Sample Powerlifting Programs

5/3/1 Method (Jim Wendler)

Monday Tuesday Thursday Friday
Sunday Wednesday Saturday
(Squats) (Bench) (Deadlift) (Overhead Press)
• 1 x 5 @ 65% • 1 x 5 @ 65% • 1 x 5 @ 65% • 1 x 5 @ 65%
• 1 x 5 @ 75% • 1 x 5 @ 75% • 1 x 5 @ 75% • 1 x 5 @ 75%
Week 1
• 1 x 5 @ 85% • 1 x 5 @ 85% • 1 x 5 @ 85% • 1 x 5 @ 85%
Assistance Work Assistance Work Assistance Work Assistance Work
• 1 x 3 @ 70% • 1 x 3 @ 70% • 1 x 3 @ 70% • 1 x 3 @ 70%
• 1 x 3 @ 80% • 1 x 3 @ 80% • 1 x 3 @ 80% • 1 x 3 @ 80%
Week 2
• 1 x 3 @ 90% • 1 x 3 @ 90% • 1 x 3 @ 90% • 1 x 3 @ 90%
Assistance Work Assistance Work Assistance Work Assistance Work
• 1 x 5 @ 75% • 1 x 5 @ 75% • 1 x 5 @ 75% • 1 x 5 @ 75%
• 1 x 3 @ 85% • 1 x 3 @ 85% • 1 x 3 @ 85% • 1 x 3 @ 85%
Week 3
• 1 x 1 @ 95% • 1 x 1 @ 95% • 1 x 1 @ 95% • 1 x 1 @ 95%
Assistance Work Assistance Work Assistance Work Assistance Work
• 1 x 5 @ 40% • 1 x 5 @ 40% • 1 x 5 @ 40% • 1 x 5 @ 40%
Week 4 • 1 x 5 @ 50% • 1 x 5 @ 50% • 1 x 5 @ 50% • 1 x 5 @ 50%
(Deload) • 1 x 5 @ 60% • 1 x 5 @ 60% • 1 x 5 @ 60% • 1 x 5 @ 60%
Assistance Work Assistance Work Assistance Work Assistance Work
Program supports several options for assistance work. E.g., “Big but Boring” (5 x 10 of same exercise); Triumvirate;
Bodyweight exercises; Bodybuilding routine
Conjugate Method (Louie Simmons)
Monday Wednesday Friday Saturday
Sunday Tuesday Thursday
(Max Effort LB) (Max Effort UB) (Dynamic Effort LB) (Dynamic Effort UB)
Squat Variation Bench Variation Squat w/ Bands/Chains * Bench w/ Bands/Chains *
1 x 3-5 @ 90% 1 x 3-5 @ 90% 2 X 12 @ 50% 3 x 8 @ 50%
Week 1
Assistance Work Assistance Work Assistance Work Assistance Work
Good Morning Variation Bench Variation Squat w/ Bands/Chains * Bench w/ Bands/Chains *
1 x 3-5 @ 90% 1 x 3-5 @ 90% 2 X 12 @ 55% 3 x 8 @ 55%
Week 2
Assistance Work Assistance Work Assistance Work Assistance Work
Deadlift Variation Bench Variation Squat w/ Bands/Chains * Bench w/ Bands/Chains *
1 x 3-5 @ 90% 1 x 3-5 @ 90% 2 X 12 @ 60% 3 x 8 @ 60%
Week 3
Assistance Work Assistance Work Assistance Work Assistance Work
Lower Body (LB) Days: Hamstrings, Low Back, Abs Upper Body (UB) Days: Shoulders, Upper Back, Triceps, Biceps
3-5 exercises, 3-5 sets of 8-20 reps ea. 3-5 exercises, 3-5 sets of 8-20 reps ea.
* If you do not have access to bands/chains, use 75% (instead of 50%), 80% (instead of 55%), and 85% (instead of 60%)
Texas Method A (Mark Rippetoe)
Monday Wednesday Friday
Sunday Tuesday Thursday Saturday
(Volume Day) (Recovery Day) (Intensity Day)
Squat 5 x 5 Squat 2 x 5 Squat 1 x 5
Bench 5 x 5 Bench 2 x 5 Bench 1 x 5
Deadlift 5 x 5 Deadlift 2 x 5 Deadlift 1 x 5

Assistance Work Assistance Work Assistance Work

80-90% of 80% of Volume
5RM
Intensity Load Load
Assistance Work: Barbell Rows, Overhead Press, Incline Press, Pull-Ups, Stiff-Leg Deadlifts
Texas Method B (Mark Rippetoe)
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
• Squat 5 x 5
• Bench 5 x 5 • Bench 5 x 1 • Squat 5RM / 5 x 1
• Power Clean 5 x 3
Week 1 • Press 3 x 8 • Press 3-5RM • Deadlift 5RM / 1 x 2
• GHR 3 x 10
• LTE 3 x 10-12 • Dips 3 x 15 • BB Row 3 x 10
• Chin-Ups 3 x 10
• Squat 5 x 5
• Press 5 x 5 • Press 5 x 1 • Squat 5RM / 5 x 1
• Power Snatch 6 x 3
Week 2 • Bench 3 x 8 • Bench 3-5RM • Deadlift 5RM / 1 x 2
• GHR 3 x 10
• LTE 3 x 10-12 • Dips 3 x 15 • BB Row 3 x 10
• Chin-Ups 3 x 10
LTE = Lying Triceps Extension; GHR = Glute Hamstring Raises; BB Row = Barbell Row
 Juggernaut Method (Chad Wesley Smith)
Month 1: Sets of 10 Month 2: Sets of 8
Sun Mon - Squat Tues Wed - Bench Thurs Fri - Deadlift Sat Sun Mon - Squat Tues Wed - Bench Thurs Fri - Deadlift Sat

Week 1 4 x 10 @ 60% 4 x 10 @ 60% 4 x 10 @ 60% Week 1 4 x 8 @ 65% 4 x 8 @ 65% 4 x 8 @ 65%

Accumulation Phase 1 x 10+ @ 60% 1 x 10+ @ 60% 1 x 10+ @ 60% Accumulation Phase 1 x 8+ @ 65% 1 x 8+ @ 65% 1 x 8+ @ 65%

1 x 5 @ 55% 1 x 5 @ 55% 1 x 5 @ 55% 1 x 3 @ 60% 1 x 3 @ 60% 1 x 3 @ 60%

Week 2 1 x 5 @ 62.5% 1 x 5 @ 62.5% 1 x 5 @ 62.5% Week 2 1 x 3 @ 67.5% 1 x 3 @ 67.5% 1 x 3 @ 67.5%
Intensification Phase 2 x 10 @ 67.5% 2 x 10 @ 67.5% 2 x 10 @ 67.5% Intensification Phase 2 x 8 @ 72.5% 2 x 8 @ 72.5% 2 x 8 @ 72.5%
1 x 10+ @ 67.5% 1 x 10+ @ 67.5% 1 x 10+ @ 67.5% 1 x 8+ @ 72.5% 1 x 8+ @ 72.5% 1 x 8+ @ 72.5%

1 x 5 @ 50% 1 x 5 @ 50% 1 x 5 @ 50% 1 x 5 @ 50% 1 x 5 @ 50% 1 x 5 @ 50%

Week 3 1 x 3 @ 60% 1 x 3 @ 60% 1 x 3 @ 60% 1 x 3 @ 60% 1 x 3 @ 60% 1 x 3 @ 60%
Week 3
Realization Phase 1 x 1 @ 70% 1 x 1 @ 70% 1 x 1 @ 70% 1 x 2 @ 70% 1 x 2 @ 70% 1 x 2 @ 70%
Realization Phase
1 X AMRP @ 75% 1 X AMRP @ 75% 1 X AMRP @ 75% 1 X 1 @ 75% 1 X 1 @ 75% 1 X 1 @ 75%
1 X AMRP @ 80% 1 X AMRP @ 80% 1 X AMRP @ 80%
1 X 5 @ 40% 1 X 5 @ 40% 1 X 5 @ 40%
Week 4
1 x 5 @ 50% 1 x 5 @ 50% 1 x 5 @ 50% 1 X 5 @ 40% 1 X 5 @ 40% 1 X 5 @ 40%
Deload Week 4
1 x 5 @ 60% 1 x 5 @ 60% 1 x 5 @ 60% 1 x 5 @ 50% 1 x 5 @ 50% 1 x 5 @ 50%
Deload
1 x 5 @ 60% 1 x 5 @ 60% 1 x 5 @ 60%
Month 3: Sets of 5
Month 4: Sets of 3
Sun Mon - Squat Tues Wed - Bench Thurs Fri - Deadlift Sat
Sun Mon - Squat Tues Wed - Bench Thurs Fri - Deadlift Sat
Week 1 4 x 5 @ 70% 4 x 5 @ 70% 4 x 5 @ 70%
Accumulation Phase 1 x 5+ @ 70% 1 x 5+ @ 70% 1 x 5+ @ 70% Week 1 6 x 3 @ 75% 6 x 3 @ 75% 6 x 3 @ 75%
Accumulation Phase 1 x 3+ @ 75% 1 x 3+ @ 75% 1 x 3+ @ 75%
1 x 5 @ 65% 1 x 5 @ 65% 1 x 5 @ 65%
Week 2 1 x 5 @ 72.5% 1 x 5 @ 72.5% 1 x 5 @ 72.5% 1 x 1 @ 70% 1 x 1 @ 70% 1 x 1 @ 70%
Intensification Phase 3 x 5 @ 77.5% 3 x 5 @ 77.5% 3 x 5 @ 77.5% Week 2 1 x 1 @ 77.5% 1 x 1 @ 77.5% 1 x 1 @ 77.5%
1 x 5+ @ 77.5% 1 x 5+ @ 77.5% 1 x 5+ @ 77.5% Intensification Phase 4 x 3 @ 82.5% 4 x 3 @ 82.5% 4 x 3 @ 82.5%
1 x 3+ @ 82.5% 1 x 3+ @ 82.5% 1 x 3+ @ 82.5%
1 x 5 @ 50% 1 x 5 @ 50% 1 x 5 @ 50%
1 x 3 @ 60% 1 x 3 @ 60% 1 x 3 @ 60% 1 x 5 @ 50% 1 x 5 @ 50% 1 x 5 @ 50%
Week 3 1 x 2 @ 70% 1 x 2 @ 70% 1 x 2 @ 70% 1 x 3 @ 60% 1 x 3 @ 60% 1 x 3 @ 60%
Realization Phase 1 x 1 @ 75% 1 x 1 @ 75% 1 x 1 @ 75% 1 x 1 @ 70% 1 x 1 @ 70% 1 x 1 @ 70%
Week 3
1 x 1 @ 80% 1 x 1 @ 80% 1 x 1 @ 80% 1 x 1 @ 75% 1 x 1 @ 75% 1 x 1 @ 75%
Realization Phase
1 X AMRP @ 85% 1 X AMRP @ 85% 1 X AMRP @ 85% 1 x 1 @ 80% 1 x 1 @ 80% 1 x 1 @ 80%
1 x 1 @ 85% 1 x 1 @ 85% 1 x 1 @ 85%
1 X 5 @ 40% 1 X 5 @ 40% 1 X 5 @ 40% 1 X AMRP @ 90% 1 X AMRP @ 90% 1 X AMRP @ 90%
Week 4
1 x 5 @ 50% 1 x 5 @ 50% 1 x 5 @ 50%
Deload
1 x 5 @ 60% 1 x 5 @ 60% 1 x 5 @ 60% 1 X 5 @ 40% 1 X 5 @ 40% 1 X 5 @ 40%
Week 4
1 x 5 @ 50% 1 x 5 @ 50% 1 x 5 @ 50%
Deload
1 x 5 @ 60% 1 x 5 @ 60% 1 x 5 @ 60%
Juggernaut 2.0 (Chad Wesley Smith)
Sun Mon Tues Wed Thurs Fri Sat
Squat Bench Deadlift Squat Bench
4 x 6 @ 70-75% 4 x 5 @ 75-80% 3 x 4 @ 80-85% 4 x 5 @ 75-80% 3 x 4 @ 80-85%
Week 1
Squat Variation Bench Variation Deadlift Variation Squat Variation Bench Variation
3 x 6 @ 70-75% 3 x 5 @ 75-80% 2 x 4 @ 80-85% 3 x 5 @ 75-80% 2 x 4 @ 80-85%
Squat Bench Deadlift Squat Bench
3 x 4 @ 80-85% 4 x 6 @ 70-75% 4 x 6 @ 70-75% 4 x 6 @ 70-75% 4 x 5 @ 75-80%
Week 2
Squat Variation Bench Variation Deadlift Variation Squat Variation Bench Variation
2 x 4 @ 80-85% 3 x 6 @ 70-75% 3 x 6 @ 70-75% 3 x 6 @ 70-75% 3 x 5 @ 75-80%
Squat Bench Deadlift Squat Bench
4 x 5 @ 75-80% 3 x 4 @ 80-85% 4 x 5 @ 75-80% 3 x 4 @ 80-85% 4 x 6 @ 70-75%
Week 3
Squat Variation Bench Variation Deadlift Variation Squat Variation Bench Variation
3 x 5 @ 75-80% 2 x 4 @ 80-85% 3 x 5 @ 75-80% 2 x 4 @ 80-85% 3 x 6 @ 70-75%

Low-Intensity Days Med-Intensity Days High-Intensity Days

Body by Meat (Dr. David “Pete” Peterson)
Monday Tuesday Wednesday Thursday Friday Saturday
Sunday
(Heavy Day) (Heavy Day) (Heavy Day) (Light Day) (Light Day) (Light Day)
Squat Bench Conventional Deadlift Squat Variation Bench Variation Deadlift Variation
Week 1 5x5 5x5 5x5 4-6 x 8 6x8 6x8
Assistance Work Assistance Work Assistance Work Assistance Work Assistance Work Assistance Work
Squat Bench Conventional Deadlift Squat Variation Bench Variation Deadlift Variation
Week 2 5x5 5x5 5x5 4-6 x 8 6x8 6x8
Assistance Work Assistance Work Assistance Work Assistance Work Assistance Work Assistance Work
Squat Bench Conventional Deadlift Squat Variation Bench Variation Deadlift Variation
Week 3 5x5 5x5 5x5 4-6 x 10 5 x 10 5 x 10
Assistance Work Assistance Work Assistance Work Assistance Work Assistance Work Assistance Work
Squat Bench Conventional Deadlift Squat Variation Bench Variation Deadlift Variation
Week 4 4x3 4x3 4x3 4-6 x 10 5 x 10 5 x 10
Assistance Work Assistance Work Assistance Work Assistance Work Assistance Work Assistance Work
Squat Bench Conventional Deadlift Squat Variation Bench Variation Deadlift Variation
Week 5 4x3 4x3 4x3 4-6 x 12 4 x 12 4 x 12
Assistance Work Assistance Work Assistance Work Assistance Work Assistance Work Assistance Work
Squat Bench Conventional Deadlift Squat Variation Bench Variation Deadlift Variation
Week 6 4x3 4x3 4x3 4-6 x 12 4 x 12 4 x 12
Assistance Work Assistance Work Assistance Work Assistance Work Assistance Work Assistance Work
Squat Day: Stiff-Leg Deadlift or Leg Curl; Goblet Squats or Bench Day: Standing Military Press or Seated DB Press; Deadlift Day: Barbell Rows or Pull-Ups; 1-Arm Rows or Narrow-
Leg Extensions; Glute Bridges or Side Planks Incline Bench DB or Flat Bench DB; Ab Roller or Planks Grip Pull-Downs; Knee-Ups or Back Hyperextension