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This volume training program is meant for people who are either new to powerlifting or have done general strength training before and now want to switch to powerlifting!

This version has a high volume week as the last week. Depending on your abilities you can choose between this version and the low intensity version.


The task of this training program is linked to learning and developing the lifting technique for the squat, bench press, and deadlift and for muscle development. Because of this, the repetitions on the main movements are higher most of the training weeks. 

As a beginner, be careful not to set your goals too high in the squat, bench press, and deadlift, as the focus of this program is on learning the lifting technique in all three main exercises!
It can be a challenging for part of the beginners to evaluate their current maximum capacity (max. Kg’s) in the squat, bench press and deadlift!

In this case it is recommended to perform 4 – 5 repetitions in the squat, bench press and deadlift, with a relatively good lifting technique. The achieved Kg’s (results) in the squat, bench press and deadlift will then get multiplied by a factor of 1.15 or 1.18.
An example: 

Squat: 4 - 5 repetitions with 80 kg will then get multiplied by 1.15 or 1.18, which will give you a max. weight of 92.5 - 95 kg.

Bench-press: 4 - 5 repetitions with 50 kg will then get multiplied by 1.15 or 1.18, which will give you a max. weight of 57.5 - 60 kg.

Deadlift: 4 - 5 repetitions with 95 kg will then get multiplied by 1.15 or 1.18, which will give you a max. weight of 110 – 112.5 kg.

The calculated numbers for all 3 exercises are then to be inserted in your profile under exercise library / 1RMs for Squat, Bench and Deadlift.

Volume

Low Intensity

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3 Day Volume - Beginner Training Program (Low Intensity)

Block 1

Block 2

This volume training program is meant for people who are either new to powerlifting or have done general strength training before and now want to switch to powerlifting! 

This version has a high volume week as the last week. Depending on your abilities you can choose between this version and the low intensity version.

The task of this training program is linked to learning and developing the lifting technique for the squat, bench press, and deadlift and for muscle development. Because of this, the repetitions on the main movements are higher most of the training weeks. 

As a beginner, be careful not to set your goals too high in the squat, bench press, and deadlift, as the focus of this program is on learning the lifting technique in all three main exercises!
It can be a challenging for part of the beginners to evaluate their current maximum capacity (max. Kg’s) in the squat, bench press and deadlift!

In this case it is recommended to perform 4 – 5 repetitions in the squat, bench press and deadlift, with a relatively good lifting technique. The achieved Kg’s (results) in the squat, bench press and deadlift will then get multiplied by a factor of 1.15 or 1.18.
An example: 

Squat: 4 - 5 repetitions with 80 kg will then get multiplied by 1.15 or 1.18, which will give you a max. weight of 92.5 - 95 kg.

Bench-press: 4 - 5 repetitions with 50 kg will then get multiplied by 1.15 or 1.18, which will give you a max. weight of 57.5 - 60 kg.

Deadlift: 4 - 5 repetitions with 95 kg will then get multiplied by 1.15 or 1.18, which will give you a max. weight of 110 – 112.5 kg.

The calculated numbers for all 3 exercises are then to be inserted in your profile under exercise library / 1RMs for Squat, Bench and Deadlift.

High Intensity

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3 Day Volume - Beginner Training Program (High Intensity)

This volume training program is meant for lifters, who have been familiar with powerlifting for a longer time.

The task of this training program is linked to strength and muscle development. Because of this the repetitions on the main movements are higher in most of the training weeks.

In case you cannot estimate your maximum capacity (max. Kg’s) in the squat, bench press and deadlift, it is recommended to perform for all three exercises 5 (6) repetitions with a relatively good lifting technique. The achieved Kg’s (results) in the squat, bench press and deadlift will then get multiplied by the factor of 1.15 or 1.18.

An example: 
Squat: 4 - 5 repetitions with 120 kg then get multiplied by 1.15 or 1.18, which will give you a max. weight of 137.5 – 142.5 kg.
Bench press: 4 - 5 repetitions with 80 kg then get multiplied by 1.15 or 1.18, which will give you a max. weight of 92.5 - 95 kg.
Deadlift: 4 - 5 repetitions with 140 kg then get multiplied by 1.15 or 1.18, which will give a max. weight of 160 – 165 kg.

The calculated numbers of all 3 exercises above can be then multiplicated in a range of 2,5 to 5% what then gives you the new goals in Kg’s for all 3 exercises!


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3 Day Volume - Intermediate Training Program

This competition training program is meant for lifters, who have been familiar with powerlifting for a longer period, but also for beginners who wish to compete at a low-level competition(s) after a while.

The task of this competition training program is linked to muscle, - strength development, and peaking to achieve new PR's at the end of the training period - end of the program. The competition program is characterized by more low repetitions than the volume training period. To be able to get the preferred weights for the competition program a test or a competition should be conducted after the volume training period.

How should the new personal bests in all three exercises for the competition program be calculated if you are a novice or have been involved in powerlifting for a while?

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