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Discover the best powerlifting training app with proven programs and plans designed to improve your powerlifting total

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Inner Beast Strength and Conditioning

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*Special Note* 
This program is not designed for a competition or max day, but for increasing training PRs/1RMs at the end of the cycle. Appropriate for off-season or beginning/intermediate lifters who aren't preparing immediately for a competition.

A 15 week block periodized, mostly linear powerlifting program appropriate for anybody looking to get into powerlifting. Includes deloads at the end of each block. A great off-season template to get you some big training PRs. 

This program primarily uses % to keep it simple, but gives you the opportunity to familiarize with RPE. You should defer to RPE as much as possible. This will also allow you to push beyond simple calculations in your final block.

Powerlifting

Inner Beast Powerlift 1 (4x/wk)

This block is primarily focused on volume and hypertrophy. Th lifter will acclimate to the demand of lifting and build a base for the upcoming strength phase. Though initially this block will be quite demanding if conditioning is low, it is meant to be on the easier side. **NOTE** Prescribed RPE always takes precedence over percentage-based target numbers. You should never be performing above an 8RPE on this block on any main lift or variation. Accessories may be heavier.

Volume

This block is intended to build intensity with the main lifts, while still practicing good form with backoff sets. We want to maintain technical proficiency while ramping up intensity to prepare for the power phase. 

Strength

In this block, the priority will shift more toward RPE-based top sets, finishing with two weeks of near max to max singles.

Power

*Special Note* 
This program is not designed for a competition or max day, but for increasing training PRs/1RMs at the end of the cycle. Appropriate for off-season or beginning/intermediate lifters who aren't preparing immediately for a competition.

A 15 week block periodized, mostly linear powerlifting program appropriate for anybody looking to get into powerlifting. Includes deloads at the end of each block. A great off-season template to get you some big training PRs. 

This program primarily uses % to keep it simple, but gives you the opportunity to play with RPE in some of the accessories so you can familiarize. This will also allow you to push beyond simple calculations in your final block.

Inner Beast Powerlift 2 (4x/wk)

This block is primarily focused on volume and hypertrophy. Th lifter will acclimate to the demand of lifting and build a base for the upcoming strength phase. Though initially this block will be quite demanding if conditioning is low, it is meant to be on the easier side. **NOTE** Prescribed RPE always takes precedence over percentage-based target numbers. You should never be performing above an 8RPE on this block.

In this block, the lifter will shift more toward RPE-based top sets, finishing with two weeks of near max to max singles.

Inner Beast Powerlift 3 (4x/wk)

A 15 week block periodized, mostly linear powerlifting program appropriate for anybody looking to get into powerlifting. Includes deloads at the end of each block. A great off-season template to get you some big training PRs. 
This program primarily uses % to keep it simple, but gives you the opportunity to play with RPE in some of the accessories so you can familiarize. This will also allow you to push beyond simple calculations in your final block.

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Inner Beast Powerlift 1 (3x/wk)

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Inner Beast Powerlift 2 (3x/wk)

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Inner Beast Powerlift 3 (3x/wk)

powerlifting

Functional Powerbuild  8wk 1 (4x/wk)

Block 1

Block 2

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Functional Powerbuild  8wk 2 (4x/wk)

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Functional Powerbuild  8wk 3 (4x/wk)  (copy)

Functional Powerbuild  8wk 1 (3x/wk)

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Functional Powerbuild  8wk 2 (3x/wk)

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Functional Powerbuild  8wk 3 (3x/wk) 

A beginner strength program that can be done in most commercial gyms.
You will practice using RPE, or rate of perceived exertion to determine how much weight to add every week. 
The goal is to add weight to your sets each week, unless there is pain, injury, or failure.

Foundational Strength

The second of four programs in the basic strength series. Can be done in most commercial gyms.
You will practice using RPE, or rate of perceived exertion to determine how much weight to add every week. 
The goal is to add weight to your sets each week, unless there is pain, injury, or failure.

Foundational Strength 2

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Foundational Strength 3

The second of four programs in the basic strength series. Can be done in most commercial gyms.
You will practice using RPE, or rate of perceived exertion to determine how much weight to add every week. 
The goal is to add weight to your sets each week, unless their is pain, injury, or failure.

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Foundational Strength 4

Another great off season program to build up some work capacity and test non-single maxes on weeks 5 and 10.

*important note*
The weight on the main lifts should stay THE SAME for weeks 1-3. Do not recalculate loads based on new 1erms. The last two weeks are set at higher percentages, and should also be calculated from starting e1rm.


Dena's Short Stack 10 week off-season

*important note* The weight on the main lifts should stay THE SAME for weeks 1-3. Do not recalculate loads based on new 1erms. The last two weeks are set at higher percentages, and should also be calculated from starting e1rm.

Max test day

a 15 week peaking program with 3 specific blocks, and a pre-meet taper
Volume
Strength
Peaking
Taper

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Thicc  cakes

DO NOT update e1RMs after each workout! The load for weeks 1-3 should STAY THE SAME.

Block 3

Taper week

Shay's Super Sneaky

Modular: SS volume

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Modular: SS Power

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Modular: SS Strength

Modular: SS Deload

Deload

Can Stop Will Stop – the offseason program for lifters who love powerlifting… but also love not thinking about a competition squat for five blessed minutes.

This is your mental palate cleanser. Instead of grinding the same three lifts until you see squat racks in your nightmares, explore a movement or two that will make you question if it’s even legal in a powerlifting gym. You’ll target weak points you’ve been ignoring since 1986, build some actual muscle (so Aunt Linda stops asking why you “don’t look like The Rock yet”), and learn new skills that might even transfer to your main lifts.

It’s fun. It’s bizarre. It’s exactly the change of pace your mind and joints have been begging for. And yes—you can pause competition lifts for a minute without losing all your gainz.

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Can Stop Will Stop Offseason

This block is primarily focused on volume and hypertrophy. Though initially this block will be quite demanding if conditioning is low, it is meant to be on the easier side. **NOTE** Prescribed RPE always takes precedence over percentage-based target numbers. You should never be performing above an 8RPE on this block on any main lift or variation. Accessories may be heavier.

This block is intended to build intensity with the variation lifts while learning new skills and working on weak points.