Familiar · 4 days a week

Powerlifting

Squat, bench and deadlift, each twice a week in sets of 3 to 6.

Squat, bench press and deadlift lead their days in sets of 3–6 with long rests; other lifts stay at 6–12 reps. General strength training, not a meet-peaking program. Needs: A barbell and plates, squat rack, bench and cables.

  • You want a bigger squat, bench press and deadlift
  • You’ve lifted with a barbell for a few months or more

Not the right fit if you’ve never squatted or deadlifted with a barbell. Learn the lifts in Beginner Fitness first.

In a 2026 meta-analysis, training a lift on more days a week built more strength, with the biggest step from one day to two. At four days, each main lift comes up twice. Weekly sets and frequency: 2026 dose-response meta-analysis

Your week

  1. Mon
    Upper Body5 exercises · about 54 min
    Exercises
    • Barbell bench press2 × 4–6
    • Barbell bent-over row2 × 6–8
    • Close-grip bench press2 × 6–8
    • Lat pulldown2 × 8–12
    • Cable face pull2 × 12–20
  2. Tue
    Lower Body4 exercises · about 50 min
    Exercises
    • Barbell back squat2 × 4–6
    • Conventional deadlift2 × 3–5
    • Leg press2 × 8–12
    • Seated hamstring curl2 × 10–15
  3. Wed
    Rest
  4. Thu
    Upper Body5 exercises · about 54 min
    Exercises
    • Barbell bench press2 × 4–6
    • Barbell bent-over row2 × 6–8
    • Close-grip bench press2 × 6–8
    • Lat pulldown2 × 8–12
    • Cable face pull2 × 12–20
  5. Fri
    Lower Body4 exercises · about 50 min
    Exercises
    • Barbell back squat2 × 4–6
    • Conventional deadlift2 × 3–5
    • Leg press2 × 8–12
    • Seated hamstring curl2 × 10–15
  6. Sat
    Rest
  7. Sun
    Rest

Every exercise has a target. Log what you lift and the next week is written from it: same lifts, with the weights you earned.

Where it goes

  1. Week 1 · Foundation

    Learn the lifts. Leave about 3 reps in the tank.

  2. Weeks 2–3 · Build

    Add reps while your form stays clean.

  3. Weeks 4–5 · Progress

    Squat, bench and deadlift start from the weights you reached in week 3, in the same 3–6 rep sets.

    42 working sets a week, up from 36.
  4. Week 6 · Consolidate

    Repeat your best numbers and lock them in. The next block starts from there.

General fitness guidance, not medical advice. Check with a doctor before you start if you have a medical condition, an injury or symptoms, or are pregnant, and stop if something feels wrong.

Start this plan free

7 days free, no card to start.