Powerlifting is a sport in which athletes compete to lift the greatest amount of weight within an athlete's weight category in three competitive lifts (Squat, Bench Press, and Deadlift - see Sumo vs Conventional stance). Each competitor receives three attempts in each lift. The combined total of the highest successful attempt for each lift determines the athlete's placing within their respective bodyweight category.
Beginners can progress no matter what they do, even with a less than ideal program. They seem to get bigger and stronger simply by walking into the weight room and touching the weights. As a result, newcomers often feel over confident in their achievements and continue to do "what works for them" even after their progress slows to an abrupt halt. You can only workout without a clear plan for so long until progress discontinues. At some point, the only type of training that will work is a well thought-out program with subtle variations and planned progressions.
Here is a list of training programs designed by athletes, coaches, and fitness experts from a variety of disciplines who want to help you get strong(er)! *
If you are looking for individualized, custom training written for you and your goals, please click here.
Basic Barbell Strength & Conditioning - Andrew Kingsley @strongfamilyproject
Starting Strength - Mark Rippetoe
Garage Gym Physique - Joe Gray @Gray_Matter_Lifting
StrongLifts 5x5 - Mehdi
Sheiko Novice Routine - Boris Sheiko
The Big 3 for beginners - Mat Woods @redbeard49
General Strength Program for Those with Minimal Time - Caleb Cole @coachcalebcole
Ultimate Minimalist Training - T-Nation
Dynamic Effort Method - Mat Woods @redbeard49
Max Effort Method - Mat Woods @redbeard49
Deload for Conditioning and GPP - Mat Woods @redbeard49
Bench Press (14 week block) - Muscle & Mirth / GGPL
5 Set Bench Program - GGPL
5 Set Squat Program - GGPL
Deadlift (12 week block + peak week) - Muscle & Mirth / GGPL
Simple Deadlift Program - T-Nation
Hypertrophy (14 week off season) - Muscle & Mirth / GGPL
Powerbuilding (12 weeks) - Muscle & Mirth / GGPL
Texas Method - Mark Rippetoe
5/3/1 - Jim Wendler
The Paradigm Shift (12 Weeks) - Joe Gray @Gray_Matter_Lifting
Hybrid Powerlifting Program - Brandon Musselman @brandonmusseltrainer1
Korte 3 x 3 Program - Stephan Korte
Westside Barbell Program - Louie Simmons
The Cube Method - Brandon Lilly
Juggernaut Method - Chad Wesley Smith
Smolov Squat Routine
Bench More - T-Nation
Peaking for Powerlifting - Dr. Mike Israetel
Peaking 101 - Greg Nuckols
Meet Prep (12 weeks) - Muscle & Mirth / GGPL
Verhoshansky Soviet Peaking Routine - John Abdo
More Free Resources
LIFT VAULT - Free Strength Programs, Reviews, Lifter Forum
Sample Progression (3 day training program)
Variable Reps for Powerlifting (sample exercises)
Bench Right for your Body Type - T-Nation
Overview of 5th Set for Powerlifting - Marilia Coutinho
Bodyweight Training - Josh Bryant @jailhousestrong
- Adherence (set up for success)
- Cognitive Dissonance
- Body Image
- Exercise Psychology
MoreFree Training programs/Meet prep/Attempt selection
* Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
Muscle & Mirth / Garage Gym Powerlifting is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Muscle & Mirth / Garage Gym Powerlifting and its affiliates from any and all claims or causes of action, known or unknown.