Starter Powerlift Progression

This week focuses on establishing proper form and baseline strength in the main lifts—squat, bench press, and deadlift—using moderate intensity (70-75%). Volume is kept low with 3-4 sets of 4-6 reps to promote technique mastery and avoid excessive fatigue. Accessory work targets weak points such as core stability, hip mobility, and upper back strength, supporting overall powerlifting performance while maintaining a lean physique. The program emphasizes controlled movements, gradual load increases, and foundational strength development suitable for a beginner.

This week focuses on gradually increasing intensity while maintaining low to moderate volume to build maximal strength. The main lifts are performed at 75-80% of 1RM with 3-5 sets of 3-6 reps, emphasizing proper form and controlled movement. Accessory work targets weak points such as posterior chain, core stability, and supporting muscles to enhance lift performance without excessive hypertrophy. The program continues to support weight management goals for competition at a lower body weight, ensuring strength gains without unnecessary weight gain.

This week focuses on increasing intensity to 80-85%, with 3-5 reps per set to build maximal strength while maintaining proper form. Accessory work targets core stability and weak points to support the main lifts. Volume remains moderate to prevent excessive fatigue, emphasizing controlled movements and technique refinement to prepare for heavier loads in upcoming weeks.

This week focuses on consolidating strength gains with moderate to high intensity (85%) and low to moderate volume (3-5 sets of 3-6 reps). The main lifts are pushed towards reaching new plateaus, with accessory work targeting weak points such as core stability, posterior chain, and supporting muscles. The goal is to build confidence and strength without excessive hypertrophy, supporting weight management for competition. Proper technique and controlled movements are emphasized to prevent injury and maximize strength development.

This week focuses on consolidating strength gains with high-intensity lifts at 85-87% of 1RM, emphasizing controlled execution and perfect form. Volume remains moderate with 3-5 sets of 3-6 reps, supporting maximal strength development while minimizing hypertrophy. Accessory work targets weak points and core stability to enhance lift performance and injury prevention, aligning with the goal of strength gain without excessive weight increase.

This week focuses on increasing intensity to 88-90%, emphasizing maximal strength development with lower reps (2-4 per set). Accessory work supports explosive power, speed, and weak point reinforcement, all while maintaining a controlled volume to prevent unwanted weight gain. The program continues to refine technique, build confidence, and prepare for peak performance in the final weeks.

This week focuses on peaking the main lifts with high-intensity singles and doubles to prepare for maximal strength testing. Accessory work is tailored to reinforce weak points, improve stability, and support fast-twitch muscle recruitment. Reps are reduced to 2-4 per set, emphasizing explosive power and speed. The goal is to maximize strength gains while maintaining control and technique, supporting weight management for competition.

This final week emphasizes maximal strength testing with low volume, high intensity lifts at or near 1RM. Accessory work is reduced to facilitate recovery and mental focus for the upcoming lifts. The focus remains on supporting weak points, maintaining proper form, and consolidating strength gains without excessive hypertrophy. The program prepares you for a successful 1RM attempt while ensuring recovery and readiness for competition.