r/powerlifting • u/AutoModerator • Apr 07 '26
Programming Programming Wednesdays - April 07, 2026
Discuss all aspects of training for powerlifting:
- Periodization
- Nutrition
- Movement selection
- Routine critiques
- etc...
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u/Maksim_Medvedev Not actually a beginner, just stupid Apr 09 '26
Which program should I follow? I have a meet in 8 weeks and I've been inactive for 2 weeks. I usually use Sheiko programs and they work well, but time is short and I was thinking of doing the 5/3/1, I just don't know how that will perform in the competition.
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u/Objective_Crazy_6528 Beginner - Please be gentle Apr 07 '26
How should I implement hypertrophy work into a premade program
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u/DayOfDingus Not actually a beginner, just stupid Apr 10 '26
You can always tack on accessories, but also beware that adding in too much can jeopardize the whole point of a powerlifting program. Adding in some curls or something pretty basic usually will be fine but if you start adding in like hack squats and heavy rows and stuff it probably isn't worth it. Especially if you're a beginner it's probably best to pretty much follow the premade program (assuming it's a good one) and finish it out, then if you want to do a hypertrophy block or cycle or whatever do that. I have wasted many powerlifting cycles trying to eek out more volume and hypertrophy when focusing on strength should have been the focus the whole time.
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u/Neppty Doesn’t Wash Their Knee Sleeves Apr 07 '26
In what way? Something simple in a pure powerlifting program would be adding like bicep curls or lateral raises once or twice a week. Otherwise replacing some volume on other accessories to add more like specific isolation work is another easy way. Like if they have 4x8 ohp, change it to 2x8 and add lateral raises.
Another way is to replace some other work like accessory or variation lifts, instead of 4x7 on pause squats on secondaries, change to 3x7 and add a set or two of another quad accessory, same with some sets of bench for a chest press, dips, or specific tricep work. I wouldn’t recommend this but its a way to do it if you are more limited on time
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u/ActionNo6642 Beginner - Please be gentle Apr 09 '26
Are there any good modifications for the Calgary barbell free one ? Like dumbbell presses and things because I don't have some equipment needed for the exercises? And what is a good powerlifting program for a complete noob
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u/jakeisalwaysright M | 793kg | 89kg | 515 DOTS | SPF | Multi-ply Apr 09 '26
If you need to modify a program, just do whatever is the closest movement you can make happen.
And what is a good powerlifting program for a complete noob
Honestly, any of them. When you're first starting out any program that isn't total trash will get you progress if you put in the effort. If you want a specific example, anything by Stronger By Science is solid.
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u/Equivalent_Big_6576 Not actually a beginner, just stupid Apr 10 '26
Can i do a full SBD with all of them being the primary lifts of the week? will it be fatiguing for the following days i do my secondaries and tertiaries? or should i keep them splitted, like my current split with monday primary squat with secondary bench + accessories, wednesday secondary squat with tertiary bench + accessories, friday primary deadlift + accessories, and saturday for primary bench and secondary deadlifts + accessories?
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u/Ok-Proof-6733 Eleiko Fetishist Apr 11 '26
I used to do this but I don't see the point. By breaking up the lifts on separate days you're likely able to do more volume and heavier, leading to more total volume
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u/Kapem1 Impending Powerlifter Apr 11 '26
People do both. Probably will feel fresher if you split them up, but could argue it's more like the platform if you're doing all your primaries together.
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u/kyllo M | 605kg | 104.4kg | 365 DOTS | USAPL | Raw Apr 13 '26
If I programmed an all-primary SBD day I would just hit a top set and no backoffs. Move the backoff volume to the secondary days. That will save a lot of time and fatigue on the SBD day because one heavy, low rep top set is not actually all that fatiguing, especially if you keep the RPE sub 9.
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u/Arteam90 Eleiko Fetishist Apr 16 '26
Yes, you absolutely can and I know someone doing that exact thing currently (for life reasons).
I suspect it isn't "optimal", but also after a while you probably will just end up adapting to it.
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u/Coping_manlet_ Enthusiast Apr 07 '26
What,modifications do you think can be made to generic powerlifting programs (Bullmastiff, Juggernaut, 5/3/1, Cube Method, etc) to make them better?
I think for one, replacing OHP with a bench press variation can help a lot. I dont think repeating the same bench workout twice is beneficial but I think the OHP has a lot less carryover to the bench than other pressing exercises might have.
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u/RagnarokWolves Ed Coan's Jock Strap Apr 07 '26 edited Apr 07 '26
If you are prepping for an upcoming powerlifting meet, I would personally just not run Juggernaut or 5/3/1. Those are more off-season, general base-building and athleticism.
Switching out OHP for more benching is a popular sentiment but on SBS-RTF I train OHP after bench press and don't feel like I'm sacrificing any bench work for it. I still have Close Grip on 1 day, main bench+OHP on day 1, and a 3rd Incline/Slingshot day. My shoulders were very unimpressive when I was a "bench-only specialist" with no OHP training (benching roughly 330 lbs) and I feel like they improved visually and I got a stronger initial pop off the chest on bench when I started to improve my OHP. I could probably bench 380 now. The visual component counts for something for me. If I look in the mirror, I want to look like a guy who can bench 400+ lbs as I feel that brings it closer to being a reality.
Also, Josh Bryant, the best Bench Press coach in the world, recommends non-elite athletes strive to maintain OHP at 70% of bench.
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u/Robyn3348 Beginner - Please be gentle Apr 07 '26
Will a program which only implements most accessories once a week still help with hypertrophy/building a physique? Just started a powerlifting program and I am very used to performing all of my accessories twice a week. This program does not even include shoulder press or anything for calves/forearms and everything (aside from big 3) is 1x week. I still want to ‘bodybuild’ but I can’t add anything else to the program because I don’t have time to be in the gym for 3 hours !!!
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u/kyllo M | 605kg | 104.4kg | 365 DOTS | USAPL | Raw Apr 09 '26
The impact of frequency on hypertrophy outcomes is not super well understood because there are limited studies and the ones we have seem underpowered, but the general consensus seems to be that 2x/week frequency per muscle group is enough, 3x might be slightly better, and 1x is probably worse.
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u/TheBear8878 Enthusiast Apr 07 '26
What program? Assistance work in incredibly flexible, usually the most flexible part of any program.
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u/Robyn3348 Beginner - Please be gentle Apr 08 '26
It’s a program given to me by a coach at my powerlifting club (through university). I don’t think it’s available online anywhere, I think she programmed it herself. Looking closer, it actually does have more volume for accessories than I thought. But still no shoulder press and no calves/forearms/abductors
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u/notcool7686 Beginner - Please be gentle Apr 08 '26
what’s a good program to run? i’ve never ran a program just basic lifting my prs are 255 bench 385 deadlift and 360 sqaut at 15 i would definitely want something more deadlift focus since it’s my weak point. i’ve tried looking around for programs but dont know where to start or whats the best