Here is a list of all the powerlifting programs currently available in our app StrengthLog.
These programs are all primarily aimed at increasing your strength. But, since muscle mass is a key factor for long-term strength gains, they will also add muscle mass to your prime movers.
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Which Program Should You Choose?
How do you know if you are a beginner, intermediate, or advanced lifter?
While there are many ways to classify training level, I like these definitions from Practical Programming:
- Beginner: Gets significantly stronger from workout to workout.
- Intermediate: Gets significantly stronger from week to week, or bi-weekly.
- Advanced: Gets significantly stronger from month to month, or longer.
By “significantly stronger” I mean that you can add 2.5 kg (or 5 lb) and do the same number of reps or use the same weight but do more reps.
- Beginner Powerlifting Program. 3x/week. A simple but effective training program for the beginner who wants to get started with powerlifting, or for the intermediate lifter coming back after a lay-off.
Intermediate & Advanced
- Intermediate Powerlifting Program. 3x/week. This is a great next step after you’ve followed the beginner program for a few months. Instead of increasing the weights every workout like in the beginner program, the weights increase weekly, with light and medium workouts in between the heavy workouts.
- Advanced Powerlifting Program. 3x/week. A training program for the advanced powerlifter who no longer gets stronger from week to week, and needs a high training volume to progress. Nine weeks long, and ends in a short peaking phase and max attempts.
- Powerlifting Polka. 3, 4, or 6x/week. One of our most popular and effective powerlifting programs. It is six weeks long and comes in three versions: 3, 4, and 6 days per week. Powerlifting Polka is a mash-up of our most popular programs for the three big lifts: Squat Samba, Bench Press Boogie, and Deadlift Disco.
- Powerlifting Pronto. 5x/week. A minimalized version of Powerlifting Polka, this program consists of five short workouts per week, each featuring one of the powerlifts: 2x squat, 2x bench press, and 1x deadlift. No accessory exercises, and medium/low training volume. This program was written for busy powerlifters who want to squeeze workouts in during the workday, for instance during lunch breaks.
- Powerlifting ABC. 3 or 4x/week. Powerlifting ABC is an 11-week long powerlifting program, divided into four weeks of preparatory training, four weeks of specialization, and three weeks of peaking – which culminates in a competition (or max attempts).
- Powerlifting DUP. 3x/week. A daily undulating periodization (DUP) program aimed at strength for the intermediate powerlifter. Choose between the one-lift variant or the one with all three powerlifts.
Intermediate & Advanced
- Russian Squat Routine. 3x/week. A hard but effective training program aimed at increasing your strength in the squat (or any other lift you choose to use it for) in six weeks. Enter your 1RM into the calculator, and we’ll generate the program for you.
Bench Press Programs
- Beginner Bench Press Program. 2x/week. A super simple yet effective beginner bench press program that will give you quick gains and a great start to your bench press career.
- Intermediate Bench Press Program. 2 or 3x/week. A bench press program for the intermediate lifter who has left the beginner phase behind, but is not yet ready for advanced bench press training.
- Bench Press Boogie. 2 or 3x/week. One of our most popular training programs, having helped thousands of lifters get stronger in the bench press. This is a six-week long bench press program intended to increase your bench press 1RM and build your upper body muscles. The two and three-day versions are suitable for the intermediate lifter.
- Advanced Bench Press Program. 3x/week. A bench press program for the advanced lifter, who needs to do a lot of training in order to progress. Nine weeks long, and ends in a short peaking phase and a max attempt.
- Bench Press Boogie. 4 or 5x/week. One of our most popular training programs, having helped thousands of lifters get stronger in the bench press. This is a six-week long bench press program intended to increase your bench press 1RM and build your upper body muscles. The four and five-day versions are suitable for the advanced lifter who is already accustomed to a very high bench press training volume.
Intermediate & Advanced
- Deadlift Disco. 2x/week. Our deadlift program for powerlifting. Increase your deadlift 1RM and build bigger back muscles. Six weeks long, but possible to cycle through several times.
- Deadlift Builder. 2x/week. To pull big weights, you need big muscles. This program aims to increase your strength potential by increasing the mass of your deadlift muscles. Six weeks long.
- Lifting Fast and Slow. 2x/week. In this training program, you will be switching between contrasts: one session will have you lifting heavy and slow, and the other will have you lifting light and fast. The goal? Getting stronger, of course!
Try Premium For 14 Days Free
Want to give our powerlifting programs a go?
They’re available exclusively in our workout app StrengthLog.
While some of our programs require a premium subscription, StrengthLog itself is entirely free. You can download it and use it as a workout tracker and general strength training app – and all basic functionality is free forever.
It even has a bunch of free programs and workouts. However, our more advanced programs are for premium users only.
Want to give premium a shot? We offer all new users a free 14-day trial of premium, which you can activate in the app.
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