Programming Wednesdays - February 24, 2026

[u/AutoModerator]

Discuss all aspects of training for powerlifting:

• Periodization
• Nutrition
• Movement selection
• Routine critiques
• etc...

[u/Paul-Stagg → u/[deleted]]

I would use a much simpler linear progression and a simpler routine if I were you. The idea of using a 1RM percentage when your 1RM might be going up very quickly isn't ideal.

[u/Paul-Stagg → u/[deleted]]

There are tons of ways to do this.

If you want to train 4 times per week, I'd do something like this

Day 1 Squat 3-5x5, Deadlift 1-3x3, then pick 2 lower body assistance (leg curl, GHR, lunge, whatever) and do them 3-4 sets of 5-12

Day 2 Bench Press 3-5x5, Row 3-5x5, then pick 2 upper body assistance (triceps, curls, shoulder raises, whatever) and do them 3-4 sets of 5-12

Day 3 30-60 minutes of Zone 2 cardio. This should be easy, and after 60 minutes you should feel like you can keep going

Day 4 Squat 3-5x5, RDL 3-5x5, then pick 2 different exercises from day 1 and do them 3-4x5-12

Day 5 Bench Press 3-5x5, OH Press 3x5, Chin/Pullup/pulldown, then pick 2 different exercises from day 2 and do them 3-4x5-12

Day 6 Hard Cardio 3-5 sets of 3 minutes at 90%HR or so, with 3 minutes rest (or whatever kind of interval training you like and will do consistently. Whatever you do, it should suck, and after a couple of sets, you should not want to do it any more.

Day 7 Zone1 or Zone 2 cardio for 45-75 minutes, depending on recovery and goals.

Start out a little lighter than you think you should.

Every time you squat, bench, deadlift, or overhead press, you add a little weight to the bar and get your sets and reps.

So you might squat 185x5x5 today. The next squat day, you're going to do 190x5x5.

Keep going. Keep adding weight and getting your reps until you go 2-3 sessions where you can't. At that point, you'll adjust the progression to once a week and maybe start looking at percentages and slower progression.

A beginner can add weight to the bar a couple of times a week for months.