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Are you are new lifter looking to get strong? It All Starts Here is the perfect beginner powerlifting program to get you started on your journey!
Program Variations
4 Week Program: The first block with primary compound lifts at 5 reps per set. Intensity gradually increases week over week. This is great if you just want to commit for 4 weeks.
12 Week Program: The full 3 blocks, with each block at 4 weeks long. Block 1 has primary compound lifts at 5 reps per set, Block 2 at 4 reps, and Block 3 at 3 reps.
Important Notes
Warm up properly before each workout. Recommended warmup would be 5-10 minutes of light cardio (walking on 2-4% incline, rowing at an easy pace, assault bike at al easy pace), dynamic movements related to the muscle groups being hit, and starting each lift with just the bar and progressing up toward top sets.
Start with the lower end of the percentage ranges and RPE, especially for the 1st week of each block. The final week of each block should be the hardest week, but below an RPE 10
Rest 2-3 minutes between sets for main lifts, 1-2 minutes for accessories.
You can repeat this program for as many cycles as you want!
Understanding RPE (Rate of Perceived Exertion)
Every exercise in this program will include an RPE target, which you will use to determine what weight to choose for each set.
RPE 7: You could do 3 more reps
RPE 8: You could do 2 more reps
RPE 9: You could do 1 more rep
RPE 10: Maximum effort, couldn't do any more reps
Rest and Recovery
Allow for rest days between workouts. Listen to your body and take additional rest if needed. If you're consistently hitting RPE 9-10 on your working sets, consider deloading for a week by reducing weight to 60-65% 1RM (RPE 5-6)