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Free powerlifting programs

Free powerlifting templates from powerlift.ing. Pick a card, open it in the builder, edit anything, and share your version as one link. Use the Blank program card to start from scratch.

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Blank program

Empty week, your rules

Starter

Blank program

Open the powerlift.ing editor with a fresh week. Add mesocycles, days, and exercises, then share your link when you are ready.

Open in builder
Popular
1 week

3-day SBD

Squat · bench · deadlift

Full powerlifting
3 days

3-day SBD

Classic three-day full power layout: squat, bench, and deadlift each get a focused session. Percentages are left open so you can plug in your own maxes in Config.

Open in builder
1 week

4-day split

Squat focus + bench volume

Hypertrophy
4 days

4-day split

Four training days with extra bench and squat exposure. Good when you want more frequency without running a full five-day split.

Open in builder
Classic
1 week

5/3/1 — Week 1

65 · 75 · 85% sets

Percentage
1 week

5/3/1 — Week 1

Jim Wendler-style 5/3/1 opening week on squat, bench, and deadlift. Set your true maxes in Config so loads fill in from the percentages.

Open in builder
1 week

Bench focus

Extra pressing volume

Bench
3 days

Bench focus

Three-day template with bench twice per week plus supporting back and legs. Useful for off-season bench building.

Open in builder
Peaking
1 week

Meet prep peek

Opener · second · third

Meet prep
1 week

Meet prep peek

Single-week peek at meet attempts on SBD with light back-off work. Adjust percentages to match your planned attempts.

Open in builder
New lifter
1 week

Beginner linear

Add weight each session

Starter
3 days

Beginner linear

Simple A/B style three-day layout for newer lifters. Leave load blank and add 5 lb or 2.5 kg per session as you progress.

Open in builder
Popular
1 week

Squat day

Test template

Squat
1 day

Squat day

Placeholder Squat day for /programs/ grid and layout testing.

Open in builder
High rated
1 week

Bench day

Test template

Bench
1 day

Bench day

Placeholder Bench day for /programs/ grid and layout testing.

Open in builder
1 week

Deadlift day

Test template

Deadlift
1 day

Deadlift day

Placeholder Deadlift day for /programs/ grid and layout testing.

Open in builder
1 week

2-day upper / lower

Test template

Test
2 days

2-day upper / lower

Placeholder 2-day upper / lower for /programs/ grid and layout testing.

Open in builder
1 week

5-day split

Test template

Hypertrophy
5 days

5-day split

Placeholder 5-day split for /programs/ grid and layout testing.

Open in builder
Popular
1 week

Volume squat

Higher rep squats

Squat
1 day

Volume squat

Placeholder Volume squat for /programs/ grid and layout testing.

Open in builder
Recovery
1 week

Deload week

Test template

Deload
1 day

Deload week

Placeholder Deload week for /programs/ grid and layout testing.

Open in builder
1 week

RPE block

Autoregulated

RPE
1 day

RPE block

Placeholder RPE block for /programs/ grid and layout testing.

Open in builder
1 week

KG template

Test template

Metric
1 day

KG template

Placeholder KG template for /programs/ grid and layout testing.

Open in builder
2 weeks

2-week block

Test template

Test
2 days

2-week block

Placeholder 2-week block for /programs/ grid and layout testing.

Open in builder
Peaking
3 weeks

3-week peak

Test template

Meet prep
1 day

3-week peak

Placeholder 3-week peak for /programs/ grid and layout testing.

Open in builder
1 week

Push / pull

Test template

Test
2 days

Push / pull

Placeholder Push / pull for /programs/ grid and layout testing.

Open in builder
1 week

Accessories only

Test template

Accessory
1 day

Accessories only

Placeholder Accessories only for /programs/ grid and layout testing.

Open in builder
New lifter
1 week

Home gym

Minimal equipment

Starter
1 day

Home gym

Placeholder Home gym for /programs/ grid and layout testing.

Open in builder
1 week

4-day push focus

Test template

Bench
4 days

4-day push focus

Placeholder 4-day push focus for /programs/ grid and layout testing.

Open in builder
Classic
1 week

Heavy single

Test template

Percentage
1 day

Heavy single

Placeholder Heavy single for /programs/ grid and layout testing.

Open in builder
1 week

Pause bench

Test template

Bench
1 day

Pause bench

Placeholder Pause bench for /programs/ grid and layout testing.

Open in builder
1 week

Front squat day

Test template

Squat
1 day

Front squat day

Placeholder Front squat day for /programs/ grid and layout testing.

Open in builder
Popular
1 week

Condensed SBD

One lift per day

Full powerlifting
3 days

Condensed SBD

Placeholder Condensed SBD for /programs/ grid and layout testing.

Open in builder
1 week

6-day frequency

Test template

Hypertrophy
6 days

6-day frequency

Placeholder 6-day frequency for /programs/ grid and layout testing.

Open in builder
1 week

Technique day

Light singles

Technique
1 day

Technique day

Placeholder Technique day for /programs/ grid and layout testing.

Open in builder