What Is Powerlifting?

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Not two gym goers are ever built the same. Goals, progress and results are unique to the individual. While bodybuilders aim to be ripped and aesthetic – powerlifters care about one thing and one thing only: the weight on the bar.The sport has encouraged a slight shift in the world of fitness and even women are swaying more towards weight lifting than cardio.

The sport is separated into weight classes and invitesparticipants to compete in ‘meets’ where they are tested on their best 1 rep max for three lifts: the bench press, the squat and the deadlift.There are two ‘styles’ of powerlifting – raw and equipped. Users who choose equipped don bench shirts and squat suits, among other specialist items, to help them move the most weight they possibly can. Raw (classic in the UK) only permits knee sleeves, a belt, wrist wraps, chalk and singlets – no other helpful equipment is allowed.

Whatever your reasons for choosing the weightlifting technique, whether your aim is to compete in the sport or just want to train for strength, a powerlifting style training plan is the perfect way to boost your strength (and, if you eat enough during the plan, your size). Don’t forget that your diet will play a role in this too – make sure you still stick to your three main macronutrients: protein, carbohydrates and essential fats. You might also want to consider adding additional supplements into your diet, such as protein shakes, to help support your workout performance.

The benefits
Powerlifting uses compound lift because they place the most amount of stress on the central nervous system, releasing more hormones, whilst engaging the most amount of muscle groups in a single lift. Most training plans use these compound lifts, but also incorporate isolation lifts too. The difference with a powerlifting training plan is it focuses around the three main compound lifts. This is because they are designed to help you push up your one rep maximum and lift the heaviest you ever have so you can dominate a competition or just be the strongest you’ve ever been.

Not only will you grow stronger, you’ll also build mental fortitude as you tackle personal bests.

Because the sport only focuses on compound lifts, the only negative is the loss of isolation lifts from your training. Isolation lifts focus on a specific area to develop. However, if getting stronger than you’ve ever been appeals to you, keep reading to get your hands on our powerlifting training plan.

Powerlifting training
You’ll need to test your maximum one rep max (1RM) prior to starting this plan. You’ll need to find this out for the bench press, squat and deadlift. This helps tailor the programme to you individually. Whilst training, you must remember to have adequate rest periods so that your muscles can recover between workouts.

Weeks 1-3 (Initial Volume Phase)

During this phase, you should aim to add to your workout each week. Push your percentage up by 2.5% each week. For example, if your bench press max is 100kg and in week 1 you are doing 5×5 at 75kg, in week two aim for 77.5kg.

Day A – Bench

• Main Lift: 5 x 5 Bench Press at 75% of your 1RM. Ensure the bench bar touches your chest before pressing.
• Accessory Lift: 3 x 6 Incline Dumbbell Bench Press. Pick a weight that feels heavy but comfortable.
• 3 x 8-10 Pull Ups.

Day B – Squats

• Main Lift: 5 x 5 Low Bar Squats at 75% of your 1RM. Make sure you hit ‘depth’ – which in powerlifting is the crease of your hip going lower than your knee.
• Accessory Lift: 3 x 8 Front Squats at 60% of your 1RM.

Day C – Deadlift

• Main Lift: 5 x 5 Deadlift at 75% of your 1RM.
• 3 x 5 Pause Squats at 75% of your 1RM.

Day D – Accessory Lifts

• 3 x 8 Weighted Pull Ups.
• 3 x 8 Military Press at 60% of your bench max.
• 3 x 8 Bent Over Rows. Choose a weight around 90% of your bodyweight.

Weeks 3-5 (Heavy Phase)

You’ll now start lifting heavier for less reps. Allow your body time to get used to this by eating plenty of protein and getting rest between workouts.

Day A – Bench

• Bench Press
• Set 1: 5 x 85% 1RM
• Set 2: 4 x 87.5% 1RM
• Set 3: 3 x 90% 1RM
• 3 x 10 Weighted Pull Ups.
• 3 x 10 Bent Over Rows.

Day B – Squats

• Low Bar Squat
• Set 1: 5 x 85% 1RM
• Set 2: 4 x 87.5% 1RM
• Set 3: 3 x 90% 1RM
• Accessory Lift: 3 x 5 Front Squats at 80% of your 1RM.

Day C – Deadlift

• Deadlift
• Set 1: 5 x 85% 1RM
• Set 2: 4 x 87.5% 1RM
• Set 3: 3 x 90% 1RM
• Set 4: 1 x 95% 1RM
• 3 x 8 Pull Ups.

Day D – Specialist Lifts

• Pause Squats
• Set 1: 5 x 80% of 1RM
• Set 2: 3 x 85% of 1RM
• Set 3: 3 x 85% of 1RM
• Pause Bench (pause at the bottom of the movement for 2 seconds before pressing)
• Set 1: 5 x 75% of 1RM
• Set 2: 3 x 80% of 1RM
• Set 3: 3 x 80% of 1RM

Week 6 (Testing Week)

Day A – Bench

• Bench Press
• Warm Up
• Set 1: 2 x 80% 1RM
• Set 2: 2 x 85% 1RM
• Set 3: 1 x 95% 1RM
• Set 4: 1 x 105% of 1RM
• Set 5: If successful with set 4 – 1 x 110% 1RM. If failure, 2 x 95% 1RM.

3 x 5 85% Incline Bench Press.

Day B – Squats

• Low Bar Squat
• Warm Up
• Set 1: 2 x 80% 1RM
• Set 2: 2 x 85% 1RM
• Set 3: 1 x 95% 1RM
• Set 4: 1 x 105% of 1RM
• Set 5: If successful with set 4 – 1 x 110% 1RM. If failure, 2 x 95% 1RM.
• Accessory Lift: 3 x 3 Front Squats at 90% of your 1RM.

Day C – Deadlift

• Deadlift
• Warm Up
• Set 1: 2 x 85% 1RM
• Set 2: 2 x 90% 1RM
• Set 3: 1 x 95% 1RM
• Set 4: 1 x 105% of 1RM
• Set 5: If successful with set 4 – 1 x 110% 1RM. If failure, 2 x 95% 1RM.
• 3 x 5 Weighted Pull Ups – Aim for maximum weight.

Final thoughts
The aim of following this plan is so that you can break your 1RM. The plan will help you increase your strength at reps. Don’t worry if you can’t muster the big lift that week.

Once you’ve beaten your 1 rep numbers for each lift, start the plan again with that new 1RM. You can do this repeatedly in order to build strength, or look up other powerlifting training plans that stretch over longer periods.

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