Build strength in the squat, bench press and deadlift with a suitable plan.
If you have a meet date, use a complete meet-focused block rather than treating a general strength plan as a peak: TSA runs nine weeks, Calgary Barbell offers eight- and sixteen-week versions. nSuns is the high-volume option; GZCLP and 5/3/1 BBB are for ongoing general strength, not meet-specific peaking. Match experience, fatigue tolerance, and the calendar to the block.
Meet-focused nine-week peak for intermediate lifters with roughly one to two years of training: four sessions, weeks 1–4 accumulation, week 5 deload, weeks 6–8 intensification, week 9 test/compete. It prescribes percentages and RPE; it is a time-bound peak, not an indefinite template.
A free four-day, eight-week meet block with frequent bench practice and paused variations; weeks 1–5 build workload and weeks 6–8 peak. Sessions are stored in order rather than fixed weekdays, so place recovery days deliberately and follow the prescribed percentages/RPE.
Choose the original-RPE 16-week version for a longer build: volume in weeks 1–4, strength accumulation 5–8, intensity 9–11, taper 12–15, meet taper in week 16. It repeats squat, bench, and deadlift frequently (bench four times weekly); that commitment and autoregulation are not suitable for every lifter.
| Plans | Days / week | Level | Equipment | Why consider it |
|---|---|---|---|---|
| TSA 9 Week Intermediate Approach | 4 | Intermediate | Barbell, Dumbbells, Machines, Cables, Bands, Bodyweight | Meet-focused nine-week peak for intermediate lifters with roughly one to two years of training: four sessions, weeks 1–4 accumulation, week 5 deload, weeks 6–8 intensification, week 9 test/compete. It prescribes percentages and RPE; it is a time-bound peak, not an indefinite template. |
| Calgary Barbell 8 Week | 4 | Intermediate | Barbell, Dumbbells, Cables, Bodyweight | A free four-day, eight-week meet block with frequent bench practice and paused variations; weeks 1–5 build workload and weeks 6–8 peak. Sessions are stored in order rather than fixed weekdays, so place recovery days deliberately and follow the prescribed percentages/RPE. |
| Calgary Barbell 16 Week (Original RPE) | 4 | Intermediate | Barbell, Dumbbells, Cables, Bodyweight | Choose the original-RPE 16-week version for a longer build: volume in weeks 1–4, strength accumulation 5–8, intensity 9–11, taper 12–15, meet taper in week 16. It repeats squat, bench, and deadlift frequently (bench four times weekly); that commitment and autoregulation are not suitable for every lifter. |
The high-volume option: four days of paired main lifts, percentage-based work from a 90% training max, and AMRAP-guided training-max changes. The 12-week template has deloads in weeks 4 and 8; updates are manual, and the demanding workload is not a meet-specific peak.
| Plans | Days / week | Level | Equipment | Why consider it |
|---|---|---|---|---|
| nSuns 5/3/1 LP - 4 Day | 4 | Intermediate | Barbell, Dumbbells, Cables | The high-volume option: four days of paired main lifts, percentage-based work from a 90% training max, and AMRAP-guided training-max changes. The 12-week template has deloads in weeks 4 and 8; updates are manual, and the demanding workload is not a meet-specific peak. |
A four-day, beginner-rated general strength plan with heavy T1, volume T2, and accessory T3 work and session-based progression. T1 moves from 5×3 to 6×2 to 10×1 after failures; the terminal reset is manual. It has no meet taper or planned deload.
General intermediate strength with a four-week 5/3/1 wave plus 5×10 supplemental work and a deload week. It builds main-lift strength and volume, but is not a competition peak; training-max changes are manual and the added volume raises recovery demands.
| Plans | Days / week | Level | Equipment | Why consider it |
|---|---|---|---|---|
| GZCLP | 4 | Beginner | Barbell, Dumbbells, Cables | A four-day, beginner-rated general strength plan with heavy T1, volume T2, and accessory T3 work and session-based progression. T1 moves from 5×3 to 6×2 to 10×1 after failures; the terminal reset is manual. It has no meet taper or planned deload. |
| 5/3/1 Boring But Big | 4 | Intermediate | Barbell, Dumbbells | General intermediate strength with a four-week 5/3/1 wave plus 5×10 supplemental work and a deload week. It builds main-lift strength and volume, but is not a competition peak; training-max changes are manual and the added volume raises recovery demands. |
| Plans | Total sets | Upper body | Lower body | Core / other | Training days / week | Avg. sets / session |
|---|---|---|---|---|---|---|
| TSA 9 Week Intermediate Approach | 65 | 44 | 21 | 0 | 4 | 16.3 |
| Calgary Barbell 8 Week | 66 | 37 | 26 | 3 | 4 | 16.5 |
| Calgary Barbell 16 Week (Original RPE) | 65 | 38 | 20 | 7 | 4 | 16.3 |
| nSuns 5/3/1 LP - 4 Day | 68 | 34 | 34 | 0 | 4 | 17 |
| GZCLP | 44 | 28 | 16 | 0 | 4 | 11 |
| 5/3/1 Boring But Big | 52 | 26 | 21 | 5 | 4 | 13 |
GZCLP and 5/3/1 BBB are general strength options, not meet peaks. GZCLP uses heavy, volume and accessory tiers; BBB adds 5 sets of 10 after its main work. For a dated competition, Calgary Barbell 8 Week has four sessions per week, with weeks 1–5 building work and weeks 6–8 peaking. Follow its percentages and effort targets rather than extending the peak indefinitely.
Powerlifting centers on the squat, bench press and deadlift. Practice consistent technique and, if you plan to compete, check the rules and commands of your federation.
Beginners may benefit from simple planned increases; experienced lifters may need smaller or less frequent changes. Select a plan whose starting loads and progression you can follow.
Rows, presses and other accessories can support training, but should not crowd out the main lifts. Keep their volume manageable and adjust if they interfere with the next session.
Use sensible starting weights, rest between hard sets and follow any scheduled easier weeks. A heavy single is not required every workout; test strength when the plan calls for it.
GZCLP offers four days of heavy, volume and accessory tiers, with session-based increases and changing rep schemes after failures. 5/3/1 BBB combines a four-week main-lift wave with five sets of ten supplemental work. Calgary Barbell 8 Week is a four-day meet-focused block. Choose ongoing strength practice or a dated peak according to your goal and recovery.
The GZCLP template applies tier progression but its terminal reset requires manual action. BBB uses a training max and includes a deload week; Calgary encodes all eight weeks and uses percentages and effort targets. None replaces judging technique or readiness. Review the original guidance, set realistic loads and avoid adding assistance that undermines the next main-lift session.
Weeks 1–4
Volume accumulation
Weeks 5
Deload
Weeks 6–8
Intensification and peak
Weeks 9
Test or compete
Weeks 1–5
Build strength and workload
Weeks 6–8
Peak and prepare to compete
Weeks 1–4
Volume and RPE autoregulation
Weeks 5–8
Strength accumulation
Weeks 9–11
Intensity and overreach
Weeks 12–16
Taper, RPE singles, and meet week
[FAQ]
Calgary Barbell 8 Week is a four-day meet-focused block, with weeks 1–5 building work and weeks 6–8 peaking. GZCLP and 5/3/1 BBB are general strength options.
It pairs a main-lift wave with five sets of ten supplemental work. Consider whether that workload fits your recovery.
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