Powerlifting

1. Starting Strength

• • Creator: Mark Rippetoe
  • Focus: Beginner lifters
  • Structure: Emphasizes linear progression, primarily focusing on adding weight to the bar every session. It’s designed to rapidly increase strength by performing low rep sets of the main lifts.

2. StrongLifts 5×5

• • Creator: Mehdi Hadim
  • Focus: Beginners and intermediate lifters
  • Structure: Similar to Starting Strength, this program involves three training days per week, alternating two different full-body workouts, each consisting of five sets of five reps.

3. Wendler’s 5/3/1

• • Creator: Jim Wendler
  • Focus: Intermediate to advanced lifters
  • Structure: This program uses a four-week cycle based on a progression of percentages applied to a lifter’s one-rep max (1RM). It’s designed to slowly build strength by focusing on gradual improvements.

4. The Cube Method

• • Creator: Brandon Lilly
  • Focus: Intermediate to advanced lifters
  • Structure: The program cycles through heavy days, explosive days, and repetition days, breaking the monotony of traditional progressive overload systems. It aims to improve strength across all three major lifts without causing burnout.

5. Westside Barbell Conjugate Method

• • Creator: Louie Simmons
  • Focus: Advanced lifters
  • Structure: This is a highly customizable and varied program that uses a combination of maximum effort, dynamic effort, and repetition methods to improve strength. It’s particularly popular among more experienced lifters and competitive powerlifters.

6. Sheiko Programs

• • Creator: Boris Sheiko
  • Focus: Intermediate to advanced lifters
  • Structure: Known for high frequency, submaximal loading, and large volumes, Sheiko’s programs involve a lot of technique work and are laid out in a detailed, rigorous manner to progressively build strength.

7. Candito 6 Week Strength Program

• • Creator: Jonnie Candito
  • Focus: Intermediate lifters
  • Structure: This is a six-week training cycle that uses periodization to help lifters break through plateaus. It includes varied intensities and volumes, adapting to the needs of competitive lifters.

8. GZCL Method

• • Creator: Cody Lefever
  • Focus: Intermediate to advanced lifters
  • Structure: GZCL is a framework rather than a rigid program, based on a tier system where movements are prioritized to maximize strength and muscle growth. It’s very adaptable to personal preferences and goals.

9. Juggernaut Method

• • Creator: Chad Wesley Smith
  • Focus: Intermediate to advanced
  • Structure: Combines principles from both powerlifting and athletic training to create a program that builds not only strength but also explosive power and overall athletic ability.

10. Texas Method

• • Creator: Originating from Mark Rippetoe’s teachings but further developed by others
  • Focus: Intermediate lifters
  • Structure: Balances the volume and intensity of workouts over the course of a week, aiming to systematically increase strength weekly.