New to the barbell
Add weight every session for as long as it works. Starting Strength is built into IronLedger; GZCLP adds a lighter second lift and accessories, with a set plan for stalls.
// FREE PROGRAMS //
Powerlifting programs.
Free powerlifting programs for building your squat, bench press and deadlift, chosen by how long you have been training and how many days you can lift. Some are built into IronLedger; others are free files you generate from your own numbers and import.
| Stage | Program | Days a week | In IronLedger |
|---|---|---|---|
| New to the barbell | Starting Strength | 3 | Built in, with load recommendations |
| New to the barbell | GZCLP | 3 or 4 | Free import file |
| Past beginner gains | Texas Method | 3 | Free import file |
| Past beginner gains | Wendler’s 5/3/1 | 4 | Built in |
| Intermediate, more volume | nSuns 5/3/1 LP | 4 or 5 | Free import file |
| Intermediate, strength and size | Upper/Lower Powerbuilding | 4 | Built in, with load recommendations |
| A set ten-week block | Challenge to Change | 4 | Built in |
// FREE PROGRAM FILES //
Enter your numbers, import the program.
Each page explains the program from its creator’s own description and writes it as a file the app imports, checked with the app’s own import rules.
Texas Method
Volume Monday, light Wednesday, a new 5-rep max on Friday: the weekly program for lifters past novice gains.
GZCLP
Cody Lefever’s three-tier linear progression for newer lifters, with its built-in plan for stalls.
nSuns 5/3/1 LP
High-volume 5/3/1-style training, nine top sets and back-off sets a day, with a weekly training max increase.
// HOW TO CHOOSE //
Pick by where you are now.
When every session stops working
Move to slower progress. The Texas Method keeps three days and sets a new 5-rep max on Fridays. 5/3/1 (three or four days) and nSuns (four or five) work from a training max instead.
Getting ready to compete
The last weeks before a meet are their own phase: see how to peak for a powerlifting meet, and score your total with the DOTS calculator.
Writing your own
Powerlifting program design covers blocks, volume and intensity. Check the result with the program file checker before you import it.
// BUILT INTO IRONLEDGER //
Load recommendations on five programs.
Starting Strength, 5/3/1 Boring But Big, PHUL, Push/Pull/Legs Strength Bias and Upper/Lower Powerbuilding recommend your next load after every session, with the reason shown. Wendler’s 5/3/1 and Challenge to Change set loads from your training max. Imported programs keep the loads the file sets.
See all ten built-in programs on the programs page. IronLedger is free, with no subscription; iPhone now, Android in closed testing.
// DIRECT ANSWERS //
Questions lifters ask.
What is the best powerlifting program?
There isn’t one best program; the right one depends on how long you have been training and how many days you can lift. Programs that add weight every session, such as Starting Strength and GZCLP, are written by their creators for newer lifters. Once that stops working, programs that progress week to week or cycle to cycle, such as the Texas Method, nSuns and 5/3/1, take over.
What is a good powerlifting program for beginners?
A simple linear progression on the squat, bench press, press and deadlift. Starting Strength (three days a week) is built into IronLedger and recommends your next load after each session. GZCLP is a free import file on this site, written by Cody Lefever for new lifters.
Is there a good 3-day powerlifting program?
Yes. Starting Strength, the Texas Method and GZCLP all run on three days a week. Starting Strength is built into IronLedger; the Texas Method and GZCLP are free import files you generate from your own numbers on this site.
Are these powerlifting programs free?
The programs on this page are free to run. Some creators also sell books with more detail, such as Starting Strength and Wendler’s 5/3/1. The IronLedger app and the program files on this site are free, with no subscription.
How do I peak for a powerlifting meet?
Peaking is a separate phase in the last weeks before a meet. See the guide to peaking for a powerlifting meet; to see how a total compares across bodyweights, use the free DOTS calculator.
Can I run my coach’s powerlifting program in IronLedger?
Yes. Import it from a CSV or Excel file. Check the file first with the free program file checker, which shows exactly how the app will read it. An imported program keeps the loads your coach set.