does It Actually Work? (Pros & Cons).

10. GZCL Method (Cody Lefever) – Most Adaptable Program for Lifters of All Levels

Rating: 4.5/5

Specifications

• Target audience – all levels
• Level of customizability – high
• Days per week – varies

Pros

• Highly adaptable to individual goals and preferences
• Allows for balanced progress in strength and hypertrophy
• Encourages long-term, sustainable progress
• Suitable for beginners, intermediate, and advanced lifters
• Flexible and customizable training framework
• Focuses on squat, bench press, deadlift, and variations
• Tier-based system emphasizing different training intensities

Cons

• Requires self-guidance and knowledge to customize effectively
• May be overwhelming for beginners due to its flexibility

The GZCL Method, created by powerlifter Cody Lefever, is an adaptable training framework suitable for lifters of all levels, from beginners to advanced. The program focuses on the primary powerlifting movements — squat, bench press, and deadlift — as well as their variations.

Employing a tier-based system, the GZCL Method emphasizes different training intensities for strength and hypertrophy. The program's flexible nature allows me to customize my training frequency, exercise selection, and accessory work based on my individual goals and preferences.

One of the program's key benefits is its adaptability, making it an excellent choice for lifters with varying goals and experience levels. The program allows for balanced progress in both strength and hypertrophy, ensuring long-term, sustainable progress.

However, the program's flexibility requires self-guidance and knowledge to customize effectively, which may be overwhelming for beginners or those unfamiliar with powerlifting programming. You need to clearly understand your goals and abilities to create an effective training plan using the GZCL Method.

Ultimately, the GZCL Method is a highly adaptable powerlifting program for strength and muscle building for lifters of all levels. The program's flexibility and tier-based system make it an effective option for those looking to get stronger and improve their physique while tailoring their training to their individual goals and preferences.

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I've been using the GZCL training method and program for the past 8 years. It's been really helpful that its structured into tier 1 2 and 3, allowing me flexibility in the way I approach training

Seeing the creator of the GZCL program, as well as the community, continue to adopt and adapt how to apply this to powerlifting and strength training – well it really shows just how versatile and futureproof this method of training can be.

David Hatton, 66KG Powerlifter, UK

Curious about the differences between powerlifting and powerbuilding? Check out Powerlifting vs. Powerbuilding: Differences + Examples.

11. Conjugate Strongman – Best for Strongman Competitors and Powerlifters Seeking Functional Strength

Rating: 3.5/5

Specifications

• Target audience – advanced lifters
• Level of customizability – high
• Days per week – varies

Pros

• Effective for developing strength specific to strongman events
• Promotes functional strength and athletic performance
• Encourages individualized training and experimentation
• Incorporates the conjugate method
• Addresses weak points and imbalances
• Encourages experimentation and exercise variation

Cons

• May require access to specialized strongman equipment
• May not be suitable for beginners or those without a strong foundation in basic lifting techniques

Not everyone seeking powerlifting programs is exclusively interested in powerlifting, so the Conjugate Strongman program is designed for strongman competitors and powerlifters interested in developing functional strength and athletic performance. The program incorporates the conjugate method, focusing on event-specific training and functional strength movements.

One of the key benefits of the Conjugate Strongman program is its effectiveness in developing strength specific to strongman events. The program addresses weak points and imbalances, ensuring balanced progress and injury prevention. The program encourages experimentation and exercise variation, allowing you to find what works best for you and refine your technique in various strongman events.

However, the Conjugate Strongman program may require access to specialized strongman equipment, which may not be available at all gyms. Additionally, the program may not be suitable for beginners or those without a strong foundation in basic lifting techniques, as it focuses on advanced movements and strongman-specific exercises.

In summary, the Conjugate Strongman program is an excellent choice for strongman competitors and powerlifters seeking to develop functional strength and improve their performance in strongman events. The program's focus on event-specific training, addressing weak points, and encouraging individualized training makes it highly effective for developing the unique skills required in strongman competitions.

Why You Should Trust PowerliftingTechnique

At PowerliftingTechnique, our mission is to provide you with the most accurate and reliable information to help you excel in your powerlifting journey. Our team is composed of experienced powerlifters, coaches, and fitness enthusiasts who have extensively researched and tested various powerlifting programs over the years.

Our firsthand experience and expertise in the sport give us the knowledge and authority to provide well-informed recommendations tailored to your unique needs and preferences.

In our reviews, we strive to maintain objectivity and consider various factors, such as target audience, customizability, price, and training frequency, to ensure you receive a comprehensive evaluation of all the powerlifting training programs above.

Our dedication to your success and our passion for powerlifting ensures that you can trust PowerliftingTechnique to guide you toward the best powerlifting program for strength to achieve your goals and maximize your results.

How We Chose the Best Powerlifting Programs

When compiling this list of the best strength programs for powerlifting, we took a methodical approach to ensure we covered various options suitable for lifters at all experience levels. Our primary goal was to provide a diverse selection of well-regarded programs catering to different goals, training preferences, and schedules.

We analyzed each program's target audience, focus, program structure, exercise selection, adaptability, and customization to cater to various training objectives, enabling you to find the program that best aligns with your personal goals.

By evaluating each program using these criteria, we created a comprehensive list of the best powerlifting programs available, ensuring everyone has an option, regardless of their experience level or training objectives.

How Powerlifting Programs Are Structured

Good powerlifting programs are designed to improve your performance in the three primary lifts: the squat, bench press, and deadlift. Each program may have a unique structure, but they generally share some common elements in terms of rep and set schemes, exercise selection, and frequency.

Rep and Set Schemes

Powerlifting programs typically combine low-rep, high-intensity sets and higher-rep, lower-intensity sets. The low-rep sets focus on building maximal strength, while the higher-rep sets promote muscle hypertrophy and endurance.

Common set and rep schemes include 5×5 (five sets of five reps), 3×3, 4×6, and 5/3/1 (which varies the reps and intensity each week).

Exercise Selection

While the squat, bench press, and deadlift are the primary focus of any powerlifting program, accessory exercises and variations of the main lifts are also essential.

Accessory exercises, such as rows, pull-ups, and tricep extensions, target specific muscle groups and help to address weak points. In contrast, variations like pause squats, deficit deadlifts, and close-grip bench presses help to develop strength and technique in different ranges of motion.

Frequency

The frequency of a powerlifting program refers to how often you train each week. This can vary greatly depending on the program and your individual preferences.

Most programs range from three to six training days per week, with each day focusing on a specific lift or muscle group. Some programs use a split routine (e.g., upper/lower or push/pull), while others opt for full-body workouts or a combination of both.

Periodization

Powerlifting programs also incorporate periodization, which involves strategically varying training volume, intensity, and exercise selection over time to promote long-term progress and avoid plateaus.

This can include the following:

• Linear – increasing sets, reps, or load at a consistent level each week (i.e., increasing your squat and deadlift by 10 pounds and your bench press by five pounds every week)
• Undulating – volume and intensity go up and down each day or each week
• Block periodization – a long-term approach that blocks out a larger training cycle into smaller time periods to focus on specific goals (i.e., you may spend six weeks each in hypertrophy and strength cycles, followed by a one-week taper before a powerlifting meet)

Each method has its own unique approach to structuring a training cycle. By understanding how powerlifting programs are structured, you can better evaluate which program best aligns with your goals and preferences.

Testing Your Maxes Before Starting a Powerlifting Program

Before embarking on a new powerlifting program, it's crucial to determine your one-rep max (1RM) for each of the three main lifts: squat, bench press, and deadlift. Knowing your 1RM allows you to track your progress over time and helps you tailor the program to your current strength level, ensuring that your training is safe and effective.

How to Test Your 1RM

1. Warm up thoroughly, targeting the muscles involved in the lift you're testing.

2. Perform several sets of the lift with lighter weights, gradually increasing the load while decreasing the number of reps per set.

3. Once you reach a challenging weight, perform single repetitions, increasing the weight in small increments until you find the maximum load you can lift with proper form for one rep.

4. Rest for 3-5 minutes between each attempt to ensure you're fully recovered and can give your best effort.

Maintaining proper technique during the testing process is essential as not pushing beyond your limits can increase the risk of injury. If you're unsure about your form, consider asking a knowledgeable coach or training partner to observe your lifts and provide feedback. Use knowledgeable spotters and all safety precautions and equipment when attempting to max out a lift. 

Why Knowing Your 1RM Is Important

Personalization

Many powerlifting programs prescribe training percentages based on your 1RM. Knowing your maxes allows you to customize the program to your current strength level, ensuring you're lifting the appropriate weights for optimal progress.

Progress Tracking

Regularly testing your 1RM provides an objective measure of your progress, allowing you to assess the effectiveness of your training program and make necessary adjustments.

Goal Setting

Clearly understanding your current strength levels helps you set realistic and achievable short-term and long-term goals.

By testing your maxes before starting a powerlifting program, you can ensure your training is tailored to your unique needs, allowing you to safely and effectively work towards your strength goals.

Benefits of Following a Powerlifting Program

Adhering to a powerlifting program offers numerous benefits that can help you maximize your strength and performance in the sport. Here are four key advantages of following a structured powerlifting program:

Progressive Overload

A well-designed powerlifting program ensures you're consistently challenging your muscles and increasing the stimulus over time. This concept, known as progressive overload, is essential for promoting muscle growth, strength gains, and continuous improvement in your lifts.

Balanced Training

Powerlifting programs incorporate compound and accessory exercises targeting various muscle groups, ensuring your training is balanced and comprehensive. This helps to minimize muscle imbalances and reduce the risk of injury, while also addressing any weak points that may be limiting your progress in the main lifts.

Structured and Goal-Oriented

Following a powerlifting program provides a clear roadmap to achieving your strength goals. The program outlines specific sets, reps, and exercises for each training session, allowing you to focus on executing the plan rather than spending time and energy on workout planning. This structure promotes consistency, accountability, and long-term progress.

Periodization and Adaptation

Many powerlifting programs implement periodization strategies that systematically vary training volume, intensity, and exercise selection throughout a training cycle. This helps to prevent plateaus and allows your body to adapt and recover optimally, ultimately resulting in improved performance in the squat, bench press, and deadlift.

By following a powerlifting program, you can take advantage of these benefits to enhance your strength, performance, and overall progress in the sport, setting you up for long-term success.

Tips for Making the Most of Your Powerlifting Program

To maximize the benefits of your powerlifting program and ensure you achieve your strength goals, consider implementing these five tips:

Prioritize Technique

Focus on maintaining proper form in all exercises, especially the main lifts. This helps to minimize the risk of injury, promote efficient movement patterns, and ensure you're targeting the intended muscle groups.

If necessary, seek guidance from a knowledgeable coach or training partner to assess and improve your technique.

Be Consistent

Adhere to your powerlifting program as closely as possible, consistently completing your scheduled training sessions and following the prescribed sets, reps, and exercises. Consistency is key to long-term progress in strength and performance.

Allow for Adequate Recovery

Ensure you're getting enough rest between training sessions and prioritizing sleep, nutrition, and stress management. Recovery is essential to progress, as it allows your muscles to repair, grow, and adapt to the training stimulus.

Track Your Progress

Keep a training log to record your workouts, including the weights lifted, sets, reps, and any relevant notes about your performance or how you felt during the session. Regularly tracking your progress allows you to assess the effectiveness of your program and make any necessary adjustments to keep moving forward.

Listen to Your Body

While it's important to push yourself and follow your powerlifting program, listening to your body and making adjustments when needed is essential. If you're feeling excessively fatigued, experiencing pain, or struggling with your technique, consider reducing the training volume or intensity or seeking advice from a coach or medical professional.

Frequently Asked Questions

How Do I Choose the Right Powerlifting Program?

To choose the right program, consider your experience level, training goals, available time, and personal preferences. Evaluate each program's target audience, focus, structure, and exercise selection to determine which best aligns with your unique needs and objectives.

How Often Should I Test My 1-Rep Max?

Testing your 1RM should be done sparingly to avoid excessive fatigue and injury risk. Most lifters test their 1RM every 8-12 weeks, aligning with the end of a training cycle or before a competition. In the meantime, track your progress using submaximal loads or estimated 1RM calculations.

How Long Do Powerlifting Programs Last?

Powerlifting programs vary in length, ranging from a few weeks to several months. Shorter programs (4-6 weeks) often focus on specific goals, while longer programs (12+ weeks) provide comprehensive training cycles and may include periodization strategies for continued progress.

What Are the Different Kinds of Powerlifting Programs?

Powerlifting programs can be categorized based on experience level (beginner, intermediate, advanced), training goals (strength, hypertrophy, peaking), or periodization approach (linear, undulating, block). Each type offers unique benefits, depending on the lifter's needs and objectives.

Can I Combine Powerlifting and Bodybuilding?

Yes, many lifters successfully combine powerlifting and bodybuilding in a hybrid approach called powerbuilding. You can achieve strength and aesthetic goals by incorporating both strength-focused training (low reps, high intensity) and hypertrophy-focused training (higher reps, moderate intensity).

Do I Need a Coach for Powerlifting?

While not required, a coach can be invaluable for improving technique, providing guidance, and ensuring you follow a well-structured program. If a coach isn't an option, seek feedback from experienced lifters or online resources or join a powerlifting community for support.

Final Verdict

After careful evaluation, we have concluded that the PowerliftingTechnique.com Training App is our top pick for the best powerlifting program (no surprise here)! This program stands out due to its highly customizable approach, allowing you to tailor the training to your specific goals and preferences.

Furthermore, it offers a seamless experience through an easy-to-use app, making it an excellent choice for lifters of all levels.

As a strong alternative, the Juggernaut Method by Chad Wesley Smith and the JuggernautAI app are another excellent option. This program focuses on submaximal training, promoting long-term progress and injury prevention. The JuggernautAI app adds a layer of personalization, adapting the program to your individual needs and performance over time.

Both the PowerliftingTechnique.com Training App and the Juggernaut Method/JuggernautAI app offer unique approaches and valuable features, making them excellent choices for any powerlifter looking to enhance their strength and performance in the sport.

About The Author

Adam Gardner is a proud resident of Utah, where he lives with his wife and two kids. He has been competing in powerlifting since 2016 in both the USPA and the APF. For the past three years, he and his wife, Merrili, have coached beginning lifters to learn the fundamentals of powerlifting and compete in their first powerlifting competitions.