3 Steps To Write a Powerlifting Program

3 STEPS TO WRITING A POWERLIFTING PROGRAM

1. Select Your Training Phase
   Are you training to peak for a meet in 8 weeks? Keep exercise variation minimal
   
   Working on adding mass in between comps? Now’s a good time to include more variations
   
2. Set+periodize volume
   Determine number of overloading sets per week for each main lift
   
   Balance out fatigue from each lift to ensure maximum performance on heavy days
   
3. Program Reps+Intensity
   Closer to competition: 85-100+%, 1-3 reps
   
   Basic strength phases: 75-90%, 3-6 reps
   
   Volume phases: 55-75%, 6-10 reps
   
   The closer you are to competition, the more intense and lower volume training should be.

PS – Here’s 3 ways I can help you:

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