Powerlifting training program for beginners

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-06-12

Target of the workouts: mass gain

Objectives of the workouts:

1. Increasing muscle mass
2. Learning the technique of basic exercises
3. Strengthening the ligamentous apparatus

Methods of execution: separately

Duration: approximately 2 months.

Difficulty: (average)

According to Yandex statistics, up to 10,000 people search for similar training programs every month. This indicates a demand. More and more people want to get into powerlifting but don't know where to start.

The overwhelming majority of these individuals are already adults. Therefore, the main goal of these activities is not to become a world champion, but to become bigger and stronger. Those searching for such training programs online are usually training without a coach. Why do they do this? Either they don't trust anyone, or there is no good coach nearby, or they are short on money for a good coach, or they are training in their home gym. In any case, if you've found this page, it means you want to start powerlifting.

Let's assume the following:

• You are a beginner or have minimal experience.
• You do not have significant excess body weight.
• You are young or of middle age.
• You can handle axial loads on your spine well (without pain or any unpleasant sensations).
• You train in a gym that has all the necessary equipment.

If these assumptions are true, then this program may be right for you.

So, we will train 3 times a week using a standard scheme for gaining muscle mass with basic powerlifting exercises.

That’s it. 21 exercises. This is quite enough to train almost all muscles. Next to each exercise, you will find the approximate number of sets and repetitions (including warm-up). This is a typical powerlifting training program for building muscle mass and strength. Each muscle group is trained once a week. I believe this is an optimal option for beginners. In the first month, do 3 sets (including warm-up) of 10-15 repetitions for each exercise. Then, starting with the basic exercises, you can add 1 set and decrease the repetitions to 8-12 while increasing the weights. But this should primarily apply to squats, deadlifts, presses, push-ups, and pull-ups.

You should aim to follow this plan for about 3 months. After that, you need to change and swap some exercises, as muscles gradually adapt to the same movements.

What can you achieve with this training program? Well, firstly, I will not guarantee you anything. That would be pointless. I’ll just share average figures. If everything goes well, you might gain about 5-6 kg in 3 months, and your results in basic exercises will increase by approximately 50%. That’s a good result. But one of the essential conditions is 3-4 meals a day. Good luck. And may the strength be with you!

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