Powerlifting is good for beginners

Powerlifting training plan

With powerlifting to the ultimate powerhouse!

With our powerlifting training plan you will become significant in a short time Strength gains achieve and a lot of muscle mass can build up.

The training is kept relatively simple: a few sets with a few repetitions and almost exclusively basic exercises. But don't let that fool you: Powerlifting training is incredibly hard and not for wimps!

  • This powerlifting training plan is suitable for advanced users who already have some experience in weightlifting.
  • You must master the basic exercises: squats, deadlifts and bench presses.
  • The main goal of the powerlifting training plan is strength building.
  • 3 training sessions per week.
  • Breaks in sentences are much longer than in other plans.

»Download the complete training plan (PDF) HERE for free!


Basic idea of ​​the powerlifting training plan

Powerlifting, also known as powerlifting, is made up of three disciplines:

The order mentioned also corresponds to the competition order. Powerlifting is often compared to Olympic weightlifting (duel: snatch and push).

Powerlifting is about handling the greatest possible loads.

In a powerlifting competition, maximum strength plays the most important role, which is often achieved at the expense of good execution and technique.

The primary goal of the powerlifting training plan is therefore Strength building. In contrast to classic bodybuilding, powerlifters do not pay attention to the aesthetics, but mainly to the increase in performance and strength in the three basic exercises: squats, deadlifts and bench presses.

Important: It is important that you have mastered these exercises perfectly if you want to start the powerlifting training plan.

In order to achieve sufficient training volume, you will do the basic exercises in the 5 × 5 training system To run.

Powerlifting training plan

With the powerlifting training plan you will three times per week work out.

Sufficient regeneration is of central importance when it comes to building strength.

For this reason, you should always have at least one between each training session 48 hour break Plan so that not only your muscles, but also your nervous system recovers well for the next workout.

The division of your training units could be as follows:

MondayTraining session A
TuesdayRest day
WednesdayTraining session B
ThursdayRest day
FridayTraining session C
SaturdayRest day
SundayRest day
You can find the right nutrition plans here: Nutrition plans to build muscle

Powerlifting training plan exercises

»Download the complete training plan (PDF) HERE for free!

Powerlifting training process

As with any strength training, there are three training phases in the powerlifting training plan.

Warm up

At the beginning of your training, you should warm up the muscle groups that you want to use during strength training.

Training sessionSo warm up
Chest and bicepsMobility exercises for the upper body
Legs and shouldersMobility exercises for the lower body and shoulders
EachShoulder rotators, shoulder blades and thoracic spine and hips

In general, the following applies to warming up:

  • Walk on the treadmill for 5 minutes, cycle easily, increasing your pace
  • 5 minutes of dynamic stretching

Powerlifting training

It is important that you create a solid basis for further training with your first powerlifting training plan. The 5 × 5 system has proven to be a good training method for building strength. Less than 5 repetitions are not advisable for beginners and occur in the further phases of powerlifting training.

The main part of the training takes place directly after the warm-up. As a powerlifting beginner who is first approaching the right strength training, you will train with the powerlifting training plan with the 5 × 5 system:

5 sets of 5 repetitions of each exercise.

In addition to the three main exercises, you will also perform exercises that target and strengthen the auxiliary muscles. While the bench press, deadlift and squat are performed in the 5 × 5 system, you will use the 3 × 8 system for the remaining additional exercises. In this way you ensure that the muscles that provide important help in the main exercises are properly strengthened.

Cool-down and stretching

At the end of the workout, it is recommended to warm up for 5-10 minutes. After the training session, the body parts that were trained that day should be statically stretched.

  • Walk on the treadmill for 5 minutes, cycle lightly, at a slow pace
  • 5 minutes of static stretching

Powerlifting training duration

All training, including warming up and warming up, should no longer than 80 minutes last:

  • 10 minutes warm up,
  • 60 minutes main part,
  • 10 minutes to warm up

Note: Exercising too long could lead to undesirable effects such as overtraining or loss of muscle mass. So, even as a power lifter, plan enough regeneration phases.

Have fun getting stronger!