Hello! Welcome to the free 16 week training program!

This program assumes

you have access to basic gym equipment like a squat rack, bench, and
dumbbells. Nothing too specialized in here!

To start put your current maxes in the three powerlifts below, you can enter
them in either pounds or kilograms and the program will recommend weights
in the same system.

Squat 250 (with belt if you use one)

Bench Press 150
Deadlift 250 (with belt if you use one)

Deadlift can be either conventional or sumo, depending on your preference.

This program is designed to run you up to a meet or test day in week 16. So
you should plan it out and start week 1 as needed.

About the author:

Ryan Stinn is the co-owner of Inner Strength Products and has been
competing in powerlifting since 2005. A few years after he began competing
he decided he wanted to start building programs. He has been coaching
athletes since 2008 including many national and international podium lifters.
Week 1 Day 1 Sets Reps Weight/RPE Day 2
Squat 4 8 170 Deadlift
Bench 4 8 100 Dumbbell Shoulder Press
Barbell Row 3 10 8RPE Rear Delt Flies
Tricep Extensions 3 15 8RPE Side Plank
Front Plank 3 30sec Biceps

Athlete Notes:

Week 2 Day 1 Sets Reps Weight/RPE Day 2

Squat 4 8 175 Deadlift
Bench 4 8 105 Dumbbell Shoulder Press
Barbell Row 3 10 8RPE Rear Delt Flies
Tricep Extensions 3 15 8RPE Side Plank
Front Plank 3 30sec Biceps

Athlete Notes:

Week 3 Day 1 Sets Reps Weight/RPE Day 2

Squat 4 8 177.5 Deadlift
Bench 5 8 105 Dumbbell Shoulder Press
Barbell Row 4 10 9RPE Rear Delt Flies
Tricep Extensions 4 15 9RPE Side Plank
Front Plank 3 30sec Biceps

Athlete Notes:

Week 4 Day 1 Sets Reps Weight/RPE Day 2

Squat 3 8 172.5 Deadlift
Bench 3 8 102.5 Dumbbell Shoulder Press
Barbell Row 3 10 8RPE Rear Delt Flies
Tricep Extensions 3 15 8RPE Side Plank
Front Plank 3 30sec Biceps

Athlete Notes:
Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE
3 8 170 1ct Pause Squat 5 5 162.5
3 12 8RPE 3ct Pause Bench 4 6 92.5
3 10 8RPE Chin Ups/Pull Downs 3 12 8RPE
3 20sec Y Raise 3 10 8RPE
3 15 8RPE

Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE

3 8 175 1ct Pause Squat 5 5 167.5
3 12 8RPE 3ct Pause Bench 4 6 95
3 10 8RPE Chin Ups/Pull Downs 3 12 8RPE
3 20sec Y Raise 3 10 8RPE
3 15 8RPE

Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE

4 8 177.5 1ct Pause Squat 5 5 170
4 12 8RPE 3ct Pause Bench 5 6 97.5
3 10 9RPE Chin Ups/Pull Downs 3 12 9RPE
3 20sec Y Raise 3 10 8RPE
3 15 8RPE

Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE

3 8 172.5 1ct Pause Squat 3 5 165
3 12 8RPE 3ct Pause Bench 3 6 92.5
3 10 8RPE Chin Ups/Pull Downs 3 12 8RPE
3 20sec Y Raise 3 10 8RPE
3 15 8RPE
Day 4 Sets Reps Weight/RPE
1ct Pause Deadlift 5 4 165
Touch and Go Bench 4 10 90
Romanian Deadlift 3 8 112.5
Dumbbell Rows 3 15 9RPE

Day 4 Sets Reps Weight/RPE

1ct Pause Deadlift 5 4 170
Touch and Go Bench 4 10 92.5
Romanian Deadlift 3 8 117.5
Dumbbell Rows 3 15 9RPE

Day 4 Sets Reps Weight/RPE

1ct Pause Deadlift 5 4 172.5
Touch and Go Bench 5 10 92.5
Romanian Deadlift 4 8 122.5
Dumbbell Rows 3 15 9RPE

Day 4 Sets Reps Weight/RPE

1ct Pause Deadlift 3 4 167.5
Touch and Go Bench 3 10 90
Romanian Deadlift 2 8 117.5
Dumbbell Rows 3 15 9RPE
Week 5 Day 1 Sets Reps Weight/RPE Day 2
Squat 5 5 185 Deadlift
Bench 6 5 110 Barbell Shoulder Press
Barbell Row 4 8 8RPE Shrugs
Tricep Extensions 4 12 8RPE Side Plank
Front Plank 3 40sec Biceps

Athlete Notes:

Week 6 Day 1 Sets Reps Weight/RPE Day 2

Squat 5 5 190 Deadlift
Bench 6 5 112.5 Barbell Shoulder Press
Barbell Row 4 8 8RPE Shrugs
Tricep Extensions 4 12 8RPE Side Plank
Front Plank 3 40sec Biceps

Athlete Notes:

Week 7 Day 1 Sets Reps Weight/RPE Day 2

Squat 6 5 195 Deadlift
Bench 7 5 115 Barbell Shoulder Press
Barbell Row 4 8 8RPE Shrugs
Tricep Extensions 4 12 8RPE Side Plank
Front Plank 3 40sec Biceps

Athlete Notes:

Week 8 Day 1 Sets Reps Weight/RPE Day 2

Squat 3 5 182.5 Deadlift
Bench 4 5 107.5 Barbell Shoulder Press
Barbell Row 3 8 8RPE Shrugs
Tricep Extensions 3 12 8RPE Side Plank
Front Plank 3 40sec Biceps

Athlete Notes:
Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE
4 5 185 High Bar Squat 3 6 170
3 10 8RPE Spoto Bench 4 6 100
3 12 8RPE Chin Ups/Pull Downs 4 10 8RPE
3 25sec External Rotations 3 8 8RPE
4 12 8RPE

Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE

5 5 190 High Bar Squat 3 6 175
3 10 8RPE Spoto Bench 4 6 105
3 12 8RPE Chin Ups/Pull Downs 4 10 8RPE
3 25sec External Rotations 3 8 8RPE
4 12 8RPE

Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE

6 5 195 High Bar Squat 4 6 180
4 10 8RPE Spoto Bench 5 6 107.5
4 12 8RPE Chin Ups/Pull Downs 4 10 8RPE
3 25sec External Rotations 3 8 8RPE
4 12 8RPE

Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE

3 5 182.5 High Bar Squat 2 6 170
2 10 8RPE Spoto Bench 3 6 100
3 12 8RPE Chin Ups/Pull Downs 3 10 8RPE
3 25sec External Rotations 3 8 8RPE
4 12 8RPE
Day 4 Sets Reps Weight/RPE
1" Deficit Deadlift 3 6 167.5
Feet Up Bench 3 8 92.5
Romanian Deadlift 3 6 125
Dumbbell Rows 3 12 9RPE

Day 4 Sets Reps Weight/RPE

1" Deficit Deadlift 3 6 172.5
Feet Up Bench 3 8 97.5
Romanian Deadlift 3 6 130
Dumbbell Rows 3 12 9RPE

Day 4 Sets Reps Weight/RPE

1" Deficit Deadlift 4 6 177.5
Feet Up Bench 4 8 100
Romanian Deadlift 3 6 135
Dumbbell Rows 3 12 9RPE

Day 4 Sets Reps Weight/RPE

1" Deficit Deadlift 2 6 167.5
Feet Up Bench 3 8 92.5
Romanian Deadlift 3 6 125
Dumbbell Rows 3 12 9RPE
Week 9 Day 1 Sets Reps Weight/RPE Day 2
Squat 2 2 210 Deadlift
Squat 3 4 195 Deadlift
Bench 2 2 125 Barbell Shoulder Press
Bench 4 4 115 Rear Delt Flies
Barbell Row 4 6 8RPE Side Plank
Front Plank 3 50sec Biceps
Athlete Notes:

Week 10 Day 1 Sets Reps Weight/RPE Day 2

Squat 2 2 215 Deadlift
Squat 4 4 200 Deadlift
Bench 2 2 127.5 Barbell Shoulder Press
Bench 5 4 120 Rear Delt Flies
Barbell Row 4 6 8RPE Side Plank
Front Plank 3 50sec Biceps
Athlete Notes:

Week 11 Day 1 Sets Reps Weight/RPE Day 2

Squat 2 2 220 Deadlift
Squat 3 4 202.5 Deadlift
Bench 2 2 130 Barbell Shoulder Press
Bench 4 4 120 Rear Delt Flies
Barbell Row 4 6 8RPE Side Plank
Front Plank 3 50sec Biceps
Athlete Notes:

Week 12 Day 1 Sets Reps Weight/RPE Day 2

Squat 2 2 205 Deadlift
Squat 2 4 192.5 Deadlift
Bench 2 2 122.5 Barbell Shoulder Press
Bench 3 4 115 Rear Delt Flies
Barbell Row 3 6 8RPE Side Plank
Front Plank 3 50sec Biceps
Athlete Notes:
Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE
2 2 210 1ct Pause Squat 4 4 187.5
2 4 195 2ct Pause Bench 5 5 110
3 8 8RPE Pull Over 3 8 8RPE
3 12 8RPE External Rotations 3 8 8RPE
3 25sec
4 12 8RPE

Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE

2 2 215 1ct Pause Squat 4 4 192.5
3 4 200 2ct Pause Bench 5 5 110
4 8 8RPE Pull Over 3 8 8RPE
3 12 8RPE External Rotations 3 8 8RPE
3 25sec
4 12 8RPE

Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE

2 2 220 1ct Pause Squat 4 4 195
2 4 202.5 2ct Pause Bench 5 5 110
3 8 8RPE Pull Over 3 8 8RPE
3 12 8RPE External Rotations 3 8 8RPE
3 25sec
4 12 8RPE

Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE

2 2 205 1ct Pause Squat 3 4 187.5
2 4 187.5 2ct Pause Bench 4 5 110
2 8 8RPE Pull Over 2 8 8RPE
3 12 8RPE External Rotations 3 8 8RPE
3 25sec
4 12 8RPE
Day 4 Sets Reps Weight/RPE
1ct Pause Deadlift 5 3 175
DB Bench 3 12 8RPE
Romanian Deadlift 3 5 130
Dumbbell Rows 3 10 9RPE

Day 4 Sets Reps Weight/RPE

1ct Pause Deadlift 5 3 180
DB Bench 4 12 8RPE
Romanian Deadlift 3 5 135
Dumbbell Rows 3 10 9RPE

Day 4 Sets Reps Weight/RPE

1ct Pause Deadlift 5 3 185
DB Bench 3 12 8RPE
Romanian Deadlift 3 5 140
Dumbbell Rows 3 10 9RPE

Day 4 Sets Reps Weight/RPE

1ct Pause Deadlift 3 3 175
DB Bench 2 12 8RPE
Romanian Deadlift 2 5 130
Dumbbell Rows 3 10 9RPE
Week 13 Day 1 Sets Reps Weight/RPE Day 2
Squat 2 1 220 Deadlift
Squat 3 3 200 Deadlift
Bench 2 1 130 Dumbbell Shoulder Pres
Bench 4 3 120 Rear Delt Flies
Barbell Row 3 8 8RPE Side Plank
Front Plank 2 70sec Biceps
Athlete Notes:

Week 14 Day 1 Sets Reps Weight/RPE Day 2

Squat 2 1 227.5 Deadlift
Squat 3 3 205 Deadlift
Bench 2 1 135 Dumbbell Shoulder Pres
Bench 4 3 122.5 Rear Delt Flies
Barbell Row 3 8 8RPE Side Plank
Front Plank 2 70sec Biceps
Athlete Notes:

Week 15 Day 1 Sets Reps Weight/RPE Day 2

Squat 2 1 235 Deadlift
Squat 3 3 205 Deadlift
Bench 2 1 140 Dumbbell Shoulder Pres
Bench 4 3 122.5 Rear Delt Flies
Barbell Row 3 8 8RPE Side Plank
Front Plank 2 70sec Biceps
Athlete Notes:

Week 16 Day 1 Sets Reps Weight/RPE Day 2

Squat 2 1 217.5 Squat
Bench 3 1 130 Bench
Deadlift 1 1 217.5 Deadlift
Front Plank 1 80sec Front Plank
This workout should be done 5 days before meet/test dayThis workout should be done 2 days before m

Athlete Notes:
 Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE
2 1 220 High Bar Squat 3 5 175
3 3 200 Spoto Bench 4 5 105
3 8 8RPE Chin Ups/Pull Downs 3 12 8RPE
3 8 8RPE External Rotations 3 8 8RPE
2 40sec
3 10 8RPE

Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE

2 1 227.5 High Bar Squat 3 5 180
3 3 205 Spoto Bench 4 5 107.5
3 8 8RPE Chin Ups/Pull Downs 3 12 8RPE
3 8 8RPE External Rotations 3 8 8RPE
2 40sec
3 10 8RPE

Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE

2 1 235 High Bar Squat 3 5 185
3 3 205 Spoto Bench 4 5 110
3 8 8RPE Chin Ups/Pull Downs 3 12 8RPE
3 8 8RPE External Rotations 3 8 8RPE
2 40sec
3 10 8RPE

Sets Reps Weight/RPE Day 3 Sets Reps Weight/RPE

2 1 200
3 1 120
1 1 195
1 80sec
ould be done 2 days before meet/test day
Day 4 Sets Reps Weight/RPE
1" Deficit Deadlift 3 5 175
Feet Up Bench 3 6 100
Single Leg Romanain DL 3 10 8RPE
Dumbbell Rows 3 10 9RPE

Day 4 Sets Reps Weight/RPE

1" Deficit Deadlift 3 5 180
Feet Up Bench 3 6 102.5
Single Leg Romanain DL 3 10 8RPE
Dumbbell Rows 3 10 9RPE

Day 4 Sets Reps Weight/RPE

1" Deficit Deadlift 3 5 180
Feet Up Bench 3 6 102.5
Single Leg Romanain DL 3 10 8RPE
Dumbbell Rows 3 10 9RPE

Day 4 Sets Reps Weight/RPE

Squat 1 1 255
Bench Press 1 1 152.5
Deadlift 1 1 255