5 Top Powerlifting Programs for Beginners: Build a Strong Foundation and Maximize Your Strength
So you've decided to start powerlifting and are eager to begin your journey towards building a strong foundation and maximizing your strength. With so many beginner powerlifting programs out there, it's crucial to choose the right one for you.
In this comprehensive guide, we will cover five top powerlifting programs for beginners:
1) TSA Beginner Approach
2) GZCL Program
3) 5/3/1 for Beginners
4) Phrak's Greyskull LP
5) Starting Strength
These programs are carefully selected based on the following three criteria:
1) Created by renowned powerlifting coaches (not influencers)
2) Proven success with thousands of beginner powerlifters
3) Free and accessible for everyone
All these programs are free on Boostcamp App
You can find all these powerlifting programs for free on Boostcamp App, the lasting lifitng app you'll ever need. On Boostcamp, you can run these programs with automated weight progressions, exercise video guidance, easy workout logging, and training analytics. You can also use Boostcamp to create your own training routines if you wish.
Without further ado, here are the list of the best free beginner powerlifting programs on the internet.
1. TSA Beginner Approach
The Strength Athlete (TSA) Beginner Approach is a popular powerlifting program designed specifically for beginners. It's an excellent choice if you're new to the sport and want a structured, easy-to-follow program that focuses on building a strong foundation.
The TSA Beginner Approach is a four-day-per-week program, with each day focusing on at least one of the main powerlifting movements of squat, bench press, and deadlift. The program incorporates accessory exercises to target specific muscle groups and improve your overall strength. Each week, you'll perform the main lifts with varying intensity and volume to stimulate muscle growth and adaptation. The program also includes many accessory exercises to help you develop a balanced physique to ensure long-term progress.
Key features of the TSA Beginner Approach:
4 workouts per week
Each week has 2 squat sessions, 2 deadlift sessions, 3 bench sessions
Full-body training every workouts
Each week increases in intensity over 9 weeks
Many exercise variations and set schemes
Why do the TSA Beginner Approach?
Wave progression: The TSA Beginner Approach introduces the concept of wave progression, which is a form of progressive overload that is more advanced than linear progression. Wave progression involves weekly changes in intensity and volume before peaking in week 9. This type of progression is generally "smarter" than linear progression (same workouts every week) and is more fun for a lifter.
Week 1: Intro/Acclimation
Week 2-4: Progression
Week 5: Deload
Week 6-8: Intensification
Week 9: 3 Rep Max Testing
Repeat program
Accessory exercises: The program includes targeted accessory exercises to help you develop a well-rounded strength base. These exercises focus on muscle groups that are crucial for powerlifting success, such as the upper back, hamstrings, and triceps. The program prevents newer lifters from specializing too early and developing an imbalanced physique.
Made by Bryce Lewis and TSA: The Strength Athlete (TSA) is a highly-regarded online powerlifting coaching team that has produced many elite-level powerlifters around the world. TSA was founded by Bryce Lewis, who is a competitive drug-free elite powerlifter in the 83-105kg weight classes. He holds records in both the USA Powerlifting federation (USAPL) and International Powerlifting Federation (IPF), and strives to promote the comprehension and love of powerlifting training throughout the world.
How to start TSA Beginner Program?
You can run the full TSA Beginner Approach for free on Boostcamp App, the last lifting app you'll ever need. Find tons of free and proven programs on Boostcamp, or create your own custom programs and track your progress.
2. GZCL Program
GZCL Program (GZCLP) is a famous linear progression program. GZCL Program, created by powerlifter Cody Lefever (aka GZCL), is a flexible and customizable powerlifting program that can be easily adapted for beginners. It follows a simple yet effective framework based on a tier system, which allows you to prioritize your main lifts while still incorporating accessory work to build both strength and muscle.
As a beginner, you'll typically follow 3-4 days of training per week, with each day focusing on one of the main powerlifting lifts: squat, bench press, deadlift, and overhead press. Your T1 exercises will consist of the main lifts, performed at a high intensity (85-100% of your 1RM) for low reps (1-3). T2 exercises will be variations of the main lifts or other compound exercises, performed at a lower intensity (65-85% of 1RM) for higher reps (6-10). Finally, T3 exercises will target specific muscle groups and are performed at an even lower intensity (40-65% of 1RM) for higher reps (10-15).
The GZCL Program is ideal for powerlifting beginners who want a customizable approach to strength building. You can choose the number of training sessions per week and adjust the exercise selection to suit your needs. The progression in the GZCL Program is based on your performance, ensuring you only progress when you're ready.
Key features of GZCL Program:
3-4 day per week variations available
Build both strength (squat, bench, deadlift) and muscle
Each week is the same format (linear progression)
Highly customization program with T1, T2, T3 exercises
Can run this program for months and months
Each workout can be broken down into 3 different tiers of exercises:
Tier 1 (T1): a primary compound lifts (squat, bench, deadlift, or overhead press), done for 5 sets of 3 reps at the heaviest weight
Tier 2 (T2): a secondary compound lift, done for 3 sets of 10 reps at a lighter weight
Tier 3 (T3): accessory exercises (like curls, abs, and pulls), done for 3 sets of 15+ reps at the lightest weight
Why use GZCL Program?
Personalized Progression: The GZCL program features an auto-regulation system that enables you to progress at your own pace. If you're able to complete all your sets and reps for a given exercise, you'll increase the weight by a small increment (typically 5 lbs. for upper body lifts and 10 lbs. for lower body lifts) the following week.
Customization: The GZCL program's flexibility and customizable nature make it ideal for beginners. It allows you to address weaknesses, build muscle mass, and develop proper technique while steadily increasing your strength. Furthermore, its auto-regulation system ensures that you're always working within your capabilities, reducing the risk of injury and helping you progress at a sustainable pace.
Simple to follow: The GZCL program's flexibility and customizable nature make it ideal for beginners. It allows you to address weaknesses, build muscle mass, and develop proper technique while steadily increasing your strength. Furthermore, its auto-regulation system ensures that you're always working within your capabilities, reducing the risk of injury and helping you progress at a sustainable pace.
How to start GZCLP?
You can run the full GZCL Program for free on Boostcamp App, the last lifting app you'll ever need. Find tons of free and proven programs on Boostcamp, or create your own custom programs and track your progress.
3. 5/3/1 for Beginners
Created by powerlifting coach and author Jim Wendler, 5/3/1 for Beginners is a popular strength-building program that is designed to be simple, yet effective. Jim Wendler's 5/3/1 is a well-known powerlifting training philosophy that has been successfully by hundreds of thousands of beginners, intermediates, to advanced lifters alike. 5/3/1 for Beginners is the version adapted for beginners that focuses on slow and steady progress, making it perfect for those who want a long-term, sustainable approach to increasing your four primary compound lifts: the squat, bench press, deadlift, and overhead press.
The 5/3/1 for Beginners program follows a four-week cycle with three training days per week. Each training day focuses on two primary lifts, and you'll use a percentage-based training method to determine your working weights. The program is designed to gradually increase your training weights over time, allowing for consistent progress without overwhelming your body.
Key features of 5/3/1 for Beginners:
Duration: 4 weeks cycles (to be run over and over)
Training frequency: 3 times per week
Primary lifts: Squat, bench press, deadlift, overhead press
5/3/1 Workout Schedule
The 5/3/1 for Beginners program is based on linear periodization, meaning that each week, you'll work with different percentages of your one-rep max (1RM) for each lift. The program is structured as follows:
Week 1: 3 sets of 5 reps at 65%, 75%, and 85% of your 1RM
Week 2: 3 sets of 3 reps at 70%, 80%, and 90% of your 1RM
Week 3: 3 sets of 5, 3, and 1 rep(s) at 75%, 85%, and 95% of your 1RM
Week 4: Deload week (3 sets of 5 reps at 40%, 50%, and 60% of your 1RM)
After completing the four-week cycle, you can repeat the program, increasing your 1RM by 5-10 pounds for the upper body lifts (bench press and overhead press) and 10-20 pounds for the lower body lifts (squat and deadlift).
Why use 5/3/1 for Beginners?
Simple and effective progression: 5/3/1 for beginners follows a straightforward structure, making it easy for newcomers to understand and execute. The program's progression is based on gradually increasing weights and percentages, which helps to build strength progressively without overwhelming the trainee.
Focus on the fundamentals: The 5/3/1 program emphasizes the four main powerlifting exercises – the squat, bench press, deadlift, and overhead press. This focus on the fundamentals helps beginners build a strong foundation in powerlifting and ensures they develop proper form and technique from the outset.
Long-term approach to strength building: 5/3/1 for beginners is designed to promote consistent, long-term strength gains. The program uses a four-week cycle, where trainees increase the weight gradually each week before resetting to a slightly higher weight in the next cycle. This encourages sustainable progress and helps avoid plateaus.
How to start 5/3/1 for Beginners?
You can run the full 5/3/1 for Beginners for free on Boostcamp App, the last lifting app you'll ever need. Find tons of free and proven programs on Boostcamp, or create your own custom programs and track your progress.
4. Phrak's Greyskull
Phrak's Greyskull LP is a popular variation of the original Greyskull Linear Progression (LP) program, developed by John Sheaffer (also known as Johnny Pain). Phrak's version is designed for beginners who want to build strength, muscle mass, and develop proper lifting technique. It is a simple, easy-to-follow program based on linear progression, making it ideal for novice lifters.
The program revolves around three primary compound lifts – the squat, bench press, and deadlift – along with other key exercises, such as the overhead press and row. Phrak's Greyskull LP is a full-body workout routine that is typically performed three times per week with at least one day of rest between workouts.
Key features of Phrak's Greyskull:
Simplicity: Phrak's Greyskull LP is easy to follow, with a straightforward workout structure and alternating full-body workouts that focus on key compound lifts.
Linear progression: The program is built on the concept of linear progression, enabling beginners to consistently add weight to their lifts and build strength over time.
AMRAP sets: The last set of each exercise is an "As Many Reps As Possible" set, encouraging lifters to push themselves while maintaining proper form.
Balanced approach: Phrak's Greyskull LP emphasizes both upper and lower body exercises, ensuring a well-rounded strength-building routine for beginners.
Phrak's Greyskull LP consists of alternating Workout A and Workout B:
Workout A:
Bench Press or Overhead Press (alternate each workout) - 3 sets x 5 reps
Barbell Row - 3 sets x 5 reps
Squat - 3 sets x 5 reps
Workout B:
Bench Press or Overhead Press (alternate each workout) - 3 sets x 5 reps
Barbell Row - 3 sets x 5 reps
Deadlift - 1 set x 5 reps
The last set of each exercise is performed as an "AMRAP" set, which stands for "As Many Reps As Possible." This set challenges lifters to perform as many reps as they can with proper form while still leaving a rep or two "in the tank."
Why use Phraks Greyskull LP?
Beginner-friendly: Phrak's Greyskull LP is designed specifically for beginners, offering a clear, easy-to-follow structure that helps novice lifters build a solid foundation in powerlifting and develop proper lifting techniques.
Steady gains: The program's linear progression approach ensures continuous progress in strength and muscle growth, allowing lifters to see tangible results and stay motivated throughout their fitness journey.
Efficient and time-saving: With just three full-body workouts per week, Phrak's Greyskull LP is an efficient and time-effective program that can easily fit into busy schedules while still providing the benefits of consistent strength training.
How to start Greyskull?
You can run the full Phrak’s Greyskull for free on Boostcamp App, the last lifting app you'll ever need. Find tons of free and proven programs on Boostcamp, or create your own custom programs and track your progress.
5. Starting Strength
No list of strength training programs is complete without mentioning the OG of linear progression programs: Starting Strength. While there are many new advances on trianing methodologies like TSA, 5/3/1, and GZCLP, Starting Strength is still an immensely popular old school program.
Starting Strength was developed by Mark Rippetoe, a renowned strength coach and author, with the aim of providing a simple and effective program for novice lifters. The program's principles are rooted in focusing on compound lifts, linear progression, and prioritizing technique. Starting Strength has gained popularity due to its success in helping beginners make rapid progress in strength and muscle development.
Key features of Starting Strength:
Simple and easy to follow: The straightforward structure of Starting Strength makes it an ideal choice for beginners. The program is easy to understand, and the focus on compound exercises allows for a streamlined approach to strength training.
Rapid progression: Starting Strength's linear progression model enables lifters to experience rapid strength and muscle gains in the initial stages of their fitness journey. This fast progress can be highly motivating and help to build confidence in your abilities.
Emphasis on technique: The program's focus on compound lifts and the importance of proper form ensures that beginners learn the correct techniques for each exercise. This focus on technique minimizes the risk of injury and lays the foundation for long-term success in powerlifting.
Starting Strength Workout Structure:
Workout A:
Squat - 3 sets x 5 reps
Bench Press - 3 sets x 5 reps
Deadlift - 1 set x 5 reps
Workout B:
Squat - 3 sets x 5 reps
Overhead Press - 3 sets x 5 reps
Power Clean - 5 sets x 3 reps
The Starting Strength routine follows a linear progression model, meaning you will add weight to each exercise in every workout session. As a beginner, you will typically add 5 lbs (2.3 kg) for upper body exercises and 10 lbs (4.5 kg) for lower body exercises. As you progress, these increments may decrease to ensure continued progress without overexertion or injury.
How to start Starting Strength?
You can run the full Starting Strength for free on Boostcamp App, the last lifting app you'll ever need. Find tons of free and proven programs on Boostcamp, or create your own custom programs and track your progress.