Pick a program built around squat, bench, and deadlift with clear weekly progression, matched to your training age.
For powerlifting, choose a routine that centers the squat, bench, and deadlift and progresses them on a schedule, since those three are what you compete in. Beginners do well on linear programs that add weight each session, while intermediates need weekly or block progression like 5/3/1 or a percentage-based plan. Look for 3 to 4 training days, competition-lift practice at least twice a week each, and accessory work for weak points.
Novices should run a linear progression that adds a small amount to the big lifts every session while it still works. Once that stalls, move to intermediate templates that progress week to week, such as 5/3/1, a Texas Method style plan, or a percentage block.
Your routine should have you squatting, benching, and deadlifting in the exact competition style, ideally each twice a week, one heavier and one lighter or volume day. Variations like paused bench and deficit deadlifts fill in as accessories, not replacements.
After the main lifts, add targeted work: rows and pulldowns for the back, triceps and shoulders for the bench, and hamstrings and abs for the pull. Keep these submaximal so they support the big three rather than drain recovery.
Pick a program built around squat, bench, and deadlift with clear weekly progression, matched to your training age.
