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Strength Programs

Powerlifting is a sport in which athletes compete to lift the greatest amount of weight within an athlete's weight category in three competitive lifts (Squat, Bench Press, and Deadlift - see Sumo vs Conventional stance). Each competitor receives three attempts in each lift. The combined total of the highest successful attempt for each lift determines the athlete's placing within their respective bodyweight category.

Beginners can progress no matter what they do, even with a less than ideal program. They seem to get bigger and stronger simply by walking into the weight room and touching the weights. As a result, newcomers often feel over confident in their achievements and continue to do "what works for them" even after their progress slows to an abrupt halt. You can only workout without a clear plan for so long until progress discontinues. At some point, the only type of training that will work is a well thought-out program with subtle variations and planned progressions.

Here is a list of training programs designed by athletes, coaches, and fitness experts from a variety of disciplines who want to help you get strong(er)! *


Beginner/Novice Level

Basic Barbell Strength & Conditioning - Andrew Kingsley @strongfamilyproject

Basic Workout Routines 

Starting Strength - Mark Rippetoe

Garage Gym Physique - Joe Gray @Gray_Matter_Lifting

StrongLifts 5x5 - Mehdi

Sheiko Novice Routine - Boris Sheiko

The Big 3 for beginners - Mat Woods @redbeard49

General Strength Program for Those with Minimal Time - Caleb Cole @coachcalebcole


Intermediate Level

Dynamic Effort Method - Mat Woods @redbeard49

Max Effort Method - Mat Woods @redbeard49

Deload for Conditioning and GPP - Mat Woods @redbeard49

Bench Press (14 week block) - Muscle & Mirth / GGPL

Deadlift  (12 week block + peak week) - Muscle & Mirth / GGPL

Meet Prep  (12 weeks) - Muscle & Mirth / GGPL

Hypertrophy  (14 week off season) - Muscle & Mirth / GGPL

Powerbuilding  (12 weeks) - Muscle & Mirth / GGPL

Texas Method - Mark Rippetoe

5/3/1 - Jim Wendler

The Paradigm Shift (12 Weeks) - Joe Gray @Gray_Matter_Lifting

Hybrid Powerlifting ProgramBrandon Musselman @brandonmusseltrainer1


Advanced Level

Westside Barbell ProgramLouie Simmons

Linear Periodization Programs

Variable Resistance Based on Rep Ranges

The Cube Method - Brandon Lilly

Juggernaut Method - Chad Wesley Smith

Smolov Squat Routine




Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Muscle & Mirth / Garage Gym Powerlifting is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Muscle & Mirth / Garage Gym Powerlifting and its affiliates from any and all claims or causes of action, known or unknown.