Powerlifting Foundations
Squat, Bench, Deadlift
Build a solid foundation in the three powerlifts: squat, bench press, and deadlift. Progressive overload with proper periodization for maximum strength gains.
Program Overview
Frequency
4 days/week
Session
60–75 min
Duration
8 weeks
Rest Days
3 rest days
Equipment
Full gym (barbell, rack, bench)
Difficulty
Beginner to Intermediate
Training Phases
Technique
Weeks 1–3
Perfect form on all three lifts. Moderate weight (65–75% 1RM). 4×6–8.
Volume
Weeks 4–6
Increase volume. 5×5 on main lifts. Add accessory work.
Intensity
Weeks 7–8
Peak strength. Work up to heavy singles/doubles. Test 1RM.
Sample Week
4 training daysWarm-Up
5 min bike + bodyweight squats + empty bar squats
Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Back Squat Week 1: 70% 1RM. Add 2.5kg/week. | 4 | 6 | 180s |
Pause Squat (3s pause) 65% 1RM. Build strength out of the hole. | 3 | 4 | 120s |
Leg Press | 3 | 10 | 90s |
Leg Curl | 3 | 12 | 60s |
Ab Wheel Rollout | 3 | 10 | 45s |
Cool-Down
Stretch — 5 min
Progression Guide
Weeks 1–3: Start at 70% 1RM. Add 2.5kg/week on squat and deadlift, 1–2.5kg on bench.
Weeks 4–6: Move to 5×5. Continue linear progression.
Weeks 7–8: Work up to heavy singles. Test your 1RM on the final week.
Powerlifting rule: Rest fully between sets. This is strength training, not cardio.
Nutrition Tip
Eat at maintenance or slight surplus. Protein at 2.0g/kg. Carbs are essential for heavy lifting. Don't cut while trying to get stronger.
Explore Full Nutrition Guide
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