Powerlifting programs: percentages and examples

Powerlifting programs don’t run on feel, they run on numbers. The weight of every set is calculated as a percentage of your personal record in the main exercise, which keeps the training load exactly where it teaches the muscles and the nervous system something. Below you’ll find how to calculate the percentages, plus two ready-made weekly plans: one for beginners, the other for an already experienced lifter.

Why powerlifting programs are based on percentages

A simple truth: if you lift a max today and try the same again tomorrow, your body won’t cope. A percentage-based system takes your max as the yardstick and sets every accessory exercise relative to it. That way the training load is neither too light nor excessive. The main exercise — the barbell back squat, bench press or deadlift — is always the 100 % reference point, while accessory exercises and phase work sit below it, or even go higher when the range of motion is shorter.

Main exercises and their percentages in training programs

I Squat (BS — barbell back squat, personal record = 100 %)

1. FS — barbell front squat — 75 %
2. BS slow — slow descent, 6–8 sec — 90 %
3. BS tempo — 70 %
4. BS phase 1 — from the bottom of the squat to halfway up — 85 %
5. BS phase 2 — half squat — 120 %
6. Leg press — 140 %

II Bench press (BP — personal record = 100 %)

1. BP decline — decline bench press, head down — 105 %
2. BP slow — slow descent — 90 %
3. BP tempo — 70 %
4. BP phase 1 — from the chest to halfway up — 85 %
5. BP phase 2 — from the top to halfway down — 105 %
6. IBP — incline bench press — 85 %
7. IBP slow — 75 %
8. IBP tempo — 60 %
9. SP — standing front press — 70 %
10. SP narrow grip — 90 %

III Deadlift (DL — personal record = 100 %)

1. DL phase 1 — from the floor to the knees — 100 %
2. DL phase 2 (knee) — from the knees up — 120 %
3. DL slow — slow descent — 90 %
4. DL tempo — 70 %
5. Deficit DL — deadlift standing on a block (block 8–10 cm thick) — 95 %
6. Deficit DL phase 1 — standing on a block, from the floor to the knees — 90 %
7. GM — good mornings with the barbell on the back

NB! Example of converting percentages into kilograms:

Bench press record 130 kg. IBP = 130 kg × 85 % = 110 kg. Exercise IBP 60 % × 5 sets: 110 kg × 60 % = 65 kg × 5.
Squat record 220 kg. BS slow = 220 kg × 90 % = 200 kg. Exercise 70 % × 6 sets: 200 kg × 70 % = 140 kg × 6 — and so on.

Beginner powerlifting program: weekly breakdown

Monday

1. BS 60/*6, 70/*4, 75/**2*3, 80/**2*2
2. Leg extension on a machine 4 × 10
3. BP 50/*15, 60/**2*10, 65/**2**8, 70/**2*6, 60/*10
4. Chest press machine 4 × 10
5. Incline flyes 4 × 8–10
6. Back extension on a hyperextension bench 4 × 8 (weighted)

Tuesday — aerobic training.

Wednesday

1. Leg press 6 × 10–6
2. Hack squat machine 4 × 8–10
3. IBP 50/*6, 60/*5, 65/**2*4, 70/*3, 75/**2*2
4. Incline flyes 4 × 8
5. Lat pulldown 4 × 10
6. Seated cable row 4 × 10
7. Parallel bar dips 3 × 8–10
8. Barbell triceps extension 4 × 8–10
9. Cable triceps pushdown 4 × 10

Friday

1. Deadlift 60/*5, 70/**2*4, 75/**2*3, 80/**2*2
2. Back extension on a hyperextension bench 3 × 8 (without added weight)
3. Bench press 60/*8, 70/*6, 75/*5, 80/**4*5, 75/*7
4. Lying flyes 4 × 8–10
5. Back squat, phase 2 60/*5, 70/*4, 75/**2*3, 80/*3, 85/**2*2
6. Shoulders. Behind-the-neck press 4 × 8–10
7. Shoulders. Dumbbell lateral raises 4 × 10
8. Shoulders. Upright rows 4 × 8–10

Intermediate powerlifter programs, week by week

Monday

1. Squat 65/*6, 70/*6, 75/*5, 80/*5
2. Bench press 65/*6, 70/*6, 75/*6, 80/*6
3. Deadlift 60/*4, 70/*4, 75/**2*4
4. Standing front press (SP) 55/*5, 60/*5, 65/**2*4

Tuesday

1. Back squat, phase 2 70/*4, 75/**2*4, 80/**2*2, 85/*2
2. Slow bench press 70/**2*4, 75/**2*4, 80/**2*2

Wednesday

1. Squat 70/*3, 75/**2*3, 80/**2*3, 85/*3
2. Incline bench press (IBP) 70/**2*4, 75/*4, 80/**2*4
3. Deadlift, phase 1 70/**2*4, 75/*4, 80/**2*4
4. Slow squat 60/*4, 70/**2*4, 75/**2*4
5. Bench press 70/*4, 75/**2*4, 80/**2*4, 85/*2, (90/*1)

Friday

1. Bench press 65/*6, 70/*6, 75/*5, 80/**4*5, 75/*8
2. Squat 70/**2*5, 75/*4, 80/**2*3, 85/*3
3. Tempo bench press 65/**2*6, 75/**2*6
4. Deadlift, phase 2 (knee) 65/*4, 75/*3, 85/*2, 95/**2*1

Saturday

1. Decline bench press 65/*6, 70/*6, 75/*6, 80/*5
2. Tempo squat 65/**2*5, 70/**2*5, 75/**2*5

Note: The main exercises are given in percentages. Example: Bench press 70/**2*5 → 70 = 70 %, **2 = sets, *5 = repetitions.

FAQ about training programs

How often should you update your personal record to keep the percentages accurate?
Usually every 6–8 weeks, or when an 80 % set starts to feel noticeably easier than it used to. Testing too often wears you down; testing too rarely makes the program inaccurate.

What if a certain percentage feels too heavy on a given day?
Honestly, it happens. Dropping 5 % and finishing the program cleanly is better than buckling under the barbell. Form before weight.

Should a beginner follow the intermediate program right away?
No. A beginner program gives you three hard days a week with recovery time in between. An intermediate program with four to five workouts a week already assumes good recovery capacity and technique.

Let’s get your programs sorted! ArtGym

Author: Raimo Kaasik

Source: WHO – physical activity.