For most beginners, a simple linear program like Starting Strength or a GZCL-style beginner plan is the best start, because you add weight every session. Once that stalls, 5/3/1, GZCL, nSuns or the Texas Method suit intermediates. The best program is the one you run consistently for months.
This is general training information, not medical advice. If you have an injury or a health condition, talk to a qualified professional before starting a new program.
How do you choose a powerlifting program?
Ask three questions:
- Can you still add weight every session? If yes, you are a beginner in strength terms, whatever your age. Run a linear program until it stops working.
- How many days can you train? Three days suits most beginner programs. Four to six days opens up nSuns and some 5/3/1 versions.
- Do you want to compete? Meet prep needs heavy singles and practice with competition commands near the meet. Most general programs do not include that, so plan a peak or work with a coach.
What are the best beginner powerlifting programs?
Starting Strength
Created by Mark Rippetoe (startingstrength.com). Three days a week, alternating two workouts. You squat every session, alternate bench press and overhead press, and deadlift for one heavy set of five. Weight goes up each session.
- Good for: total beginners who want a short, simple plan and lots of squat practice.
- Watch for: very little upper back and arm work, and only one deadlift set. Many lifters add rows or chin-ups. Progress stalls fast once the jumps get too big.
GreySkull LP (Phrak's version)
A popular variation shared on the r/Fitness wiki. Three days a week. The last set of each lift is as many reps as possible, which tells you whether to add weight or reset. It includes chin-ups and rows.
- Good for: beginners who want a balanced upper body and an automatic way to handle stalls.
GZCLP
A beginner version of Cody Lefever's GZCL method. Work is split into tiers: Tier 1 is heavy main lifts at low reps, Tier 2 is lighter volume on a related lift, and Tier 3 is accessories at higher reps. Lefever explains the tiers on his blog.
- Good for: beginners who want more volume and accessories than Starting Strength, with clear rules for what to do when you stall.
- Watch for: sessions run longer.
What are the best intermediate powerlifting programs?
Texas Method
Described by Rippetoe and Andy Baker in Practical Programming for Strength Training. Three days a week: a volume day (for example five sets of five), a light recovery day, and an intensity day where you try to set a new personal record for a heavy set. Progress is weekly, not every session.
- Good for: lifters coming off a beginner program who still recover quickly.
- Watch for: the volume day is hard. Many people stall by pushing the intensity day too often.
5/3/1
Created by Jim Wendler (jimwendler.com). Each training day has one main lift. You work from a training max set below your true max, with sets of five, three and one across the cycle and a final set for as many reps as you can. Training maxes go up a little each cycle. Wendler has many variations, such as Boring But Big for extra volume.
- Good for: lifters who want slow, steady progress for years, and people with busy lives.
- Watch for: progress feels slow at first. That is the point. Pick one version and follow it as written.
nSuns
Built on 5/3/1 ideas and shared on Reddit. Four to six days a week with a lot of sets on the main lifts and a training max that can move up every week based on your top set.
- Good for: lifters with time and good recovery who like volume.
- Watch for: sessions are long, and fatigue builds. Many people run it for a while then switch to something lighter.
Which program suits which goal?
- Brand new to barbells: Starting Strength, GreySkull LP or GZCLP.
- Want bigger muscles as well as strength: GZCLP, 5/3/1 Boring But Big or nSuns.
- Little time, three days or fewer: Starting Strength, Texas Method or a three-day 5/3/1.
- Preparing for a first meet: any of the above, then a peaking block or a coach for the last 8 to 12 weeks.
What matters more than the program?
- Run it as written for at least 8 to 12 weeks before you change anything.
- Sleep and eat enough. No program beats poor recovery.
- Log every session.
- Film your top sets to check form. Our post on filming at the gym covers etiquette.
- Train somewhere that suits the lifts. Racks, a real bench, platforms and chalk help. See how to find a powerlifting gym.
For lift-specific advice, read how to increase your squat and how to increase your deadlift. For the bench, PRGRIP has a good guide to bench press setup.
Common questions
What is the best beginner powerlifting program?
There is no single best one. Starting Strength, GreySkull LP and GZCLP are all proven beginner programs that add weight almost every session. Pick the one whose schedule you can keep.
Is 5/3/1 good for beginners?
It can be, especially for busy lifters, but it progresses slowly. Many beginners gain faster on a linear program first, then switch to 5/3/1.
How long should I run a program?
At least 8 to 12 weeks, or until it clearly stops working, before you change.
What is the difference between nSuns and 5/3/1?
nSuns borrows ideas from 5/3/1 but uses much more volume and can raise the training max weekly. 5/3/1 progresses per cycle with less volume.