Powerlifting programs
Thirteen training styles, from your first linear progression to meet prep.
Heaviest set each week, % of your starting max100%Deload, taper or test week
Beginner programs
Intermediate programs
Texas Method
Three days cover volume, recovery, and intensity. A step up after linear progression.
12 or 16 weeks3 days a week
5/3/1 Wave Loading
Four-week waves of 5, 3, and 1 reps, plus a max-rep set. Built for steady progress.
8, 12 or 16 weeks3 or 4 days a week
Daily Undulating (DUP)
Rotate heavy, moderate, and high-volume sessions across the week.
12 or 16 weeks3, 4 or 5 days a week
nSuns 5/3/1
5/3/1-style top sets plus high volume. Each main lift has eight work sets.
8 or 12 weeks4 or 5 days a week
Powerbuilding
Build your squat, bench, and deadlift while adding muscle with accessory work.
8, 12 or 16 weeks4 or 5 days a week
Cube Method
Rotate heavy, speed, and higher-rep work for each lift across a three-week cycle.
10 weeks4 days a week
Candito 6-Week Strength
A six-week peak that reduces training days as intensity increases.
6 weeks5, 5, 4, 4, 3, 3 sessions
The Bridge
A next step after a beginner program that uses RPE to adjust your loads.
8 weeks3 days a week
Advanced programs
Block Periodization
Progress through volume, strength, peak, and taper phases for a meet.
8, 12 or 16 weeks3, 4 or 5 days a week
High Frequency Training
Train each competition lift 2–4 times per week to build technique and work capacity.
16 weeks3, 4 or 5 days a week
Conjugate Method
Rotate max-effort and speed-focused sessions with regular exercise variations.
12 or 16 weeks4 days a week
Competition programs
Start your next block.
Build a program from your maxes, log your sessions and ask the coach.