5 Day Powerlifting Program: The Ultimate Weekly Strength Training

Powerlifting is one of the most effective strength training methods for building raw power, increasing muscle mass, and improving athletic performance. A structured 5 day powerlifting program allows lifters to focus on the three core lifts—squat, bench press, and deadlift—while also building supportive muscle groups that improve technique, stability, and recovery. Whether you are an intermediate lifter looking to break plateaus or an advanced athlete preparing for competition, this program provides the volume, intensity, and progression needed to maximize strength gains.

In this guide, you will learn how to structure a 5 day powerlifting split, recommended sets and reps, weekly progression strategies, accessory exercises, recovery protocols, and nutrition tips to support serious strength development.

What Is a 5 Day Powerlifting Program?

A 5 day powerlifting program is a structured weekly training split that emphasizes the squat, bench press, and deadlift while incorporating accessory exercises to improve weak points. Unlike bodybuilding routines that prioritize aesthetics, powerlifting training focuses on progressive overload, neurological adaptation, and maximal force production.

The advantage of a five-day split is the ability to train each lift multiple times per week while still allowing adequate recovery. This frequency improves motor learning, technique refinement, and muscular adaptation, leading to faster strength gains.

Benefits of a 5 Day Powerlifting Training Split

A five-day powerlifting routine offers several advantages for lifters who want to push their strength to the next level. Increased training frequency helps improve lifting mechanics and neural efficiency, which is crucial for moving heavier loads. The program also allows for greater training volume, which stimulates hypertrophy in the muscles responsible for the big lifts. By dedicating separate days to squat, bench, and deadlift variations, lifters can target weak points more effectively while reducing the risk of overuse injuries.

Additionally, a 5 day split provides flexibility in programming heavy, moderate, and light sessions throughout the week. This approach helps manage fatigue and improves long-term progress without burnout.

Weekly Structure of the 5 Day Powerlifting Program

This program is structured around five training days, with each day focusing on a primary lift and accessory movements. The weekly layout is designed to maximize recovery and performance.

Day 1 – Heavy Squat Focus

Day 1 is dedicated to heavy squats and lower-body strength development. The main goal is to build maximal strength in the quads, glutes, and posterior chain.

Main Lift: 5 Day Powerlifting Program
Back Squat – 5 sets of 3–5 reps at 80–90% 1RM

Accessory Exercises:
Paused Squats – 3 sets of 3–5 reps
Romanian Deadlifts – 4 sets of 6–8 reps
Leg Press – 3 sets of 10–12 reps
Hanging Leg Raises – 3 sets of 12–15 reps

This session focuses on heavy loading to stimulate neural adaptation and improve squat performance.

Day 2 – Bench Press Strength and Upper Body Push 5 Day Powerlifting Program

Day 2 targets the bench press and upper body pushing strength, emphasizing chest, shoulders, and triceps.

Main Lift:
Bench Press – 5 sets of 3–5 reps at 80–90% 1RM

Accessory Exercises:
Close Grip Bench Press – 3 sets of 5–8 reps
Overhead Press – 4 sets of 6–8 reps
Dumbbell Incline Bench Press – 3 sets of 8–12 reps
Triceps Dips – 3 sets of 10–12 reps

This day helps increase pressing strength while improving lockout power and shoulder stability.

Day 3 – Deadlift Focus and Posterior Chain Development 5 Day Powerlifting Program

Day 3 is centered on deadlifts and posterior chain strength, which is critical for total body power.

Main Lift:
Conventional Deadlift – 5 sets of 2–4 reps at 80–90% 1RM

Accessory Exercises:
Deficit Deadlifts or Block Pulls – 3 sets of 3–5 reps
Barbell Rows – 4 sets of 6–8 reps
Hip Thrusts – 3 sets of 8–10 reps
Back Extensions – 3 sets of 10–15 reps

This session strengthens the glutes, hamstrings, and spinal erectors, improving overall deadlift performance.

Day 4 – Volume Bench and Upper Body Pull

Day 4 focuses on bench volume and upper body pulling exercises to maintain balance and prevent muscular imbalances.

Main Lift:
Bench Press (Volume) – 4 sets of 6–8 reps at 65–75% 1RM

Accessory Exercises:
Pull-Ups or Lat Pulldowns – 4 sets of 8–12 reps
Seated Cable Rows – 3 sets of 8–12 reps
Face Pulls – 3 sets of 12–15 reps
Dumbbell Lateral Raises – 3 sets of 12–15 reps

This day builds hypertrophy and improves shoulder health, which is crucial for long-term bench press progress.

Day 5 – Squat and Deadlift Accessories + Hypertrophy Powerlifting Program

Day 5 combines lower body accessory work with hypertrophy-focused training to reinforce weak points and improve muscle growth.

Main Lift:
Front Squat or Safety Bar Squat – 4 sets of 5–6 reps

Accessory Exercises:
Stiff-Leg Deadlifts – 3 sets of 6–8 reps
Walking Lunges – 3 sets of 10–12 reps
Hamstring Curls – 3 sets of 12–15 reps
Calf Raises – 4 sets of 12–15 reps

This session improves lower body muscular balance and endurance.

Sets, Reps, and Intensity Guidelines 5 Day Powerlifting Program

The key to powerlifting success is managing intensity and volume effectively. Heavy sets in the 2–5 rep range are ideal for building maximal strength, while moderate sets in the 6–12 rep range promote hypertrophy and improve muscular endurance. Most lifters should perform main lifts at 75–90% of their one-rep max, depending on the training phase.

Rest periods should be longer for heavy compound lifts, typically 2–5 minutes, to ensure full recovery. Accessory exercises can be performed with shorter rest periods of 60–90 seconds to increase training density.

Progressive Overload Strategy for Powerlifting

Progressive overload is the foundation of any effective powerlifting program. Lifters should aim to gradually increase training load, volume, or intensity over time. One common method is to increase weight by 2.5–5 pounds each week on main lifts while maintaining proper form. Another approach is to increase reps or sets before adding weight.

Deload weeks should be incorporated every 4–6 weeks to reduce fatigue and prevent overtraining. During deloads, reduce volume by 40–50% while maintaining technique practice.

Accessory Exercises for Weak Points With 5 Day Powerlifting Program

Accessory exercises are crucial for addressing weak points in the squat, bench, and deadlift. For squat improvement, movements like paused squats, Bulgarian split squats, and leg presses can help build quad strength and stability. Bench press weak points can be improved with close grip bench, board presses, and triceps extensions. Deadlift weaknesses often benefit from Romanian deadlifts, hip thrusts, and back extensions.

Including these movements in your program ensures balanced strength development and reduces the risk of injury.

Recovery and Injury Prevention

Recovery is just as important as training intensity in powerlifting. Lifters should aim for at least 7–9 hours of sleep per night to optimize muscle repair and hormonal balance. Active recovery methods such as light cardio, mobility work, and stretching can improve blood flow and reduce soreness.

Proper warm-ups and mobility drills should be performed before each session to prepare the joints and muscles for heavy lifting. Foam rolling and dynamic stretching can help maintain flexibility and reduce injury risk.

Nutrition for Strength and Performance

Nutrition plays a vital role in powerlifting success. Lifters should consume a calorie surplus to support strength gains and muscle growth. Protein intake should be at least 0.7–1 gram per pound of body weight to support muscle repair and hypertrophy. Carbohydrates are essential for fueling intense training sessions, while healthy fats support hormone production.

Hydration is also crucial, as dehydration can negatively impact strength performance. Lifters should aim to drink plenty of water throughout the day and during workouts.

Sample Weekly Schedule for the 5 Day Powerlifting Program

A typical weekly schedule might look like this:

• Monday: Heavy Squat Day
• Tuesday: Bench Press Strength Day
• Wednesday: Deadlift Focus Day
• Thursday: Volume Bench and Upper Body Pull
• Friday: Squat and Deadlift Accessories
• Saturday: Optional mobility or light conditioning
• Sunday: Rest

This schedule balances training intensity and recovery, allowing lifters to maximize strength gains while minimizing fatigue.

Common Mistakes in Powerlifting Training

One of the most common mistakes in powerlifting is neglecting technique in favor of heavier weights. Poor form can lead to injuries and stalled progress. Another mistake is overtraining without adequate recovery, which can result in burnout and decreased performance. Lifters should also avoid neglecting accessory exercises, as these movements are essential for strengthening weak points and preventing imbalances.

Who Should Follow a 5 Day Powerlifting Program?

A 5 day powerlifting program is best suited for intermediate and advanced lifters who have mastered basic lifting technique and can recover from high training volume. Beginners may benefit from a 3–4 day program before transitioning to a five-day split. Competitive powerlifters, strength athletes, and serious gym enthusiasts can all benefit from this structured approach.

The 5 Day Powerlifting Program

A well-designed 5 day powerlifting program provides the structure, volume, and intensity necessary to build maximal strength in the squat, bench press, and deadlift. By incorporating heavy main lifts, targeted accessory exercises, progressive overload strategies, and proper recovery protocols, lifters can achieve consistent and sustainable progress. Whether your goal is to compete in powerlifting or simply build elite-level strength, this program offers a comprehensive framework to help you reach your full potential.

To maximize your strength gains from this 5 day powerlifting program, consider combining it with other structured strength routines and training guides available on MensFitClub. You can improve overall muscle development with a comprehensive Dumbbell Workout Program For Building Muscle At Home, enhance full-body strength and conditioning with a Progressive Overload Training Guide, and boost functional strength using a Full Body Kettlebell Workout Routine. For additional hypertrophy support, explore targeted chest training strategies and total-body strength training frameworks to complement your powerlifting plan and accelerate muscle growth.