Powerlifting Training Program – 5-Week Strength Plan

Squat. Bench. Deadlift. Get Stronger.

Take your strength to the next level with this complete 5-Week Powerlifting Training Program, built around the big three lifts — squat, bench press, and deadlift — and backed by years of hands-on coaching experience. Every session is calculated from percentages of your 1 Rep Max (1RM), so you train with the right load at the right time to drive real progress. With correct execution and proper nutrition, adding 5–15 kg to your total in a single cycle is a realistic goal.

Suitable for lifters of any level, the program lays out a clear day-by-day plan across all five weeks, complete with working percentages, rep targets, dynamic-effort work, and rest guidelines. You also get 16 detailed exercise breakdowns (main lifts plus accessories for back, arms, shoulders, legs, and core), example training days, breathing and bracing technique (Valsalva), recovery protocols (sauna, massage, contrast showers), and guidance for training around fatigue and the menstrual cycle.

Ready to move serious weight? Let's build your strongest total yet — starting today!

About Your Trainer

This program was created by Anatoliy Novopysmennyi, a professional athlete, online coach, and Strength Shop ambassador with over 10 years of coaching experience.

Anatoliy is a 4-time World Champion and multiple world-record holder in powerlifting, a winner of the World Games, and the holder of numerous international titles and awards. He has worked with athletes of all levels — from complete beginners to elite competitors — helping them build strength, increase muscle mass, and achieve peak results in powerlifting and functional fitness.

His programs combine a science-based approach to training loads, decades of competitive experience, and proven methods for developing strength, weight loss, and endurance. Every plan uses individualized intensity and volume selection — the same practices that work at the highest level of the sport.

Whatever your starting point, you'll be training with methods refined through years of real-world coaching and world-class competition.

FAQ's

Which language is the plan?
The plan is available in English.

Do I need additional equipment?
Yes — this is a gym-based program. You'll need a barbell and rack, a bench, dumbbells, an EZ-bar, cable machine, lat pulldown, and standard machines (abduction/adduction, hyperextension), plus a treadmill for recovery work.

How many training sessions are in the plan?
4 main lifting days per week (squat, bench, deadlift, and a bench volume day), plus light cardio/mobility and active recovery days.

Do I need to know my 1 Rep Max (1RM)?
Yes. The whole plan is calculated from percentages of your 1RM, so you'll need a reliable max for the squat, bench press, and deadlift.

Can sessions be swapped?
Ideally not — the weekly order is structured for proper loading and recovery.

What if I miss a session?
Simply pick up where you left off. Consistency is key!

Can I repeat this plan?
Absolutely! If a cycle felt easy, add 1–3% next time; if you finished fatigued, reduce working weights by 1–5% and run it again.

What if I get sick during the plan?
After a short illness, repeat the last week before continuing. For longer interruptions, restart the plan.

💡 This is a digital product and excluded from returns. The download link is provided immediately after purchase.