Are you new to powerlifting and looking for a structured way to build strength? This Beginner Powerlifting Program is designed to guide you through 5 weeks of training with a clear focus on progression, intensity control using RPE, and recovery. Best of all, it’s in a handy Excel format that calculates everything for you!
📥 Step 1: Download the Program
If you haven’t already, grab the program:
Click Here to Download the Program
🧾 Step 2: Fill in Your Personal Records (1RMs)
Open the sheet titled “Input” and enter your current 1 Rep Max (1RM) for the following lifts:
- Squat
- Bench Press
- Deadlift
Also, enter your bodyweight for tracking purposes. These values will automatically update all training weights in the weekly sheets.
💡 Tip: If you don’t know your exact 1RM, use our 1RM Calculator tool.
📆 Step 3: Understand the Weekly Layout
Each week (Week 1 through Week 5) includes 4 training days:
✅ Example Weekly Split:
- Day 1: Squat Focus + Leg Accessories
- Day 2: Bench Press Focus + Upper Body Accessories
- Day 3: Deadlift Focus + Back & Posterior Chain Accessories
- Day 4: Technique + Hypertrophy Work (Paused Squats, Overhead Press, etc.)
Each main lift day contains:
- % of your 1RM for the lift
- Suggested sets and reps
- Auto-calculated weight to lift
- RPE range (for exertion tracking)
Accessory exercises are programmed with:
- 3 sets of 12 reps
- Moderate effort (RPE 7)
- Focus on muscle balance and injury prevention
Click Here to Downlaod Program
🔁 Step 4: Follow the RPE Guidance
RPE (Rate of Perceived Exertion) is a simple way to monitor intensity.
- RPE 7 – Feels moderate. You could do 3 more reps.
- RPE 8–9 – Getting tough. 1–2 reps left in the tank.
Stick to the RPE ranges provided for the week. As the weeks progress, the percentage and RPE increase to challenge you appropriately.
📈 Step 5: Track Progress Over 5 Weeks
Progression Model:
- Weeks 1–3: Gradual increase in volume and intensity.
- Week 4: Peak intensity.
- Week 5: Deload week (reduced volume & intensity) to allow recovery.
🔁 Repeat or update your 1RMs after Week 5 based on progress, and start another 5-week cycle.
🎯 Who Is This Program For?
- Complete beginners with 0–6 months of lifting experience.
- Lifters returning after a long break.
- Anyone wanting a simple, structured strength template.
⚠️ Final Tips
- Warm up thoroughly before each session.
- Use proper form—record yourself or get a coach if needed.
- Prioritize sleep, hydration, and food for recovery.
- If you feel overly fatigued, scale back volume or intensity.
🏁 Ready to Get Strong?
This 5-week powerlifting program is your stepping stone into the world of strength training. It’s simple, progressive, and effective. Use it to build a strong foundation—and when you’re ready for an intermediate program, we’ve got you covered there too.
Train smart. Lift heavy. Recover well.
FAQs
1. Who is this program for?
This program is designed for:
– Complete beginners (0–6 months of training experience)
– Lifters returning after a break
– Anyone wanting a simple, structured strength routine
2. How many days per week is this program?
The program is structured for 4 training days per week over a 5-week cycle.
3. What equipment do I need?
At a minimum, you’ll need access to:
– A barbell and weights
– A power rack
– A bench
– Basic machines or dumbbells for accessory work (e.g., leg press, lat pulldown)
