8-Week Program Template for Powerlifting

Use in FirstRep document

Program Overview

This section provides a comprehensive outline of the 8-week program structure and goals.

v Program Goal *

Choose your primary goal

# Starting Maxes *

Enter your current max squat, bench, deadlift

Weekly Schedule

This section outlines the training days and focus for each week.

vv Training Days *

Select your training days

Y/N Deload Week *

Exercise Selection

Choose your primary lifts and accessory work for each phase.

vv Primary Lifts *

Select your primary lifts

... Accessory Exercises

List your accessory exercises

Volume and Intensity

Set your rep ranges and percentages for main lifts.

# Volume for Squat *

Enter your squat volume (sets x reps)

# Intensity for Bench *

Enter your percentage of 1RM for bench

Fatigue Management

Strategies to manage fatigue and recovery throughout the program.

... Recovery Techniques

List recovery techniques (e.g., foam rolling, stretching)

Aa Sleep Schedule *

Enter your ideal sleep hours

Nutrition Guidelines

Nutritional strategies to support strength gains and weight management.

# Caloric Intake *

Enter your daily caloric goal

... Macronutrient Breakdown

List your target macros (protein, carbs, fats)

Meet Day Strategy

Prepare for your competition day with this strategic outline.

... Warm-Up Plan *

Describe your warm-up routine on meet day

... Attempt Selection *

Plan your attempts for each lift

Why Use This Template

Structured Approach

This program provides a clear path to improve your lifts systematically.

Flexible Customization

Easily adjust the program to fit your individual needs and goals.

How to Use

Fill out the program overview and set your starting maxes.

Follow the weekly schedule and adjust exercises as needed.

Customization Tips

Adjust the volume and intensity based on your current training phase.
Incorporate specific accessory lifts that target your weaknesses.
Modify the schedule according to your personal commitments and recovery needs.

Build and send powerlifting templates digitally with FirstRep. Free for up to 3 clients.

Start for Free See All Features

Frequently Asked Questions

How do I determine my starting maxes?

Use your most recent competition lifts or a recent 1RM test to assess your starting maxes.

Can I modify the program for my specific needs?

Yes, feel free to adjust volume, intensity, and accessory lifts based on your individual goals and recovery.