Powerlifting Beginner Template
An entry-level powerlifting program emphasizing consistency and technique in the squat, bench, and deadlift for new lifters.
3 days a week · 8 weeks · Beginner · day 1 free, the rest with Pro
Day 1 - Squat & Bench Focus — Main squat and bench lift, light accessory
- Barbell Squats: 3 × 5, rest 150s
- Barbell Bench Press: 3 × 5, rest 150s
- Dumbbell Rows: 3 × 8-12, rest 90s
- Plank: 3 × 45 seconds, rest 1 min
Day 2 - Rest — Recovery
Rest day.
Day 3 - Deadlift & Overhead Press Focus — Main deadlift and overhead press, back accessory
4 exercises (Pro).
Day 4 - Rest — Recovery
Rest day.
Day 5 - Squat & Bench Light, Volume — Light squat, bench volume, and assistance
5 exercises (Pro).
Run day 1 with no account