Nishaana
The Powerlifting Program program.
The Powerlifting Program is a intermediate squat, bench & deadlift total program run 4 days a week. Built around the three competition lifts with specific accessory work to bring up weak points. Everything serves a bigger total.
Overview
Built around the three competition lifts with specific accessory work to bring up weak points. Everything serves a bigger total.
Who it's for: Lifters who want to maximise their squat, bench and deadlift — competing or not.
Weekly schedule
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
How to progress
Wave intensity around a training max; peak the three lifts and test or compete at the end. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the Powerlifting Program good for beginners?
The Powerlifting Program is a intermediate program. Lifters who want to maximise their squat, bench and deadlift — competing or not. If you are brand new to lifting, start with a beginner full-body or StrongLifts 5x5 program first.
How many days a week is the Powerlifting Program?
4 days a week. Built around the three competition lifts with specific accessory work to bring up weak points. Everything serves a bigger total.
How do you progress on the Powerlifting Program?
Wave intensity around a training max; peak the three lifts and test or compete at the end.
What equipment do I need for the Powerlifting Program?
A barbell, plates, a squat rack and a flat bench cover every main lift; a pull-up bar and light dumbbells handle the accessories.
How long should I run the Powerlifting Program before switching?
There's no hard stop — keep adding reps/harder variations as you progress, and revisit your goals every 8–10 weeks.
How is the Powerlifting Program different from the Push Pull Legs?
The Powerlifting Program runs 4 days/week aimed at squat, bench & deadlift total, while the Push Pull Legs runs 6 days/week aimed at hypertrophy & strength. Pick the Powerlifting Program if lifters who want to maximise their squat, bench and deadlift — competing or not; pick the other if that fits your schedule or goal better.
Can I run the Powerlifting Program for free?
Yes. You can follow the full Powerlifting Program schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the Powerlifting Program today.
Follow the full schedule free in your browser — the app handles the progression for you.
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