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CityGym

Designed for lifters who are new to powerlifting. This phase is ideal for anyone who has never followed a structured squat, bench press, and deadlift-focused program, or has never trained all three competition lifts consistently within the same training week. The goal is to build technical proficiency, establish training habits, and develop a solid foundation for future progress.

Beginner

Powerlifting

Introductory

Squat

Bench

Deadlift

Hypertrophy

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Beginner - Phase One

Ideal for lifters new to the sport of powerlifting.

Beginner - Phase 1

A higher-volume, lower-intensity training phase designed to build muscle, improve work capacity, and establish the foundation required for long-term strength development. This phase serves as the ideal preparation for Phase Three, allowing you to develop the movement patterns, training tolerance, and recovery capacity needed to get the most from a dedicated strength block. While it can be run as a standalone program, it is intended to set you up for maximum success in the next phase.

Linear

Muscle Growth

Linear Progression

Strength Block Prep

Squat, Bench, Deadlift

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Beginner - Phase Two

Beginner - Phase 2 (Weeks 1-4)

Beginner - Phase 2 (Weeks 5-8)

The culmination of the Beginner Powerlifting series. Building on the foundation established in Phase Two, this phase shifts the focus toward increasing your squat, bench press, and deadlift strength. The program includes a dedicated strength block followed by a peaking phase designed to help you achieve new personal bests.

Linear Strength

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Beginner - Phase Three

Beginner - Phase 3 (Weeks 1-4)

Beginner - Phase 3 (Weeks 5-8)

This Phase One program is designed to build muscle, improve work capacity, and develop your squat, bench press, and deadlift technique while laying the foundation for future strength gains.
Percentages should be used as a guide rather than a strict target. On days you feel strong, increase the load by up to 2%. On tougher days, reduce it by up to 2%.
Optional volume is included throughout the program for those who can recover from it. Sessions 3 and 4 feature a third squat day and a fourth bench day, providing additional opportunities to build muscle, refine technique, and accelerate progress. If recovery, performance, or life stress becomes an issue, don't be afraid to reduce or remove the optional work.

Intermediate

Conventional

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Intermediate Phase One (Conventional DL Lifters)

Foundation Block - Lower volume, lower intensity, setting a foundation for the next two blocks

Phase One (Week 1-4)

Building Block - Building on the foundation block, this blocks increases in volume and intensity

Phase One (Week 5-8)

Peak Block - The final block of the program, highest volume and intensity.

Phase One (Week 9-12)

This Phase Two program is designed to build strength in the squat, bench press, and deadlift while preparing you to hit new personal bests. The training focuses on increasing your ability to handle heavier loads, improving movement efficiency, and developing the strength foundation needed for successful peaking.

The prescribed percentages should be used as a guide rather than a strict target. On days you feel strong, increase the load by up to 2%. On days where fatigue is higher, reduce it by up to 2%. Consistent quality work is more important than forcing a number.

Session 3 includes an optional third squat day. For lifters who can recover from the additional workload, this extra volume can provide further opportunities to build strength, improve technique, and accelerate progress. If recovery or performance begins to suffer, don't hesitate to reduce or remove the optional work.

Gains

Strength

Progression

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Intermediate Phase Two (Conventional DL Lifters)

This is the building block before the peaking block

Phase Two (Week 1-4)

Peaking Block (Week 5-8)

Powerbuilding

Off Season

Sumo

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Intermediate Phase One (Sumo DL Lifters)

Squat, bench, deadlift

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Intermediate Phase Two (Sumo DL Lifters)

Muscle Builder

This 8-week program is split into three phases, with each block building on the last.

Block 1 (2 Weeks): Prepare. Get familiar with the training style, refine your technique, and allow your body to adapt to the workload ahead.

Block 2 (4 Weeks): Build. The main growth phase of the program, with increased training volume and a focus on progressive overload to drive muscle gain.

Block 3 (2 Weeks): Intensify. Push effort levels higher, challenge performance, and finish the block with purpose.

Each phase has its role. Follow the process, stay consistent, and let the results take care of themselves.