INTRODUCTION: 

Embarking on a journey to build strength and power through powerlifting requires more than just hitting the gym and lifting heavy weights. It demands a comprehensive approach that encompasses a structured training programs, proper nutrition, supplementation, and adequate recovery.

In this guide, we’ll explore the importance of each component and how they fit into a structured weight training program.  We’ll then highlight some popular training programs, what types of lifters they are suited for, and some general information about each so you can make an informed decision about what type of program you’re ready for. 

THE IMPORTANCE OF A STRUCTURED TRAINING PROGRAM

A structured training program lays the foundation for success in powerlifting. It provides a systematic approach to progressively overload the muscles, leading to strength gains over time.

Whether you’re a beginner or an experienced lifter, having a well-designed program ensures you’re targeting the right muscle groups, managing volume and intensity effectively, and minimizing the risk of injury.

PROPER NUTRITION FOR POWERLIFTING 

Fueling your body with the right nutrients is essential for maximizing performance and recovery in powerlifting. A diet rich in high-quality protein, carbohydrates, healthy fats, vitamins, and minerals supports muscle repair, growth, and overall energy levels. Adequate hydration is also crucial for maintaining optimal performance during training sessions. 

Checkout our Nutrition Tips Page for a quick guide to jump start your nutrition.

PROPER SUPPLEMENTATION

While supplements should never replace a balanced diet, they can complement your nutrition plan and support your training goals.

Supplements like protein powder, creatine, and branched-chain amino acids (BCAAs) can enhance muscle recovery and growth, leading to improved strength gains over time.

Checkout our Recommended Supplements Page for more information on what supplements we recommend, how much to take, and what time of day is best to get maximum results. 

THE IMPORTANCE OF RECOVERY

Recovery is often overlooked but is just as important as training itself in the pursuit of strength gains. Proper rest, sleep, and active recovery strategies help the body repair and rebuild muscles, reduce the risk of overtraining, and prevent injuries. Incorporating rest days into your training program and prioritizing sleep can significantly impact your performance and progress.

Checkout our Recovery Tips Page for a full guide on maximizing your recovery process

INCORPORATING DELOAD WEEKS

In the midst of intense training cycles, it’s crucial to give your body a break to recharge and recover fully. Deload weeks, should be integrated into your training program every 12-16 weeks. During these weeks, you reduce training volume and intensity to allow your body to recover fully from the accumulated fatigue and prepare for the next phase of training.

POPULAR POWERLIFTING TRAINING PROGRAMS

1.    STARTING STRENGTH:

•  Intended for: Beginners

•  Cycle Length: Ongoing linear progression

•  Strength Gains: Rapid strength gains in the squat, bench press, deadlift, overhead press, and power clean.

Example Workout Schedule:

• Monday: Squat 3×5, Bench Press 3×5, Deadlift 1×5

• Wednesday: Squat 3×5, Overhead Press 3×5, Power Clean 5×3

• Friday: Squat 3×5, Bench Press 3×5, Deadlift 1×5

See the Starting Strength Program website for more details. 

2. STRONGLIFTS 5X5

• Intended for: Beginners

• Cycle Length: Ongoing linear progression

• Strength Gains: Significant increases in strength and muscle mass across all major lifts.

Example Workout Schedule:

• Monday: Squat 5×5, Bench Press 5×5, Barbell Row 5×5

• Wednesday: Squat 5×5, Overhead Press 5×5, Deadlift 1×5

• Friday: Squat 5×5, Bench Press 5×5, Barbell Row 5×5

See the Strong Lifts 5×5 website for more details. 

3. WENDLER 5/3/1

• Intended for: Intermediate to advanced lifters

• Cycle Length: 4-week cycles

• Strength Gains: Steady, long-term strength gains through periodized programming.

Example Workout Schedule:

Week 1:

• Monday: Squat 5/3/1, Bench Press 5/3/1, Assistance work

• Wednesday: Deadlift 5/3/1, Overhead Press 5/3/1, Assistance work

• Friday: Bench Press 5/3/1, Squat 5/3/1, Assistance work

 Jim Wendler has an adaptation of this program for beginners on his Website here.

T-Nation has a good write up on the full program.   

Also checkout the book 5/3/1 For Powerlifting written by Jim Wendler one most serous lifters are familiar with!

4. SHEIKO 

• Intended for: Intermediate to advanced lifters

• Cycle Length: Varies, typically 4-16 weeks

• Strength Gains: Improved technique, increased work capacity, and gradual strength gains.

Example Workout Schedule:

• 3 workouts per week each 2+ hours

• Monday Bench + Squat

• Wednesdays Bench + Deadlift

• Friday Bench + Squat

This program is about big heavy volume to completely wipe you out but gives you time to recover.  It will force your body to grow by increasing total work capacity. 

SteelSuplements.com has a good write up on the Sheiko program.

5. WESTSIDE BARBELL CONJUGATE METHOD

• Intended for:* Advanced lifters

• Cycle Length:* Ongoing concurrent training

• Strength Gains:* Maximal strength gains through dynamic effort and max effort training.

Example Workout Schedule:

• Monday: Max Effort Lower Body

• Tuesday: Max Effort Upper Body

• Thursday: Dynamic Effort Lower Body

• Saturday: Dynamic Effort Upper Body

You can get more details directly from Westside Barbell

6. JUGGERNAUT METHOD

• Intended for: Intermediate to advanced lifters

• Cycle Length: 16-week cycles

• Strength Gains: Incremental strength gains with structured periodization.

Example Workout Schedule:

• Week 1-4: Accumulation Phase

• Week 5-8: Intensification Phase

• Week 9-12: Realization Phase

• Week 13-16: Deload Phase

More information at Juggernaut Training Systems

7. SMOLOV (Squat Program)

Note: This is mostly a squat program, but if you are planning to do a powerlifting competition this could be a good program.  2 of the 3 lifts involve your legs, and the 2 biggest lifts are your legs so taking the time to focus on leg strength can be very beneficial. 

• Intended for: Intermediate to advanced lifters

• Cycle Length: 13 weeks

• Strength Gains: Significant increases in squat strength.

EXAMPLE WORKOUT SCHEDULE:

• Week 1-2: Introduction Phase

• Week 3-6: Base Mesocycle

• Week 7-8: Switching Phase

• Week 9-13: Intense Mesocycle

 More information from SmolovJr.com

8. THE TEXAS METHOD

• Intended for: Intermediate lifters.  This is a good program for lifters starting to move out of the beginner phase and get into most substantial weights.  This program helps adapt a lifters schedule to the needsd of a more trained physique. 

• Cycle Length: Weekly cycles

• Strength Gains: Incremental strength gains through alternating volume and intensity.

Example Workout Schedule:

• Monday: Volume Day (5×5 Squat, 5×5 Bench Press, 1×5 Deadlift)

• Wednesday: Light Recovery Day

• Friday: Intensity Day (1×5 Squat, 1×5 Bench Press, 1×5 Deadlift)

Starting strength has a good article on The Texas Method

CONCLUSION

Each program has its own unique approach to building strength, so it’s essential to choose one that aligns with your goals, current experience/ training level, and needs such as schedule and equipment constraints. Additionally, always prioritize proper form, adequate rest, and nutrition to support your training efforts.

In conclusion, building strength requires a holistic approach that encompasses structured training, proper nutrition, supplementation, and recovery.

By following a well-designed training program, fueling your body with the right nutrients, prioritizing recovery, and incorporating deload weeks, you can optimize your performance and achieve your strength goals effectively.

Remember, consistency and patience are key on the journey to becoming a stronger and more powerful lifter. 

 Table of Contents:

• Introduction

• The Importance of a Structured Training Program

• Proper Nutrition for Powerlifting

• Proper Supplementation

• The Importance of Recovery

• Incorporating Deload Weeks

• Popular Powerlifting Training Programs

• Program Details

• Conclusion