Powerlifting isn’t about aesthetics — it’s about strength, performance, and mental discipline. It focuses on the three foundational lifts: Squat, Bench Press, and Deadlift.
At FlexCore.club, we’ve crafted a powerlifting blueprint designed to help you lift heavier, recover faster, and fuel your body for maximum performance — whether you’re training for your first meet or chasing a new PR.
💪 The Goal of Powerlifting
Powerlifting is a test of absolute strength and control. Every rep counts, every kilogram matters.
A successful powerlifter builds:
- Explosive power in all three lifts
- Strong posterior chain (back, glutes, hamstrings)
- Stable core and joints
- Mental toughness and consistency
Your body isn’t just built for show — it’s built for pure, functional power.
🏋️♀️ 1. Training Schedule: Strength-Focused Weekly Plan
Powerlifters don’t train for pump — they train for progressive overload and perfect form. This schedule builds raw strength and neurological adaptation.
🔸 Weekly Split
| Day | Focus | Main Lifts |
|---|---|---|
| Monday | Squat Day | Squat + Accessories |
| Tuesday | Bench Day | Bench Press + Upper Assistance |
| Wednesday | Mobility + Active Recovery | Stretching + Light Cardio |
| Thursday | Deadlift Day | Deadlift + Posterior Work |
| Friday | Overload/Accessory Day | Weak Point Training |
| Saturday | Technique + Optional Cardio | Form & speed work |
| Sunday | Rest | Recovery & Nutrition Focus |
🏋️ Core Powerlifting Workout Plan
1️⃣ Squat Day
- Back Squat – 5×5
- Pause Squat – 3×3
- Bulgarian Split Squat – 3×8
- Leg Press – 3×10
- Standing Calf Raise – 4×15
2️⃣ Bench Day
- Bench Press – 5×5
- Close-Grip Bench – 3×6
- Incline Dumbbell Press – 3×8
- Chest Fly – 3×12
- Tricep Dips – 3×10
3️⃣ Deadlift Day
- Deadlift – 5×4
- Deficit Deadlift – 3×3
- Romanian Deadlift – 3×8
- Barbell Row – 3×10
- Hyperextensions – 3×12
4️⃣ Overload & Weak Point Day
- Pin Squats – 3×3
- Board Press – 3×3
- Rack Pulls – 3×3
- Front Squats – 3×8
- Farmer’s Carry – 3×40 meters
5️⃣ Technique & Speed Work
- Dynamic Bench (60% max, 8×3)
- Speed Deadlifts (60% max, 6×2)
- Box Squats (65% max, 5×3)
- Core: Hanging Leg Raises – 3×15
- Stability: Planks – 3×60 sec
🥗 2. Powerlifting Nutrition Plan
Powerlifters need to fuel for strength, not aesthetics. The focus is on high-calorie, high-protein, and nutrient-dense foods to support recovery and performance.
🔸 Daily Diet Example
| Meal | Food | Notes |
|---|---|---|
| Meal 1 | 6 Egg Whites + 2 Whole Eggs + Oats + Peanut Butter | Morning energy boost |
| Meal 2 | Chicken Breast + White Rice + Olive Oil | High-protein clean carbs |
| Meal 3 | Whey Protein Shake + Banana + Almonds | Quick refuel |
| Meal 4 | Lean Beef + Baked Potato + Broccoli | Strength-building meal |
| Meal 5 | Salmon + Quinoa + Spinach | Omega-3 fats for recovery |
| Meal 6 | Greek Yogurt + Mixed Nuts | Night protein & good fats |
🔸 Key Nutrition Tips
- Protein: 1.2–1.5g per pound of body weight
- Carbs: 2.5–3g per pound (higher on training days)
- Fats: 20–25% of total calories
- Hydration: 4–6 liters daily
- Pre-Workout: Slow-digesting carbs (oats, banana, sweet potato)
- Post-Workout: Fast-digesting carbs + whey protein
🧠 3. Recovery & Mobility
Strength is built in recovery — not just the gym. Powerlifters must prioritize rest, joint care, and mobility.
🔸 Recovery Routine
- Sleep: Minimum 7–9 hours per night
- Stretching: After every session (hips, hamstrings, shoulders)
- Massage/Foam Roll: 2–3 times per week
- Active Rest Days: Light cardio, yoga, or swimming
- Cold Therapy: Use ice baths for inflammation control
🕺 4. Powerlifting Mindset & Progression
Powerlifting isn’t just physical — it’s mental mastery. The goal is slow, steady progress through proper form and discipline.
🔸 Progression Tips
- Increase weight by 2.5–5% weekly (max)
- Track every lift in a training log
- Focus on form before load
- Use RPE (Rate of Perceived Exertion) to manage fatigue
- Train with partners or a coach for accountability
⚡ 5. Supplements for Powerlifters
| Supplement | Benefit |
|---|---|
| Whey Protein | Fast muscle recovery |
| Creatine Monohydrate | Power & performance |
| Beta-Alanine | Endurance boost |
| Omega-3 | Joint and inflammation support |
| Multivitamin | Overall health |
| Caffeine (Pre-Workout) | Focus and strength |
🔥 Final Words from FlexCore.club
Powerlifting is a discipline of strength, patience, and precision. Every rep, every set, and every meal builds not just your body — but your mindset.
Train with purpose, recover with intention, and lift with pride.
💬 “Strength isn’t built in one day — it’s built every day. — FlexCore.club”
