If getting strong as hell is your primary goal, not developing maximal size and symmetry (but knowing that those will mostly come along for the ride anyway), then you need a strength training program that will emphasize that for you.
This Novice Powerlifting Program is a three or four-day program built around developing skill and strength with the competition lifts, while also developing a base of muscularity to aid further strength development.
While it is true that programming is different for novice, intermediate and advanced lifters, you will see similarities in the structure and organization of the training program at each level. The primary differences in programming between lifters of various experience levels are the rate of progression that is attempted, the total volume of work that is performed, and the structure of the program related to organizing these differences in volume. However, most of the other aspects of programming remain the same.
As a Novice Powerlifter You Can Use a Simple Progression Model
As a novice, complex approaches to periodization are not necessary to maximize the adaptive response. Thus, unlike the intermediate and advanced programs, you won’t see the same elements of block or linear periodization. Rather, a simple single progression model where increases in load occur session to session is used.
(I’ve published a detailed set of progression rules for you on the site here.)
However, that doesn’t mean training should completely lack variety and be highly monotonous. You will see that the program is built on the framework of a daily undulating model where hypertrophy, “power” (essentially heavy technique work), and strength are trained.
Additionally, training with a lack of variation in load or volume is not only psychologically monotonous but also has been shown to increase the chance of overtraining, degrade performance, increase the frequency of illness; and when training that is highly monotonous (little variation in load and volume) is made less monotonous, increases in performance occur.
For these reasons, different rep and load combinations are used on different days.
- If you use the three-day version, Day 1 is dedicated to higher rep, moderate load work to accumulate a relatively high volume (hypertrophy). Day 2 is dedicated to low-rep, moderately-heavy work at a low volume (power). Day 3 is dedicated to low-rep, heavy work at a moderate volume (strength).
- If you use the four-day version, the structure is the same, except only the main lifts are trained on Days 1 through 3, while Day 4 is dedicated to accessory work.
How to choose between the three or four days version of the program
If you have no issue with the cumulative fatigue of performing the main lifts first and don’t mind dedicating more time to longer training sessions, go with the three-day version. If you would prefer shorter training sessions but one more session per week or find that the fatigue of the main lifts is detrimental to your accessory work, choose the four-day option.
Here is a look at the breakdown of the training volume used
The breakdown for the Novice Powerlifting Program is summarized in the table below (deadlift and deadlift variant volume is counted towards lower-body and upper-body pull volume).
- The left block shows the average reps per week for upper-body pushing exercises, upper-body pulling exercises, and lower body exercises.
- The center block shows how much of the total training volume is from the main exercises vs accessory exercises.
- The right block shows the how much of the total training volume is from sets performed in the 1-6 rep range vs 7+ rep range.
The Novice Powerlifting Sample Program
The 3 Day Option
The 4 Day Option
Exercise Selection Guidelines
Notation
- FS = Front Squat
- RDL = Romanian Deadlift
- Vert Pull = Vertical Pull
- OHP = Overhead Press
- Hor Pull = Horizontal Pull
- Opp Sq = Opposite Squats
Examples of pulling movements include all chin-up and pull-up variations, and lat. cable pulldowns. Examples of horizontal pulling movements include the cable rows, barbell rows, seal rows, TRX rows, and DB rows.
When given the choice of choosing a front squat or a Romanian deadlift (RDL), choose the movement best suited to your situation. The RDL would be the best choice to develop your posterior chain or aid your deadlift (though the upper back is worked in front squats), while the front squat would be utilized to target your quads or aid the squat.
Choose whichever movements you enjoy, that you can feel the target muscles working during, and that you have access to. Take this program and run it as is, or customize it to your needs. I have a further guide to exercise selection for you here.
An Important Concluding Note On Sample Training Programs
This is just one example of many that will work for a novice powerlifter. Individuality is key to long-term success, and just like it’s not a good idea to use someone else’s diet regardless of whether your maintenance calorie intake or initial body-fat percentage is similar to theirs or not, it’s also not a good idea to jump into a program regardless of how the volume, intensity, or frequency of the program compares to what you are currently adapted to.
When you’d like to learn more, you can check out our book from which this sample program is taken.
Questions welcomed in the comments. – Andy
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