Starter Powerlifting Minimalist Program

Build up your squat, bench, and deadlift strength with this 3 day full body beginner to novice powerlifting program.

Workout Weekly Schedule:
Day 1 Squat/Bench
Day 2 Rest
Day 3 Deadlift/OHP
Day 4 Rest
Day 5 Squat/Bench
Day 6 Rest
Day 7 Rest

Consistency:
Stay consistent, try not to skip workouts.

How to Progress:
On the Main lifts add 5-10lbs every week, and on the accessory movement either add reps or weight through the weeks.
For Example:
On a 5x5
Week 1 Bench press 5x5 135lb
Week 2 Bench press 5x5 140lb 
Week 3 Bench press 5x5 145lb
Week 4 Bench press 5x5 150lb
Week 5 Bench press 5x5 155lb

Rest:
Rest between 3-5 minutes on the main lifts, and 2-4 on the extra lifts.

Diet:
Eat a high protein, and high to moderate calories for maximum strength and size gain.

Sleep:
Sleep between 7-9 hours of sleep a night for physical and mental health.

Exercise Form:
Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position.

Effort:
You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can.
What is RPE?
RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift.
[RPE 1] you can do 9 more reps until you can't 
[RPE 2] you can do 8 more reps until you can't 
[RPE 3] you can do 7 more reps until you can't 
[RPE 4] you can do 6 more reps until you can't 
[RPE 5] you can do 5 more reps until you can't 
[RPE 6] you can do 4 more reps until you can't 
[RPE 7] you can do 3 more reps until you can't 
[RPE 8] you can do 2 more reps until you can't 
[RPE 9] you can do 1 more reps until you can't 
[RPE 10] you can't do any more reps no matter what



Important keys to maximum strength and size:
1. Consistency
2. Progression
3. Rest
3. Diet
4. Sleep
5. Exercise Form
6. Effort 

I hope for the best for you. Stay consistent and get those gains. Good luck!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Barbell Row

Day 1 squat & Bench

Deadlift (Barbell)

Overhead Press (Barbell)

Bench Press (Close Grip)

Day 2 Deadlift & OHP

Pull-Up (Weighted)

Day 3 Bench & Squat 

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