Powerlifting Programs: Training Programs for Powerlifting

Here is a list of all the powerlifting programs currently available in our app StrengthLog.

Powerlifting Programs

  • Intermediate Bench Press Program. 2–3x/week. A bench press program for the intermediate lifter, who is not yet ready for advanced bench press training.
  • Advanced Bench Press Program. 3 x/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. 2–5x/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. Available from two up to five workouts per week, depending on your training level.
  • 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.
  • Powerlifting ABC. 3–4x/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.
  • Powerlifting Polka. 3–6x/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.

Try Premium For 30 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.

If you want to download StrengthLog for free and give it a spin, use the buttons below.

Want to try premium out before you decide if it’s worth it?

For a limited time, we offer a free 30-day-trial of premium to all new app users who subscribe to our email list.

Here’s how to claim your free 30-day-trial:

  1. Sign up for our newsletter using the box below.
  2. Download our app for iOS or Android.
  3. Create an account using the same email address.

It’s essential that you use the same email address for both the app and the email list. Do not create an account using Apple or Facebook, or you won’t get the free trial. Also, only new app accounts (created within the last 30 days of signing up to the email list) are eligible for this deal.

After the 30 days are up, your account automatically reverts back to a free account. No payment details are needed. If you decide you want to go back to a premium account, you will have to make a purchase manually.

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