The Beginner Powerlifter Blueprint
The Best Online Powerlifting Plan for Beginners: How to Start powerlifting
As a strength coach for over a decade, I have seen a significant shift in people's reasons for going to the gym. In the past, resistance training was mainly associated with bodybuilding, whether that be in the pursuit of jumping on a stage with posing trunks or merely to have a build your beach bod. But as time has gone on, more and more people have seen that getting stronger and focusing on performance has benefits that transcend the quest for shredded abs and bigger biceps.
I wrote a pretty in-depth blog on damienlifts.co.nz about why I believe powerlifting is better than bodybuilding for beginners if you want to know WHY training in this style has become so popular.
I have been extremely fortunate to have built a coaching career, and then Strength Block gym, riding this new wave of enthusiasm for the sport of powerlifting. Because I have been coaching since it's renaissance, I have spent the better part of 10 years coaching complete beginners to absolute powerhouses. I've honed the program alongside the beginner journey and used all of this knowledge to create the ultimate powerlifting plan for beginners - Strength Block's Powerlifting Blueprint.
Where to Start for People New To Powerlifting
I am not going to pretend that I am the sole inventor of beginner powerlifting plans - everything I do has been achieved by standing on the shoulders of giants. The extensive history of the sport of powerlifting has birthed some time-tested programs and methodologies that have been successful in getting new lifters acquainted with the barbell. I have taken these methods in the Beginner Powerlifting Blueprint, added my real-world coaching experience, addressed some of their shortcomings, and added my twist to create a comprehensive path to intermediate-level strength.
The 5x5 Legacy
Should Beginners Do Starting Strength or StrongLifts?
If you've skipped hiring a coach and turned to Google to get you started in powerlifting, odds are you were pointed in Mark Rippetoe's "Starting Strength". This may be the most famous beginner powerlifting plan on the planet, thanks in part mainly to its incredible simplicity. It is a plan that is split into 2 training days (Day A and Day B) and performed 3 times a week (So week 1 = Day A, B, A and Week 2 = Day B, A, B, before repeating)
Day A
Squat 3x5
Bench 3x5
Deadlift 1x5
Day B
Squat 3x5
Overhead Press 3x5
Power Clean 3x5
Every session you add 5kg to your squat, 5-10kg to your deadlift, and 2.5 kg to your upper body lifts. Easy right? Reading the above template, you're probably wondering "wait, a power clean?!" - and you'd be right in wondering why that would be in a beginner plan. I could go into depth as to why Rippatoe decided it needed to be in there, but ultimately I would agree with you that it has no place in a beginner plan. It was this exact thinking that gave birth to StrongLifts, a carbon copy of Rippatoes Starting Strength that upped the reps to 5x5 over 3x5 and switched out the power clean for a bent-over row.
5 Problems with Starting Strength and StrongLifts
They Assume A Certain Level of Skill: While they recommend starting both plans with an empty barbell, they just jump straight into these big compound movements with very little direction on what to do if you've never been in a gym. While I don't think much time is needed before getting under a bar, it can be an intimidating task to tell people new to lifting to "just get in the squat rack".
They Are Boring: I get it, part of the magic is just how simple these plans are. However, I think the idea of repeating the same 2 workouts for 6-12 months is a tall order for the most disciplined lifter. Sure it works, but most people are going to jump ship way before they see an end to this style of training.
They Lack Any Accessories: The big compound movements are the biggest bang for your buck, but this doesn't mean accessory movements don't have their place. They serve to not only keep things interesting but also help build strength in your weak points that may be holding you back, are a tool to engrain better technique that you might be missing in your compound lifts, are also help in rounding out your overall physique.
The Progression Model Leaves Money on the Table: Both plans rely on linear progression - achieving progressive overload (basically, making progress) by adding a small amount of weight to each workout. Yes, this does work, but only to a point. It assumes that you'll be in the same state of recovery with each workout - and while they do implement a reset if you end up failing, it is a pretty clunky way of maintaining steady progress. Good on paper, a nightmare over a long enough period.
They Don't Provide All the Tools Required for Powerlifting: It's unfair to call both SS and SL "powerlifting " plans. While they both focus on the main lifts for the sport of powerlifting - the squat, bench and deadlift, they ultimately are just general strength programs. While sets of 5 are a proven method for building strength and size, they aren't enough to get a full understanding of long-term success. Most notable is the lack of hitting heavy singles, doubles and triples - arguably one of the most important aspects of powerlifting, understanding fluctuations in training and using concepts like RPE to negate it, and having built-in moments throughout the training cycle to test what you've learnt and realign your workload to your current ability.
The Beginner Powerlifter Blueprint addresses all these flaws and is available to be run on the Strength Block Training App.
The Answer: Periodisation For Beginner Powerlifting
Periodisation is often thought of as an "advanced" training strategy - something that is only required to be implemented at a later date. I disagree. Periodisation is just a means of breaking up training into different outcomes, to address any common weak points and provide alternative stimulus to keep progress going. The reason that most of these beginner plans keep it so simple is to provide new lifters with an easy-to-digest path forward. However, these plans are a product of their time. They are from books and forum posts, places where it would be virtually impossible to lead a beginner efficiently through a periodised training path without running into complications. But we've got smartphones now, and the Strength Block App remedies this.
The Beginner Powerlifting Blueprint is broken into 7 training blocks. Unlike traditional block periodisation, these blocks vary in length and I encourage you to repeat them if you feel like you haven't got the most out of them yet. This means that we can solve the problem of keeping your time in the gym fresh and engaging, while still taking advantage of the incredible progress you can make sticking with a single training modality as a new lifter.
Block 0: Before The Barbell (1-4 weeks)
This first block is completely optional, if you want to go to war and jump straight under the barbell and begin squatting, benching and deadlifting, you are free to skip this block. However, powerlifting training is a long-term goal, so taking a few weeks to get comfortable with the movements needed to perform the main lifts, build a bit of strength, get accustomed to working out and most importantly build confidence, then you are free to run through this. It regresses all the main movements to their easier counterparts, allowing you to dial in your form and coordination.
Block 1: Building a Foundation - Linear Periodisation (8+ Weeks)
As I've stated earlier, I appreciate the accessibility Starting Strength, StrongLifts and other 5x5 plans have provided for beginners. This block contains their DNA, utilising their time-tested approach to building strength and size in a slow and controlled manner. On top of this progression model, there are a few accessories thrown into each day, mainly unilateral movements (movements that target single limbs at each time to help with strength imbalances) as well as core work designed specifically to maximise your ability to squat, bench and deadlift. I recommend running this for at least 8 weeks, but this could be repeated 2,3 or even 4 times if you're happy with how it is progressing.
Block 2: Finding a Training Max (1 Week)
It's time to test the foundation you have built in the previous block!
This block is an introduction to one of the first tools that are incredibly important in your powerlifting arsenal - a training max. A Training Max in powerlifting is a calculated weight value, typically a percentage of your one-rep maximum (1RM), that you use to base your training loads on. It's not your all-out maximum weight you can lift for a single rep, but rather a slightly lower weight that you can lift with good form. This is usually set at around 90-95% of your 1RM. This equates to finding you a heavy set of 3 reps. The idea behind it is to ensure safety and promote consistent progress, as you're lifting within your capabilities while still challenging yourself. This allows you to focus on the quality of your reps, ingraining good technique, and reducing the risk of injury. In terms of progression, you adjust your training max over time, in line with strength gains.
So in this block, you'll find your 3 rep max and set it as your 1 rep max to calculate your percentages for the next block of training.
Block 3: Wave Periodisation -Strength and Work Capacity (8+ Weeks)
As I've stated before, linear periodisation cannot be maintained forever. This block serves as a way of introducing you to a new progression model - wave periodisation.
Wave periodisation is a highly effective approach to powerlifting training that breaks the training cycle down into four-week waves. Each wave progressively builds on the intensity of the preceding wave, providing a structured path to steadily increase strength over time.
During the first week of a wave, you'll start with a higher volume of reps at a lower percentage of thei training max we established in the last block. This sets the stage for endurance and muscle hypertrophy.
In the second week, the volume slightly decreases while the intensity increases. This phase is designed to promote strength gains without overly taxing the body.
In the third week, you'll perform fewer reps at an even higher percentage of your training max. This is the phase where true strength gains are made.
Finally, the fourth week serves as a deload week where the volume and intensity are reduced.
We then repeat this entire process again, starting at a higher percentage for that first week. This is why it's known as a wave, the weight and rep scheme "eaves" up and down, building ontop of itself with each go around.
This block will not only challenge you in rep ranges that you haven't messed with before (namely, 3s and 1s) but also introduce AMRAP sets.
AMRAP stands for 'As Many Reps As Possible'. This is a set in which a lifter performs as many repetitions as they can with a given weight, while still maintaining proper form. The AMRAP set is a highly effective tool in powerlifting, particularly for increasing work capacity and driving progress. It allows you to tap into your potential and challenge your established boundaries. Furthermore, it provides a clear metric of progress: as your training advances, the number of reps you can perform in an AMRAP set should increase. This makes it an excellent mechanism for gauging strength development over time without always relying on testing 1 rep maxes. Importantly, safety should always be paramount when performing AMRAP sets - stopping the set if form begins to break down is crucial to avoid injury. Live to lift another day!
As with the other blocks in this program, these waves can be performed multiple times. While I have 8 written out, there's no reason why you wouldn't be able to run this block multiple times before moving on!
Block 4: Finding a Training Max...Again (1 Week)
By now, you know the drill - time to find a new training max for the final "working" block of this Beginner Powerlifting Blueprint. The last block should make you more familiar with working at this 3 rep max rep range, so your confidence to push hard to find your training max should have increased alongside it. Good luck!
Block 5: Weak Point Training and an Introduction to RPE (7+ Weeks)
This final block is all about targeting your weak points, as well as incorporating a new concept - Rate of Perceived Exertion (RPE).
Weak point training refers to focusing on specific areas in which you may be struggling or lacking strength. By dedicating time and attention to these areas, you can improve overall strength and performance. Most of the time, the first weak point will be due to a lack of time spent in your weak positions, such as at the bottom of a squat. Because of this, this block introduces pause work, where you'll pause at common weak points during a lift to build strength in that area.
Additionally, this block incorporates RPE, which is a method of measuring and controlling the intensity of your training based on how hard the set feels. This means the Strength Block App can adjust your weights accordingly, depending on how difficult each set feels. It also allows for better recovery and prevents overtraining.
The app contains an RPE table for every lift to provide some guidance on whereabouts you should be aiming for!
Block 6: Taper, Peak and Test
Tapering, peaking, and testing are critical stages in any powerlifting programme as they prepare you for maximum performance during a competition or personal strength test.
The tapering phase is about strategically reducing your training volume, allowing your body to fully recover from the previous intense training blocks while keeping the intensity high. It usually lasts one to two weeks and reduces the accumulated fatigue from previous intense training periods. It's during this phase that your body's adaptive response takes a front seat, and your strength starts to peak.
In the peak phase, the primary focus is on lifting heavy weights at low volumes. You will typically be working with weights that are a high percentage of your training, but for very few reps. The intent here is to get used to handling heavier loads without causing too much fatigue.
Following these two stages, we arrive at the testing phase. This is where you'll apply all the progress made during your training cycle and test your 1 rep max for each of the three lifts: squat, bench press, and deadlift. This testing phase not only provides a clear picture of your strength gains but also gives you updated numbers to base your next training cycle.
Congratulations! You Have Unlocked the Ability to Run All TheIntermediate Plans on the Strength Block App
You've taken a comprehensive journey through the Beginner Powerlifting Blueprint, a structured program designed with the sole aim of maximising your strength. We've explored the undulating patterns of wave loading, the effectiveness of AMRAP sets and the importance of focusing on weak point training. Added to this, we’ve introduced you to the concept of RPE, and navigated through the critical stages of tapering, peaking and testing, all with one goal in mind - to elevate your powerlifting performance.
If you made it through the Beginner Powerlifting Blueprint, you now have the skillsets required to run any of the many intermediate plans on the Strength Block App. I recommend jumping to "Enter The Powerbuilder" Next - a personal favourite of mine! You'll find many of the concepts you came across in this programme, as well as a few more trips and tricks to continue your progress.
If you haven't run this program, but are interested in doing so, it's available on the Strength Block App. Join NZ's best strength training app - try it today with our 7-day free trial.