DISCLAIMER:
The training programs provided are what has worked with our clientele under the supervision of fitness professionals. It is not personalised and should not be a substitute for professional advice from a qualified fitness professional or medical professional who knows your situation. Before beginning any exercise program, it is recommended that you consult with a medical professional to ensure that you are in good health and able to engage in physical activity. Stop immediately and consult a medical professional if you experience discomfort or pain during the exercises. The author and publisher are not responsible for any injuries, losses, or damages that may result from using this training program. Utilising this training program, you assume all risks and responsibilities associated with such use. Individual results may vary based on various factors, including but not limited to age, sex, fitness level, and adherence to the program. The author and publisher make no guarantees of results or success. By using these training programs, you acknowledge that you have read this disclaimer and agree to the terms and conditions set forth herein.
Welcome Message
Welcome to our Powerlifting Programs! We are thrilled that you have decided to embark on our program and take the first step towards achieving your performance goals. By choosing these programs, you have decided to become stronger in the bench press, back squat, and deadlift. This strength can be transferred to numerous performance outcomes, no matter the goal. The back squat could help you comfortably support a friend on your shoulders at a concert, the bench press can unlock the ability to help move a broken-down car off the road, and deadlifting can unlock a total-body stamina that you have not yet realised, making usually heavy objects feel light as a feather. It is no mistake that these exercises form the crux of strength progression in many resistance training programs; they are very effective in assisting you in gaining strength!
This post provides a comprehensive training guide and access to our powerlifting programs on the TrainHeroic training app to help you meet your goals. Our programs suit individuals of all experience levels, from beginners to advanced athletes. The workouts in this program are carefully designed to balance challenging and effective progressions. You will be encouraged to push yourself to your limits and see what you can achieve. We want to make sure that you are not alone in this journey. Our team is committed to supporting and motivating you throughout the program. We are always available to answer your questions, guide you and offer advice through the app, so we encourage you to use that.
Finally, we want to remind you that consistency and dedication are the keys to success in any program. You must commit to following the program as closely as possible and stay focused on your goals. With hard work and determination, we have no doubt you will achieve the desired results. Thank you for choosing these powerlifting programs.Â
Let's get started and make some significant progress together!
Why We Created These Strength Programs
Numerous clients have expressed strength performance goals centred on lifting heavier weights in the bench press, deadlift, and back squat. We noticed the necessity to develop a streamlined system to help people progress their strengths according to their current level. Coach Tamas jumped on the opportunity and designed these programs that could fit the masses and develop strength in the most effective ways with science-based overloading principles. These programs are designed to take somebody who is an absolute novice (POWERLIFTER1 or PL1) to intermediate (POWERLIFTER2 or PL2) and then to advanced-level programming (POWERLIFTER3 or PL3). PL1 and PL2 are 3-day per-week programs sufficient for novice and intermediate athletes to continue to see improvements. However, PL3 is a 4-day per-week program because, at this stage, the athlete has built up a considerable training volume. This new load level will need to be shared over four days for most people to see the most significant improvements.
We Don't Program A Warm-up, But You Should Complete One!
Whether you are a novice or tenured veteran in the powerlifting sport, you must complete warm-up sets. Cool-downs are also recommended to facilitate better recovery. Both warm-ups and cool-downs can be highly individual, so we leave it up to you in these programs. However, warming up before a workout is vital for preparing your body for the physical demands of exercise, reducing the risk of injury, and improving your overall workout performance. You should spend at least 5 - 15 minutes warming up before your workout.
The benefits of a sufficient warm-up are numerous, including:
Increased blood flow: Warming up increases blood flow to your muscles, improving their oxygen and nutrient supply. This can help to improve muscle performance and reduce the risk of injury.
Increased body temperature: Warming up can increase your body temperature, improving the elasticity of your muscles and making them more pliable. This can help to reduce the risk of muscle strains and other injuries.
Improved joint mobility: Warming up can help improve joint mobility, reducing the risk of joint pain and injury. This is especially important for individuals with joint conditions or engaging in high-impact activities.
Mental preparation: Warming up can help prepare you mentally for your workout. It can help you to focus on your goals, improve your confidence, and get you in the right mindset to perform at your best.
Improved performance: A proper warm-up can improve your overall workout performance. It can help you to lift heavier weights, move quicker, or perform more reps with better form.
A good warm-up for strength training should include movements that prepare your muscles and joints for the demands of your workout.
Here's an example of a warm-up routine that you could follow before your workout:
Cardiovascular exercise: Start with 5-10 minutes of light cardio, such as walking/ jogging, jumping jacks, or riding a stationary bike. This will increase your heart rate and warm up your muscles.
Dynamic stretching: Follow your cardiovascular exercise with some dynamic stretching. This type of stretching involves moving your muscles through a full range of motion. Some examples of dynamic stretches include leg swings, arm circles, walking lunges, and high knees.
Muscle activation exercises: Next, perform some exercises that target the specific muscle groups you will be working on during your strength training workout. For example, if you are working your legs, you could perform bodyweight squats and lunges.
Light weightlifting: Finally, perform a few sets of your first exercise with a lightweight. The exercise description specifies these as Warm-up sets, and they will help activate the specific muscles you will be working on and prepare them for heavier lifting.
Remember, the goal of a warm-up is to gradually increase your heart rate, warm up your muscles, and prepare your body for the demands of your workout. It's important to avoid overexerting yourself during your warm-up, as this can lead to fatigue and decreased performance during your actual workout.
Cool Down
Stretching after strength training is an integral part of any exercise program. Here are some reasons why:
Increases flexibility: Strength training can often lead to muscle tightness and stiffness.
Stretching after strength training can help increase flexibility and range of motion, which
can improve overall performance and reduce the risk of injury.
Promotes recovery: Your muscles need time to recover after a strength training session. Stretching can help facilitate recovery by increasing blood flow and reducing soreness.
Reduces muscle tension: Strength training can cause muscles to become tense and tight. Stretching can help reduce muscle tension and increase relaxation, leading to a more calm and relaxed state.
Improves posture: Tight muscles can cause poor posture and alignment. Stretching after strength training can help improve your posture by increasing flexibility and reducing muscle tension.
Reduces the risk of injury: By increasing flexibility and range of motion, stretching after strength training can help reduce the risk of injury. This is particularly important for athletes and fitness enthusiasts who engage in high-intensity or high-impact activities.
It's important to note that stretching should be done safely and controlled directly after your workout. Avoid bouncing or forcing a stretch, as this can increase the risk of injury. If you have a cool-down routine that you like to do, then do that; however, we recommend you at least spend time stretching out all major muscle groups after every resistance training session.
Coach Tip: Stretch when your muscles are still warm, such as immediately after strength training, to maximise the benefits.
Program Vocabulary
Warm-up Sets:
Performing warm-up sets before working sets can help prepare for heavier lifting. The number of warm-up sets is determined by the weight percentage of your maximum effort or intensity of the lift, which you will see displayed as RPE. If no warm-up sets are in the exercise description, then it's your call if you want to dive straight in or still complete one before starting your first set, and whether we have said to complete one, two, or three warm-up sets, it is recommended you follow our warm-up sets guide below:
Set 1: 50% working weight - 5 repetitions
Set 2: 70% working weight - 2-3 repetitions
Set 3: 80% working weight - 1 repetition
Set 4: 90-95% working weight - 1 repetition
Exercise Instructions
It is essential to read the exercise instructions in the training programs before starting for
several reasons:
Proper form: The correct form is crucial in weight training exercises to ensure maximum benefit and minimise the risk of injury. By reading the instructions, you can learn the proper technique for each exercise, which will help you perform the exercises safely and effectively.
Targeting specific muscle groups: Different exercises target different muscle groups. By reading the instructions, you can identify which muscle groups are being targeted by each exercise. This will help you focus on the areas you want to develop or improve.
Variation and progression: Our weight training programs include variations of the same exercise or progressions to increase the intensity or difficulty. By reading the instructions, you can understand how to perform each variation or progression correctly and safely, allowing you to continue challenging yourself and progressing over time.
Avoiding injury: Without proper instructions, performing exercises incorrectly and putting yourself at risk of injury is easy. By reading the instructions and understanding the correct technique, you can minimise the risk of injury and ensure a safe and effective workout.
Rest
Correct rest between working sets is vital for several reasons:
Muscle recovery: Rest periods between sets allow the muscles to recover and replenish energy stores, which helps to maximise muscle growth and strength gains.
Improved performance: Proper rest periods can enhance overall performance by allowing the individual to maintain a higher intensity throughout the workout.
Injury prevention: Overtraining can increase the risk of injury, and taking the proper rest periods between working sets can help prevent overtraining and reduce the risk of injury.
Improved focus: Rest periods can also help to improve focus and mental clarity. By taking a brief break between sets, the individual can regroup and refocus, which can help to improve performance and reduce the risk of mistakes or injury due to mental fatigue.
The appropriate rest period between working sets will vary depending on whether you are completing accessory, ancillary, or heavy compound exercises. However, as your goal is the most incredible strength progression possible, a general rule is taking 5 minutes of rest between your heavy working sets in the compound exercises, taking 3 minutes of rest between your accessory exercises, and taking 1-2 minutes of rest for your ancillary exercises will be best for optimal muscle recovery and performance while minimising the risk of injury.
Tempo
Tempo in a training program refers to the speed at which you perform the different phases of an exercise. The tempo must be followed to achieve the intended muscle fatigue planned by the coach. Varying the tempo of an exercise can significantly change its focus and how your body responds to the stress. Typically, this is represented by a combination of four digits, such as 3X1X. The first number (3) refers to the eccentric phase, where the muscle lengthens under tension. The second and fourth digits (X) refer to the isometric phase, where the muscle is held in a static position. The third digit (1) refers to the concentric phase, where the muscle contracts and shortens under tension. This method is commonly used in Powerlifting programs due to its effectiveness. The combination of the four digits will change as the program progresses, so checking all exercise instructions before starting is important.
RPE
RPE stands for "Rate of Perceived Exertion" in an exercise program. It is a subjective measure of how hard an individual feels they are working during a workout or exercise. RPE is typically measured on a scale of 0-10, where 0 represents no exertion, and 10 means maximum exertion. Coaches can use the scale to help individuals regulate their intensity during exercise and adjust the difficulty level based on their perceived effort. For example, if an exercise program calls for an RPE of 8 out of 10 (RPE 8) for a particular exercise, the individual should aim to work at a level where they feel they are exerting themselves at about an 8 on the scale. This helps ensure that the individual works at the appropriate intensity level for their goals, whether building strength, endurance, or other fitness outcomes. Overall, RPE is a helpful tool in exercise programs as it allows individuals to better regulate their intensity and work at a level appropriate for their fitness and goals.
Block Title
This is the writing on top of the exercise or circuit block that we structure like so:
Set Duration X Number of Times (RPE)
To make more sense of this, here are common Block Titles you will find in these programs and what they mean:
E5M X 3 (RPE 8)
Complete the assigned exercise below (E) every (5M) five minutes, for (3)
three sets, at an intensity of (RPE 8) 8 out of 10.
E2M X 3 (RPE 7-8)
Start a new set (E) every (2M) two minutes,
for (3) three sets, at an intensity between (RPE 7-8) 7 to 8 out of 10.
Weight Percentage
All programs utilise weight percentages to estimate the number of repetitions achievable at a certain percentage of your 1RM. Specifically for enhancing strength in powerlifting, training with over 85% of your 1RM has been shown to enhance neural adaptation for novice and intermediate athletes. Neural adaptations are vital for strength gains, so these programs typically range between 85-95% of your 1RM. It is crucial to use moderate-to-high loads to consistently engage the high-threshold motor units responsible for generating high force from your muscles. While fatiguing target muscles can recruit high-threshold motor units, research indicates that moderate-to-high loads create a specific motor unit recruitment pattern not achievable with low-to-moderate loads, making them more suitable for force production. However, it is essential to note that training with loads set at 85-95% of your 1RM can also increase the risk of overtraining and training monotony. Therefore, tactfully incorporating various loads and percentages is recommended for powerlifting training. If unsure of your 1RM, refer to the chart below to estimate it and then input the value into the TrainHeroic app.
Est. % 1RM Max Repetitions Reconvert
100 1 -
96 2 1.04
94 3 1.06
92 4 1.08
90 5 1.11
88 6 1.13
86 7 1.16
84 8 1.19
82 9 1.22
80 10 1.25
For example, if you lift a maximum of 5 reps with 60kg, the est. 1RM = 60 kg x 1.11 = 66.6 kg
Frequently Asked Questions
"WHY ARE THE PROGRESSIONS DIFFERENT IN EACH PROGRAM?"
A structured training schedule consists of three main types of cycles: macrocycles, mesocycles, and microcycles. The duration of a microcycle varies depending on whether the individual is a novice, intermediate, or advanced powerlifter. Novices have higher recovery abilities and do not need complicated programming to adapt to the training stress. On the other hand, intermediate and advanced lifters, who have more experience, require more intricate planning and longer microcycles to optimise the load and recovery needed to achieve Personal Bests.
For beginners, the time between intense training sessions is typically 2-3 days, corresponding to the length of a microcycle. Intermediate lifters usually have a microcycle lasting about a week (equivalent to 3-4 workouts), while advanced athletes might have a monthly microcycle. Hence, tailored progression timelines are necessary depending on the athlete's training history.
"WHY DOES PL1 & PL2 LOOK MORE CHALLENGING THAN PL3?"
It is often said that sometimes, simplicity is key. This concept serves as a concise explanation for the matter at hand. However, for those seeking a more detailed insight, here are the main points:
Individuals' capacity to handle workload increases as they progress in their weightlifting journey. Therefore, advanced athletes require higher loads (not more complicated loads) to trigger muscle overload.
Failing to increase workload can lead to stagnant performance. Because of the necessary higher loads, advanced athletes are at a higher risk of surpassing their maximum recoverable workload, hence the additional day.
For advanced athletes, progress in estimated 1RM at the end of each microcycle is minimal. Programming load and recovery parameters for advanced athletes are intricate, hence the longer microcycle, which we answered in the previous question.
Advanced lifters completing PL3 require fewer exercises as they have specialised recovery processes for powerlifting. A long-term commitment to powerlifting training is essential before commencing PL3.
"WHY DOES POWERLIFTING ONLY TEST THE BENCH PRESS, DEADLIFT, AND BACK SQUAT?"
This is an excellent question. The main reason is that these exercises are the most efficient methods for evaluating the ability to lift heavy weights across the entire body, offering a comprehensive assessment of full-body strength. This is the rationale behind excluding the overhead press from powerlifting competitions. The rationale for testing only these specific lifts varies widely. Still, a common thread is that they have been fundamental in strength training for generations and played a crucial role in the sport's evolution. In conclusion, these exercises offer precise and consistent benchmarks for evaluating an individual's strength, with standardised rules applied universally in competitions.
"WHAT DO I DO WHEN I FINISH THE PROGRAM?"
That depends. We repeatedly redirect our clients to these programs because of their simplicity and practical design. You could keep repeating them forever if you wanted to and see constant improvements. Once the program finishes, if you still feel like you can improve your strength in these lifts, run it back! PL1 doesn't need any deloads as the program is building generalised strength for powerlifting and has built-in load management cycles. In contrast, the other two have strategic deloads aiming to program their overload event tactically at the right time (refer back to Q1).
However, if your goal changes or you want to focus on more than just being a powerlifting phenom, then change your plan. By the end of all these programs, you will have built a fantastic base from which to dive into any resistance training program.
"CAN I DO OTHER TRAINING ALONGSIDE THESE PROGRAMS?"
While we cannot prevent individuals from taking specific actions to benefit from the powerlifting program fully, it is essential to dedicate the entire training block to these sessions. Individuals engaged in a cross-training regimen can still experience similar strength gains in their powerlifting, provided that weight increments are controlled and fatigue from other sessions does not hinder the powerlifting training. However, this approach is no longer recommended for seasoned powerlifters due to the increased adaptation and specialised recovery systems to the sport. Fatigue from powerlifting sessions can impact performance in other training sessions and, even worse, vice versa. Therefore, committing more fully to powerlifting training is necessary to achieve optimal strength gains.
"WHY ARE THE PERCENTAGES IN THE PROGRAM SET THE WAY THEY ARE?"
The percentages are carefully chosen to initiate the program with appropriate loads that do not surpass the athletes' workload capacity yet still offer sufficient stimulus for triggering an overload response in the future. As discussed in the weight percentage section, these percentages have been demonstrated to be highly effective in fostering strength gains through neural adaptation. As you advance through PL2 & PL3, the percentages become more accurate due to TrainHeroic's automatic formula for adjusting your 1RM if the weight exceeds the estimated amount for the specified repetitions. By adhering to these percentages, we ensure you do not surpass the prescribed weight increments for your training level, thus prioritising your safety by avoiding excessive workload. The percentages were calculated based on the earlier predicted 1RM formula chart to determine the appropriate load at different stages of the program.
"WHAT RESULTS CAN I EXPECT FROM THESE PROGRAMS?"
As mentioned in the previous questions, rapid improvement in strength is more likely to occur at the novice level, depending on your lifting history. Here is a summary of the progress we have observed from those who have followed the programs so far:
PL1 – In this program, with the prescribed weight increases, you are expected to increase the weights you used at the start of the program by 24 – 60 kg (with 1 kg or 2.5 kg jumps in weight per overload event, respectively) by the end of the program. Everyone has increased their 1RM within the first month of this program when done correctly! On average, within the first three months of our program, we have seen a 33% improvement in Bench Press 1RM, 46% in Back Squat 1RM, and 56% in Deadlift 1RM!
PL2 – The rate of improvement decreases from session to session, and the weight percentages become more precise. Following the program with its prescribed percentages will add 8-10 kg to your 3RM every eight weeks! This will significantly increase your 1RM, and your overall strength will soar. You will spend most of your training in the PL Programs here!
PL3 – At this stage, you have become highly adapted and specialised to the sport of powerlifting, requiring much more volume to induce an overload event, so the microcycles have to become much longer! The improvements don't necessarily stop at this stage in your powerlifting career. Still, the rate of improvement is much slower, and you can expect anywhere between 5 – 10 kg improvements in your 1RM every 12 weeks.
"WHAT DO I DO IF I CANNOT COMPLETE AN EXERCISE IN THE PROGRAM?"
Suppose you can't do these exercises in the program due to injury. In that case, you should consult a health professional to ensure you are not training in any way that would increase the severity of your injury. If it is due to an equipment limitation, the accessory exercises with dumbbells and cables can be replaced with resistance bands (i.e. cable pallof press to RB pallof press). However, the primary key lifts (bench press, back squat, and deadlift) cannot be replaced with anything else as the sport of powerlifting is based on one's ability to lift the most amount of weight on a barbell, so training with a barbell is a must. We have numerous programs for minimalist equipment that will help you develop your strength with the equipment available to you. Click here to peruse those if they are more suited to your current ability.
Points Of Safety
Following an online training program can be a convenient and effective way to stay fit and reach your fitness goals. However, there is a lot of misleading information and "bad" products. It is essential to keep these safety points in mind when shopping for & following
an online training program:
Check the trainer's or program's credentials: Look for certifications or qualifications demonstrating the trainer's knowledge and experience in fitness and exercise science. You should also check for customer reviews and feedback to ensure the program is reputable.
Start slow and progress gradually: Don't jump into a program that is too advanced for your fitness level. Start with a program that matches your current fitness level and slowly progress over time to avoid injury.
Pay attention to proper form and technique: Proper form and technique are essential for preventing injury and maximising the effectiveness of your workouts. Be sure to follow the trainer's instructions carefully! If you need clarification or help or are unsure about a particular exercise, you should seek clarification before attempting it.
Listen to your body: Stop and rest if an exercise or workout feels painful or uncomfortable. Listening to your body and avoiding pushing yourself too hard is essential.
Avoid overtraining: Overtraining can lead to injuries and can stall your progress. Include rest days in your program, and avoid frequently training the same muscle groups.
Warm-up and cool down properly: Warm up before each workout and cool down afterwards to prevent injury and aid recovery.
Modify the program to fit your needs: Feel free to modify the program to suit your individual needs and goals. For example, you may need to adjust specific exercises or the overall program if you have an injury or health condition.
Consult with a healthcare professional: If you have any health concerns or medical conditions, it's essential to consult with a healthcare professional before starting a new fitness program. They can guide you on safely and effectively achieving your fitness goals.
SELECT YOUR PROGRAM
The programs are set up on Trainheroic Software, which is free. You can download the application here if you do not already have it on your phone.
Once you have set up your account, type the 'Program Code' into the 'Enter Access Code' section, and you can freely follow that program.
Program Program Code
POWELIFTER1: Novice Linear Progression     UnlockMyStrength
POWERLIFTER2: Not so Linear Periodisation      LevellingUp
POWERLIFTER3: Two Steps Forward, 1 Step Back  FinalBossStrength
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