Powerlifting programs for the squat, bench, and deadlift
Sheiko, Smolov, nSuns 5/3/1, Candito 6-Week, GZCL Method. Every major powerlifting program is in Boostcamp, with peaking templates, percentage-based loading, RPE logging, and 1RM tracking built into every session.
What real powerlifting programming requires
Powerlifting isn't general strength training. The structure, the lift selection, and the loading scheme are all built around peaking for a meet.
Powerlifting programs from real coaches
Periodized powerlifting programs from Sheiko, Candito, Cody Lefever, Jim Wendler, and others. All free, with the full block structure and weight calculations done for you.
Tools built for powerlifters
The features that matter when you're chasing competition numbers: 1RM tracking, RPE-based programming, percentage loading, and the analytics to see whether a block actually paid off.
How to plan a powerlifting meet prep
Six steps from "I want to compete" to "I made my openers." The same loop most lifters and coaches use for a 12-week peak.
- 1Pick a program for the prep windowFirst meet, 8-12 weeks out: Candito 6-Week or a Sheiko variant. More experienced: Sheiko 29 / 32 / 37 or a custom peak. The first block of prep usually runs 4-6 weeks, then a peaking block runs 4-6 weeks.
- 2Set conservative training maxesUse 87-90% of your true 1RM as your starting training max for each lift. Going lighter than you think you need to is the right call. The program adds weight from there.
- 3Train the competition lifts at competition cuesPause every bench rep at competition depth. Squat to depth on every working set. Deadlift from a dead stop. Build the platform habits in training so they're automatic on meet day.
- 4Log RPE on top setsEvery top single, top double, and AMRAP gets an RPE 5-10 score. Watch the trend across the block. If RPE creeps up at the same percentages, fatigue is accumulating.
- 5Taper in the final two weeksThe last two weeks should drop volume sharply while keeping intensity high enough to stay sharp. Most peaks end with a single max attempt at 90-95% the week before the meet, then a deload.
- 6Open conservatively on meet dayOpen at 90-92% of your training-day best. Take a second attempt you're confident you'll make. Save the third for a real test. Bombing out on openers is the most common preventable mistake.
Hit your numbers.
Frequently asked questions
It depends on your experience and how close you are to a meet. Beginners and early intermediates do well on nSuns 5/3/1 LP or the Candito 6-Week Program. Intermediate-to-advanced lifters often run Sheiko (29, 32, or 37) for offseason work and peaking. Smolov and Smolov Jr are short, brutal specialization blocks for the squat or bench. All of these are free in Boostcamp.
Yes. The major powerlifting programs (nSuns 5/3/1, Sheiko, Smolov, Candito 6-Week, GZCL Method) are free, along with the workout tracker, RPE/RIR logging, the plate calculator, and personal record tracking. Boostcamp Pro adds the Strength Score, per-muscle volume heatmap, personalized programs, and 20+ exclusive coach programs, but you don't need Pro to run a peaking cycle.
Yes. Sheiko 29, 32, 37, Smolov, Smolov Jr, the Candito 6-Week Program, nSuns 5/3/1 LP, GZCL Method, and many other classic powerlifting programs are in the free library. Each comes with the full block structure, percentage-based loading from your training max, and the right deload cadence built in.
Boostcamp tracks every PR automatically: actual 1RM (when you log a true single), max weight per rep range, and an estimated 1RM (e1RM) curve calculated from your top sets across an exercise. The e1RM curve is what most powerlifters watch between meets to gauge whether they're trending up. Pro adds the Strength Score, which combines all three competition lifts (plus overhead press and rows) into a single 0-100 score using the IPF DOTS formula.
Yes. Every set has an RPE field (5 to 10) and a separate RIR (Reps In Reserve) field. Programs that prescribe RPE-based loading (like Mike Tuchscherer's RTS-style work or autoregulated Sheiko variants) are run as designed. You can also retroactively log RPE on programs that don't prescribe it, which is useful for tracking fatigue across a block.
Most lifters peak with an 8-12 week cycle. For a first meet, the Candito 6-Week Program or a peaking variant of nSuns works well. For a second or third meet, Sheiko 29 or 37 is a strong choice. For experienced lifters, a custom peak built in Boostcamp's program builder gives you the most control. The key is to set conservative training maxes, taper volume in the last 2-3 weeks, and open conservatively on meet day.
Yes. The custom program builder supports multi-week mesocycles, training-max waves, percentage-based loading, supersets, and custom exercises. You can fork an existing program (Sheiko, Candito, or any other) and tweak the assistance work, conjugate-style variations, or volume targets. Free accounts can build programs with limits; Pro removes the cap.
The Strength Score (Pro) is a single 0-100 number based on your lifetime PRs in squat, bench, deadlift, overhead press, and rows, normalized for bodyweight via the IPF DOTS formula. It's the cleanest single metric for tracking trajectory across blocks, since individual lifts move at different rates. Most powerlifters check it at the end of each block (post-deload) to see whether the block actually paid off.