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powerliftmath
Your first year under the bar

Beginner
powerlifting
program

Three days a week. Squat every session, bench and deadlift taking turns, and a little more weight every time.

Length
Until it stalls
Days
3 / week
Level
Beginner

Beginner linear weights for every set

01Week 1

  1. Day 1 · Squat80kg3 × 5 · 80%
  2. Day 1 · Bench55kg3 × 5 · 79%
  3. Day 2 · Squat82.5kg3 × 5 · 83%
  4. Day 2 · Deadlift95kg× 5 · 79%
  5. Day 3 · Squat85kg3 × 5 · 85%
  6. Day 3 · Bench56.25kg3 × 5 · 80%

02Week 2

  1. Day 1 · Squat87.5kg3 × 5 · 88%
  2. Day 1 · Deadlift100kg× 5 · 83%
  3. Day 2 · Squat90kg3 × 5 · 90%
  4. Day 2 · Bench57.5kg3 × 5 · 82%
  5. Day 3 · Squat92.5kg3 × 5 · 93%
  6. Day 3 · Deadlift105kg× 5 · 88%

03Week 3

  1. Day 1 · Squat95kg3 × 5 · 95%
  2. Day 1 · Bench58.75kg3 × 5 · 84%
  3. Day 2 · Squat97.5kg3 × 5 · 98%
  4. Day 2 · Deadlift110kg× 5 · 92%
  5. Day 3 · Squat100kg3 × 5 · 100%
  6. Day 3 · Bench60kg3 × 5 · 86%

04Week 4

  1. Day 1 · Squat102.5kg3 × 5 · 102%
  2. Day 1 · Deadlift115kg× 5 · 96%
  3. Day 2 · Squat105kg3 × 5 · 105%
  4. Day 2 · Bench61.25kg3 × 5 · 88%
  5. Day 3 · Squat107.5kg3 × 5 · 108%
  6. Day 3 · Deadlift120kg× 5 · 100%

This table won’t change if a session goes badly.

The adaptive version re-calculates next week from one tap after each top set, and lowers the jump if you miss reps.

Make it adaptive · $19
How it works

How Beginner linear works

New lifters recover fast enough to add weight every session. This template squats three times a week for 3×5, alternates bench (3×5) and deadlift (1×5), and adds a fixed jump each time a lift comes round.

When it stops working

You will miss reps eventually. Repeat the weight once; if you miss again, drop 10% and build back up. After a couple of resets, it is time for a program with weekly rather than daily progress, like 5/3/1.

FAQ

Before you start Beginner linear

Is this a known program?
It follows the same idea as classic beginner linear progressions. The exact template here is PowerliftMath’s own, kept deliberately simple.
Can I add accessories?
Yes, a few sets of rows, pull-ups and core work after the main lifts. Keep them easy enough that the main lifts keep moving.
Sources

Where the numbers come from

Last reviewed by the PowerliftMath team. How we build and check these tools.

This is PowerliftMath’s own template of a standard novice linear progression (three sessions a week, 3×5, a fixed jump every session). It is not one author’s branded program, so there is no single source to cite; we start you at 80% of your max so the first weeks feel easy, and add 2.5 kg to the squat, 1.25 kg to the bench and 5 kg to the deadlift each session (5, 2.5 and 10 lb).

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