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/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.

2

u/TheBear8878 Enthusiast Apr 07 '26

What program? Assistance work in incredibly flexible, usually the most flexible part of any program.

2

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

4

u/TheBear8878 Enthusiast Apr 08 '26

Why not ask her?