Free in the appIntermediate3 days / week6 weeks

Beginner Powerlifting Linear

6-week linear progression powerlifting program emphasizing competition squat, bench (with paused variations), and deadlift. Minimal accessories, predictable weekly load increases, and strong focus on technique and recovery to peak for a test or meet at the end of week 6.

Equipment
Barbell, Dumbbells
Style
Heavy

Start Beginner Powerlifting Linear for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

A 6-week, 3-day-per-week full body powerlifting program. Each session centers on the competition squat, bench press (with weekly rotation of paused bench for specificity), and deadlift. Accessories are minimal and chosen to directly support the big three. Intensity and volume progress linearly week to week to peak for a strength test or meet at the end of week 6. Train on Day 1, Day 2, and Day 4 of each 7-day cycle with rest days between sessions for recovery.

The program

Here's week 1 of 6. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

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Week 1

  1. Day 1 Squat Focus

    Squat Competition squat; focus on depth and consistent bar path5 @ 65%, 5 @ 70%, 5 @ 75%
    Bench Press Competition bench; moderate grip, controlled touch4 × 6 @ 70%
    Deadlift Conventional deadlift; leave 3-4 reps in reserve3 × 5 @ 70%
    Barbell Row Barbell Row; strict, no excessive body English3 × 8 (RPE 7)
    Plank Plank; brace as in squat/deadlift setup3 × 45 s

  2. Day 2 Bench Focus (Paused)

    Paused Bench Press Paused Bench Press; 1-2 second pause on chest5 × 4 @ 72%
    Squat Squat; slightly lighter technique volume3 × 5 @ 70%
    Romanian Deadlift Romanian Deadlift; hinge pattern, stretch hamstrings3 × 8 @ 65%
    Overhead Press Overhead Press; standing strict3 × 6 (RPE 7)
    Leg Curl Leg Curl; controlled tempo3 × 10 (RPE 7)
  3. Day 3 Rest

  4. Day 4 Deadlift Focus

    Deadlift Deadlift; focus on tight setup and consistent start position5 @ 65%, 5 @ 70%, 5 @ 75%
    Bench Press Bench Press; slightly heavier than Day 13 × 6 @ 72%
    Pause Squat Pause Squat; 2 second pause in the hole3 × 3 @ 70%
    Dumbbell Row Dumbbell Row; each arm, full stretch3 × 10 (RPE 7)
  5. Day 5 Rest
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6

Weeks 2–6 are free in the Capazity app

Get the full 6-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

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