In order to combat this, I have decided to provide a free powerlifting progression for intermediate/beginner athletes. If you are an advanced athlete, please do not waste your time on this progression and find a coach online (possibly me, or someone else) to train you individually.
Here is the basic progression (all percentages are in terms of 1RM for that lift):
| Week | Secondary Bench Press |
Primary Bench Press | Bench Press Variation | Primary Squat |
Squat Variation | Primary Deadlift | Deadlift Variation |
|---|---|---|---|---|---|---|---|
| Week 1 | 4 x 3 RIR @ 61% | 4 x 3 RIR @ 63% | 4 x 10 @ 2 RIR | 4 x 3 RIR @ 60% | 4 x 8 @ 2 RIR | 4 x 3 RIR @ 60% | 4 x 8 @ 2 RIR |
| Weeks 2 | 4 x 3 RIR @ 65% | 4 x 3 RIR @ 67% | 4 x 10 @ 2 RIR | 4 x 3 RIR @ 65% | 4 x 8 @ 2 RIR | 4 x 3 RIR @ 65% | 4 x 8 @ 2 RIR |
| Week 3 | 4 x 3 RIR @ 69% | 4 x 3 RIR @ 71% | 4 x 10 @ 2 RIR | 4 x 3 RIR @ 70% | 4 x 8 @ 2 RIR | 4 x 3 RIR @ 70% | 4 x 8 @ 2 RIR |
| Week 4 | 4 x 3 RIR @ 73% | 4 x 3 RIR @ 75% | 4 x 10 @ 2 RIR | 4 x 3 RIR @ 75% | 4 x 8 @ 2 RIR | 4 x 3 RIR @ 75% | 4 x 8 @ 2 RIR |
| Week 5 | Ramp to single @ 81% 3 x 2 RIR @ 71% |
Ramp to single @ 83% 3 x 2 RIR @ 73% |
4 x 8 @ 2 RIR | Ramp to single @ 83% 3 x 2 RIR @ 73% |
4 x 6 @ 2 RIR | Ramp to single @ 83% 3 x 2 RIR @ 73% |
4 x 6 @ 2 RIR |
| Week 6 | Ramp to single @ 84% 3 x 2 RIR @ 74% |
Ramp to single @ 86% 3 x 2 RIR @ 76% |
4 x 8 @ 2 RIR | Ramp to single @ 86% 3 x 2 RIR @ 76% |
4 x 6 @ 2 RIR | Ramp to single @ 86% 3 x 2 RIR @ 76% |
4 x 6 @ 2 RIR |
| Week 7 | Ramp to single @ 87% 3 x 2 RIR @ 77% |
Ramp to single @ 89% 3 x 2 RIR @ 79% |
4 x 8 @ 2 RIR | Ramp to single @ 89% 3 x 2 RIR @ 79% |
4 x 6 @ 2 RIR | Ramp to single @ 89% 3 x 2 RIR @ 79% |
4 x 6 @ 2 RIR |
| Week 8 | Ramp to single @ 90% 3 x 2 RIR @ 80% |
Ramp to single @ 92% 3 x 2 RIR @ 82% |
4 x 6 @ 2 RIR | Ramp to single @ 92% 3 x 2 RIR @ 82% |
4 x 4 @ 2 RIR | Ramp to single @ 92% 3 x 2 RIR @ 82% |
4 x 4 @ 2 RIR |
| Week 9 | Ramp to single @ 93% 3 x 2 RIR @ 83% |
Ramp to single @ 95% 3 x 2 RIR @ 85% |
4 x 6 @ 2 RIR | Ramp to single @ 95% 3 x 2 RIR @ 85% |
4 x 4 @ 2 RIR | Ramp to single @ 95% 3 x 2 RIR @ 85% |
4 x 4 @ 2 RIR |
| Week 10 | 3 x 3 @ 65% for active recovery | Max out | - | Max out | - | Max out | - |
|---|
Let me go through this.
We start each cycle at around 60% of our 1RM. We start the cycle with 4 weeks of 'hypertrophy'/high rep range work. Then the last 6 weeks are composed of strength work. Week 10 is a max out week. RIR means reps in reserve, and I use RIR instead of RPE when it comes to powerlifting programming where reps are more consistent and concrete. Weeks 1-4 use straight sets, whereas weeks 5-10 use top set and back downs.
The secondary bench press variation should be either a larsen press, a 3 count paused bench, or a spoto press. 3 count paused bench works for people who suck at pausing. Spoto press works for lifters who sink in their bench press, whereas larsen press is a great developmental tool that I think can work for everyone.
The secondary squat for most people would be either the front squat or the SSB squat, taken to full depth. Even if you are primarily a low bar squatter, doing deeper range of motion squats goes very far in building strength through relevant ranges of motion. The secondary deadlift should either be an RDL or a stiff legged deadlift if you are a conventional puller. I like using RDLs to teach people how to hip hinge correctly, but I often get all lifter to graduate to using SLDLs since the deadstop is more relevant to the conventional deadlift. If you are a sumo deadlift, I would either SLDL or conventional deadlift as my secondary variation.
Keep in mind that during weeks 8-10 inclusive, accessory work should slowly taper. Ideally, you should not be doing too much accessory volume on week 9. Week 10 should have very little accessories, or no accessories at all. Week 10 is the peak week as well. When you maxout on this week, make sure you secure the PR! What this means is that your first PR should be just slightly above your old PR. For example, if I lift in a gym that has 1.25kg plates, my first PR attempt should be 2.5kgs above my last pr attempt. When I hit this lift, I can then add more weight to try get even heavier PRs.
If you like this program and enjoy these posts, please consider buying me a coffee!
~ Prem
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