Squat. Bench. Deadlift.
Free powerlifting programs built on percent of your max, from first meet to peak.
Powerlifting programs
Powerlifting programs
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See your whole week
Every squat, bench and deadlift session sits on one screen, with sets, percent and rest.
Open this programDAY 1 - MON - Heavy Squat
- Back Squat5×6 · 70%
- Bench Press4×8 · 65%
- Leg Press3×12 · RPE 7
- Seated Cable Row4×12 · RPE 7
- Ab Wheel Rollout3×8 · RPE 7
DAY 2 - TUE - Heavy Deadlift
- Deadlift4×5 · 70%
- Overhead Press4×8 · RPE 7
- Weighted Pull-Up4×8 · RPE 7
- Good Morning3×10 · RPE 7
- Hanging Leg Raise3×10 · RPE 7
DAY 4 - THU - Heavy Bench
- Bench Press5×6 · 72.5%
- Pin Squat3×5 · RPE 7
- Pendlay Row4×8 · RPE 7
- Cable Triceps Pushdown3×15 · RPE 7.5
- Face Pull3×15 · RPE 7
DAY 5 - SAT - Volume Bench and Pull
- Paused Bench Press4×6 · RPE 7
- Paused Deadlift3×5 · RPE 7
- Front Squat3×8 · RPE 7
- Chest-Supported Dumbbell Row3×12 · RPE 7
- Dumbbell Lateral Raise3×15 · RPE 7.5
Meet-day attempts
Opener, second and third, planned before the platform.
Percent of your max
Enter your maxes once. Every weight fills in.
Coach gets one link
Send the whole block in one link.
What the research says
A newer analysis of 67 studies with 2,058 participants by Pelland and colleagues points in the same direction. Source
In interviews with 11 elite New Zealand raw powerlifters, Pritchard and colleagues found that volume was cut by 58.9% during the taper while intensity was kept or only slightly reduced. Source
An analysis of 10,672 raw competition entries in Powerlifting Australia by Howells and colleagues found that lifters opened their squat at an average of 92% of their best lift on the day. Source
Guides
All guides4 min read
How Often to Squat, Bench and Deadlift Each Week
Set your powerlifting training frequency. See what the research says on 2 to 6 sessions a week, and get sample weeks for squat, bench press and deadlift.
4 min read
How to Peak for a Powerlifting Meet: Taper Plan
Plan the last 6 weeks before a powerlifting meet. Cut volume, keep intensity, time your last heavy squat, bench and deadlift, and arrive fresh and strong.
5 min read
Powerlifting Attempt Selection: Openers to Thirds
Pick powerlifting meet attempts with data. Set an opener near 91% of your goal, jump about 5% then 3%, and follow the IPF rules on changes and increments.
"Thus, from a practical standpoint, greater training frequencies can be used for additional RT volume, which is then likely to result in greater muscular strength gains."
Grgic J, Schoenfeld BJ, Davies TB, Lazinica B, Krieger JW, Pedisic Z. Effect of Resistance Training Frequency on Gains in Muscular Strength. Sports Med, 2018. PubMed