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Ultimate 12-Week Powerlifting Program For Massive Strength

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The goal of a powerlifter is simple — lift the biggest weight possible using the three main strength-based movements. Collectively, these are known as the big three. They are the squat, the bench, and the deadlift. 

Each of these movements requires a large degree of muscular strength and coordination. Because of this, a well-organized training program is needed. 

In this, the main training determinants need to be considered. These are training volume, training intensity, and recovery periods. Volume refers to the amount of work performed and intensity refers to the difficulty of the exercises. 

With so much to decide on, organizing a good powerlifting program is often hard without a little outside help. Whether you want to perform a 3-day workout split or something bigger, our powerlifting program can help you out. 

In the article below, we discuss the best powerlifting program. We discuss some of the scientific principles behind it and finish with some expert programming tips.

12-Week Best Powerlifting Program

This 12-week powerlifting program is designed to improve performance in your big three lifts. It uses the 5/3/1 lifting principle for the main lifts over three sessions. Alongside this, each day offers some lighter accessory work with a core movement at the end.

This is the program overview:

  • Day 1 — Squat Day.
  • Day 2 — Deadlift Day. 
  • Day 3 — Bench Day. 

The 5/3/1 training method provides a great way to periodize your training to ensure progressive overload. Focus on the correct technique, ensure sufficient rest, and use a proper warm-up. Remember that good dietary intake also plays a leading role

Best Powerlifting Program To Build Strength

The number one goal when powerlifting is to improve performance on the big three lifts. Therefore, this needs to be the main training focus of any powerlifting program. 

In our program, we’ve split the week up into three dedicated lifting days. Each focuses on one of the big three movements followed by accessory work and some core training. 

This program can also be performed with a fourth overhead workout session to improve overhead power. It can also be used as part of a 5-day workout split if you want to include more accessory work. 

The three main competition lifts will use a form of daily undulating periodization known as the 5/3/1 method. With this, the idea is to change the repetitions and weight daily. This is a brief overview of how it works:

  • In week one, you perform sets of five repetitions using 65%–85% of your one repetition maximum.
  • In week two, you do sets of three repetitions using a higher intensity of 70%–90% of your one repetition maximum. 
  • In week three, you perform pyramid sets using the 5/3/1 repetition scheme. Increase the intensity to 75%–95% of your one repetition maximum.
  • Week four is a de-load week. Lower the intensity to 40%–60% of your one repetition maximum and perform sets of 5 repetitions. 

The basic idea is to build the exercise intensity for three weeks before switching to a de-load week. This is a period of training that drops the training intensity and focuses on recovery.

Each day will use the same exercise order, with the big three lifts at the start. Following this, you’ll perform three exercise variations that are designed to strengthen the main functional muscle groups. With the core being a huge component of performance, we’ve included a core exercise at the end of each session.

Day 1: Squat Day

Day one is a squat day. This prioritizes the barbell squat as the main movement pattern, using the 5/3/1 periodization method. The primary muscle groups worked include the quadriceps, glutes, hamstrings, and core muscles. 

The functional benefits of squats are well-known. As one of the big three, it’s our main session focus. 

Following this, the barbell Romanian deadlift variation emphasizes glute and hamstring activation. 

The leg extensions and lying leg curls offer two fixed-path machine exercises that isolate the leg muscles. These are a good way to increase training volume and provide targeted intensity work. 

At the end, the ab wheel rollout provides a challenging core exercise to finish the session.

Exercise

Sets x Reps

Rest (between sets)
Barbell Squat5/3/1 rep scheme2–3 minutes
Barbell Romanian Deadlift3–5 x 4–6 reps @ 80–100% 1RM2–3 minutes
Leg Extension3–4 x 8–12 reps @ 60–80% 1RM60–90 seconds
Lying Leg Curl3–4 x 8–12 reps @ 60–80% 1RM60–90 seconds
Ab Wheel Rollout3–5 x 12–20 reps60–90 seconds
Powerlifting Squat Day

Day 2: Deadlift Day

Day two is a dedicated deadlift day. The barbell deadlift is the main powerlifting movement pattern, again using the 5/3/1 periodization method. This helps to achieve some of the deadlift benefits listed here. 

This focuses on the glutes and hamstrings as the primary movers. The quads, calves, core, and back muscles perform secondary roles. 

The next two movements are fixed-path back exercises. They work the muscles involved in the deadlift to improve their strength and function. This includes the latissimus dorsi and the trapezius muscles. 

Near the end of the session, the barbell bicep curls offer targeted bicep brachii work. These perform secondary roles in many pulling movements, including the deadlift. They also help to improve grip strength which is a key component of performance.

To end the session, the crunch exercise provides targeted core work.

Exercise

Sets x Reps

Rest (between sets)
Barbell Deadlift5/3/1 rep scheme2–3 minutes
Seated Cable Row3–4 x 8–12 reps @ 60–80% 1RM60–90 seconds
Lat Pulldown3–4 x 8–12 reps @ 60–80% 1RM60–90 seconds
Barbell Bicep Curl3–4 x 8–12 reps @ 60–80% 1RM60–90 seconds
Crunch3–5 x 12–20 reps60–90 seconds
Powerlifting Deadlift Day

Day 3: Bench Press

Day three is a push day that focuses on the barbell bench press movement. The session starts by using the 5/3/1 undulating periodization programming method. 

Bench press benefits include increased pressing power, improved functional strength, and better sports performance. 

The three heads of the pectoralis major work as the primary movers. The serratus anterior, anterior deltoid, and triceps brachii muscles perform important secondary roles. 

The barbell military press is a compound shoulder-focused exercise that works the anterior and lateral deltoids. This is regarded by many as part of the big three. 

Following this, the cable overhead tricep extension provides targeted tricep isolation work. The triceps play a key role in the lockout phase of the bench press. 

The dumbbell lateral raise is a lateral deltoid isolation exercise. The lateral deltoids play a supporting role in the barbell bench press, assisting in shoulder flexion. 

To end the session, we’ve included leg raises for some added core work.

Exercise

Sets x Reps

Rest (between sets)
Barbell Bench Press5/3/1 rep scheme2–3 minutes
Barbell Military Press3–5 x 4–6 reps @ 80–100% 1RM2–3 minutes
Cable Overhead Tricep Extension3–4 x 8–12 reps @ 60–80% 1RM60–90 seconds
Dumbbell Lateral Raise3–4 x 8–12 reps @ 60–80% 1RM60–90 seconds
Leg Raise3–5 x 12–20 reps60–90 seconds
Powerlifting Bench Press Day

What To Know About This Powerlifting Program

Learning the theory behind the movements you’re performing gives you the why behind your training program. Let’s take a look at powerlifting and the 5/3/1 program in more detail.

Powerlifting 101

man doing squat, one of three primary powerlifting exercises
Powerlifitng invovles around the three big lifts: squats, bench press and deadlifts. Photo: itztoytube/Freepik

In powerlifting, your main and only goal is to lift the most weight possible using the three big lifts. These are widely regarded as a test of strength, coordination, skill, and technique. 

The big three lifts that form the backbone of any powerlifting program are the:

  • Barbell Squat.
  • Barbell Deadlift.
  • Barbell Bench Press. 

When competing, you have three attempts to lift the heaviest weight possible for each of these main exercises. Judges add the totals of each lift together to give you a final score. The highest total is the winner. 

The first lift will usually be a normal opener. This is a weight that you’re confident of lifting with no issue. The second lift should be performed closer to your maximum lift as you increase the intensity. On the third lift, you should typically go for something at or over your personal record. 

The rules of each exercise change depending on the powerlifting federation you’re competing for. Alongside this, some competitions may only do two of the big three. 

What Is 5/3/1 Rep Scheme?

The 5/3/1 rep scheme is a form of daily undulating periodization designed to build strength in the main powerlifting exercises. This involves the planned manipulation of training variables over a daily period rather than using blocks. 

The benefits of this are that you can train each part of the powerlifting repetition range while better managing fatigue. In theory, this should allow for better strength gains.

Here’s how you’ll perform each of the three main strength lifts using the 5/3/1 methods. These are based on your one repetition maximum which is something we explain below.

Week 1

Week 2

Week 3

Deload Week

Set 15 reps x 65% 1RM3 reps x 70% 1RM5 reps x 75% 1RM1 rep x 95% 1RM
Set 25 reps x 75% 1RM3 reps x 80% 1RM3 reps x 85% 1RM5 reps x 50% 1RM
Set 35 reps x 85% 1RM3 reps x 90% 1RM1 rep x 95% 1RM5 reps x 60% 1RM
5/3/1 Rep Scheme Example

In the table above, you increase the intensity throughout each set whilst keeping the reps the same. Each week builds on the last with a slightly higher starting intensity. After performing a near-maximal lift on week 3, you’ll perform a de-load week and then start again. 

The other compound lifts in the squat and the deadlift day’s work on 80%–100% of your one repetition maximum. The isolation accessory exercises use more volume so are programmed at 60%–80% of your one repetition maximum.

Tips To Progressive Overload

Progressive overload is a type of resistance training principle that’s widely used in strength training. It involves gradually increasing the exercise intensity, volume, or frequency to promote adaptive responses in the body. These include increases in muscular strength and size.

The 5/3/1 rep scheme is a periodization technique that uses progressive overload. This is explained in detail above.

In the compound strength movements, focus on lifting intensity. Keep the reps and sets the same while increasing the load lifted. 

For the isolation movements that focus on volume, move up the repetition ranges until you get to the higher end. Once this happens, increase the training load slightly and start at the bottom of the range again. 

When progressively overloading your training, the key is to focus on the correct exercise technique. This ensures targeted muscle focus and reduces the chances of injury.

How To Know Your One Repetition Maximum For Each Lift

Your one repetition maximum refers to the maximum amount of weight you can lift with good form for one repetition. This can be abbreviated to 1RM for the sake of the programming tables. 

This is the main measure we’ve used to determine training intensity in the powerlifting program above. You can determine this via two main methods. 

The Physical Method

This method requires a suitable gym space and different weights for each main lift. Here’s how to do it:

  1. Warm up with a pulse raiser (like jogging or cycling) and some dynamic stretches. Specific muscle activation work can also be performed.
  2. Perform 2 sets of 8–10 repetitions using the bar weight.
  3. Perform another set of 10 repetitions using 50% of your estimated 1RM.
  4. Add 50% more to your current weight to make it 75% of your 1RM. Perform 1 set of 5 repetitions.
  5. Add 20% to make 90% of your estimated 1RM. Perform 2 repetitions.
  6. Add 5% to make 95% of your estimated 1RM. Perform 1 repetition.
  7. Continue adding weight and performing 1 repetition. The highest amount you can do is your 1RM.

The Calculation Method  

This method requires less physical effort, instead choosing to use a calculation to estimate your 1RM. You need to work out your five-repetition maximum first. This can be done using a similar method but stopping at step 3. 

It provides a quick estimation that can be used if you don’t have time to do the physical method. However, it will be less accurate which may decrease workout effectiveness. 

Use the following calculation:

(5RM weight x 1.09703) + 14.2546.

Expert Training Tips

Use our expert training tips to help you progress your big three lifts. These should be implemented throughout each session to improve exercise efficiency and reduce injury risk

Don’t Ego Lift

Physical adaptations happen over a longer term period. They occur due to the result of accumulated hard work. Look at training as a commitment rather than a race. 

While lifting more might seem beneficial, the programming numbers are designed for a reason. Short term it looks great. However, long term it can be detrimental to progress. 

Focus on your own lifting numbers and try not to get distracted by those around you. Trust in the programming and allow time for the adaptations to take place.  

Sufficient Rest Is A Must

strong man rest
Rest and recovery is paramount when it comes to powerlifting. Photo: ibrakovic/Freepik

Taking sufficient rest is a vital and often overlooked training determinant. As mentioned above, more isn’t necessarily better. 

Taking time off gives your body and mind sufficient time to rest, recharge, and recover. At a muscular level, your muscle fibers break down and build back bigger to adapt to the exercise stimulus. Your energy stores are replenished so they can be used during exercise.

Taking insufficient rest means that these processes cannot take place. This may impact performance and lead to injury risk if not correctly managed. 

Ensure sufficient rest between working sets and the same exercise sessions. Generally speaking, a minimum period of 48 hours is required when working the same muscle groups. 

The program above is designed using three main sessions, As mentioned, a fourth can be added in if needed. The focus on the different main movement patterns allows for sufficient rest between muscle groups.

Focus On The Correct Technique 

Proper exercise form is vital for two main reasons: it helps ensure targeted muscle focus and reduces the injury risk. The prevalence of injury when powerlifting is estimated to be between 1–4.4 injuries per 1000 hours.

The movement patterns used are designed to work the primary movers listed. Over the week, the workouts are designed for well-rounded strength development. 

Poor technique may shift the focus onto other muscle groups. Over time, this may lead to imbalances and possible injury. This is especially important at a higher lifting intensity when the body is under increased stress. 

Implement Periodization

The planned manipulation of training variables is needed for beneficial adaptations to take place. This is especially vital at an intermediate stage of lifting when the novice gains slow down. Even a commonly known training method like the Arnold split uses a method of periodization.

Even if you don’t use the 5/3/1 technique, ensure that you use a method of periodization for your strength and power training. Enlist the help of a qualified personal trainer if you’re unsure what to do. 

Use A Proper Warm-Up Routine

A warm-up is a vital part of any resistance training session. It’s the small period before the main exercise movements that prepare the body for lifting.

Performing a warm-up increases body temperature, reduces joint stiffness, and improves blood flow. Each of these helps with lifting performance.

In each warm-up, start with a small bout of aerobic exercise. Following this, use movement-specific dynamic stretches. Here’s an example of a suitable warm-up for the squat day above:

Exercise

Duration
Static Bike Cycling5 minutes
Side To Side Leg Swings30 seconds for each leg
Hip Circles30 seconds
Back To Front Leg Swings30 seconds for each leg
Walking Lunges10 seconds each leg
Side To Side Lunges10 seconds each leg
Warm-Up Exercises

The routine above starts with a short pulse raiser. Following this, a serious of dynamic stretches are performed that use the same muscle groups as the squat. This can be changed according to your preferences.

A Good Diet Goes A Long Way

strong man diet
Nutrition is crucial to help build muscles. Photo: thomsond/Freepik

The food and drink you consume play vital roles in performance, including powerlifting. The nutrients you put into your body determine the efficiency of body processes such as energy production and muscle growth. 

Protein provides the building blocks for new muscle tissue. This happens when a suitable resistance training stimulus is present.

Carbohydrates provide energy for exercise and cognitive function. Powerlifters tend to use different carbohydrate loading schemes around competition days.

Fats help with hormone production and cell function. Despite being demonized, they’re needed for healthy functioning. 

When put together, each should be consumed as part of a balanced diet. The quantity of each will depend on the type and amount of training you perform. Ensure you fuel according to the demands of your exercise session.

Conclusion

In our powerlifting program above, we’ve combined the fundamental training principles to improve performance on your big three lifts. Each day is dedicated to a main movement pattern, with complimentary accessory exercises that work on different elements. 

When correctly applied, the 5/3/1 periodization method is a great way to improve performance and reduce fatigue. Use it for the main lifts and program the other movements as stated in our guide.  

Frequently Asked Questions

What is the 5/3/1 method of powerlifting?

The 5/3/1 method is a type of programming that uses daily undulating periodization. This means that training variables are manipulated on a daily basis rather than in blocks.

How can I avoid injury when powerlifting?

To limit the risk of injury, follow the correct technique cues and lifting tips. This helps to ensure efficient movement patterns. Alongside this, ensure a sufficient rest period between sessions.

Should I incorporate cardio into my powerlifting routine?

Cardio can be performed at the end of each powerlifting session if it’s part of your program. It may also be done on your rest days depending on the intensity.

How long should a powerlifting program last?

A powerlifting program should last for at least 12 weeks or 3 months. This is enough time for the beneficial adaptations to take place. Some powerlifting programs can run for much longer than this.

How do I know if I’m making progress?

Generally speaking, you should notice that the same weight is easier to perform compared to the previous week. You may feel that you have more repetitions in reserve or feel less fatigued than before.

Can beginners start a powerlifting program?

Beginners can start a powerlifting program if they want but it’s not optimal. At this stage of lifting, periodized training isn’t needed to see progress. Beginners should spend time developing the basics using normal repetition ranges

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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About the Author

Chris is a seasoned health and wellness writer with a passion for empowering individuals to achieve optimal health and well-being through making meaningful lifestyle changes. He aims to use his background in fitness training and nutrition to deliver evidence-based, informative content to educate and inspire others. Alongside health and wellness.. See more

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