Beginner Powerlifting Program: Simple Progress on the Big Three

Powerlifting looks intense, but your first program should feel surprisingly straightforward. Focus on clean technique, small weekly progress, and smart accessories. With this beginner powerlifting program, you’ll build strength quickly without beating yourself up.

Train three days per week, each centered on one main lift plus accessories that reinforce strong positions.

Weekly layout

Day 1 Squat: 3–5 sets of 3–6 reps; accessories: split squats, back extensions. Day 2 Bench: 3–5 sets of 3–6 reps; accessories: rows, push‑ups. Day 3 Deadlift: 3–5 sets of 2–5 reps; accessories: RDLs, planks or carries.

Progression and cues

Add small amounts of weight when all sets feel crisp with a rep or two in reserve. Cue yourself: brace hard, control the lower, and drive with intent. For conditioning and recovery between heavy days, follow a gym‑free plan and keep joints happy. To connect lifting to everyday strength, check our free e‑book.

Simple plan, clean reps, patient progress—that’s how beginners get strong fast.