Powerlifting: The Big-3 Programme
A 12-week plan focused on the squat, bench press and deadlift. Built around progressive overload and meet preparation.
Overview
Powerlifting is the simplest, most honest strength sport in existence: three lifts, maximum weight, three attempts each. No subjective judgment, no style points. Your total is the sum of your best squat, bench press and deadlift. Over 12 weeks, this plan builds a meet-ready total through block periodisation — three phases that prepare your body for a peak.
This is not a beginner's plan. You need competent technique on all three lifts and a working knowledge of your current 1-rep max (or a recent set where you have a reliable estimate).
Golden Rule: Powerlifting gains come from hitting the logbook week after week. Smart programming, boring execution. The athletes who peak cleanly are the ones who don't miss reps in training.
Prerequisites
- 2+ years of consistent strength training
- 1RM within 5% accuracy on squat, bench, deadlift
- Clean technique (or coaching access to fix the issues this plan will expose)
- Recovery capacity: sleep 7+ hours, eating at maintenance or slight surplus
Understanding Your Numbers
The plan uses percentages of your 1-rep max for each lift. Calculate these before Week 1:
| % of 1RM | Reps you can typically hit | Purpose |
|---|---|---|
| 60-65% | 10-12 | Warm-up, technique |
| 70-75% | 6-8 | Volume / accumulation |
| 80-85% | 3-5 | Heavier volume |
| 87-92% | 1-3 | Intensity / peaking |
| 95%+ | 1 | Meet attempts / test week |
If you're estimating rather than recently tested, round down. A 10% overestimate will wreck the programme.
The rest of this plan is for supporters
You’ve read the overview. The full Advanced programme — the week-by-week schedule, the sessions, the progressions and the numbers — unlocks with an access code, from £0.67 a month. Every Beginner and Intermediate guide on the site stays free.