3 Steps To Write a Powerlifting Program

What you need to know to write a powerlifting program in 3 easy steps


  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:

1. Join the Powerlifting Unlimited Community for a free copy of my Powerlifting Competition Tool. 


2. Follow me on Instagram (@strongeryoupt) for free lifting advice, programs and more powerlifting content.


3. Apply to join my “Momentum Program” and become a case study. We’ll work with you 1-on-1 (in-person or online, depending on location) to consistently increase your PRs.

It takes less than 60 seconds to apply HERE in order to find out more information and see if you’d be a good fit.