Free program calculators
Powerlifting
programs
Enter your maxes, get every set’s weight, print it for the gym. Or let a plan adjust itself to how training actually goes.
- 01Free calculatorSmolov Jr
A short, hard block for one lift.
- Length
- 3 wk
- Days/week
- 4
- Level
- Intermediate
- 02Free calculator5/3/1
Monthly cycles on a training max, one rep-out set per lift.
- Length
- 4 wk cycles
- Days/week
- 3–4
- Level
- All levels
- 03Free calculatorBeginner linear
Add weight every session until it stops working.
- Length
- Until it stalls
- Days/week
- 3
- Level
- Beginner
- 04Adaptive · paid12-week peak
Accumulation, intensification, peak and taper, counted back from meet day.
- Length
- 12 wk
- Days/week
- 3–5
- Level
- Meet prep
- 05Coming soonSheiko #29 / #37
High volume, moderate intensity, lots of practice on the competition lifts.
- Length
- 4 wk
- Days/week
- 3
- Level
- Intermediate
- 06Coming soonCandito 6 week
Upper/lower blocks moving from volume into heavy singles.
- Length
- 6 wk
- Days/week
- 5 → 3–4
- Level
- Intermediate
Not sure which one fits?
Let the plan pick, then adjust.
Tell us your lifts, your schedule and your meet date. We build the block and re-calculate it every week from one tap of feedback.
- 12 weeks to your meet date
- Weights re-calculated weekly
- Meet-day attempts
- PDF and spreadsheet
Build my plan · from $19One-time. No app, no subscription.