Sport performance
Powerlifting program: accumulate, intensify, peak
phase.fitness writes a powerlifting block from the document its generator reads: a volume phase at 65–80%, a strength phase at 75–90%, a peak at 85–100%, weekly sets per lift set by your experience, and every load regulated by RPE.
Updated
- Level
- All levels
- Length
- 9–16 weeks
- Days per week
- 3–4
- Modalities
- Strength
- Equipment
- A rack, a barbell, a bench and plates; competition-spec bar if you compete
- Sessions go to
- Hevy, Liftosaur, Garmin
The short answer
A powerlifting program in phase.fitness runs an off-season or hypertrophy phase (8–12 weeks, 15–25 sets per lift per week at 65–80% for 6–12 reps), a strength phase (6–8 weeks, 10–18 sets at 75–90% for 3–6), a peaking phase (3–4 weeks, 6–12 sets at 85–100% for 1–3) and a one-week deload that cuts volume 40–50% and intensity 10–20%. Weekly squat sets are 8–12 for beginners, 12–18 intermediate, 15–25 advanced; bench 8–12 / 12–20 / 18–30; deadlift 4–8 / 6–12 / 8–16 — and the plan is checked against those bands, not just written from them. For a meet, phase.fitness lays a 12-week timeline back from the date, with openers at 90–93%.
Weekly sets per lift are the number that matters
The powerlifting document phase.fitness reads is unusually specific: it gives weekly set ranges per competition lift, by experience, and a frequency for each — squat 2–4 times a week, bench 2–4, deadlift 1–3. Those numbers are the ones a generated week most often gets wrong, so phase.fitness does not only read them: it extracts them into prescription bands and checks the finished week against them. An intermediate lifter's plan with five weekly squat sets is flagged before it reaches your calendar.
Loads are prescribed as percentages and regulated by RPE — 8 means two reps in reserve — because a bad day at 85% is a different lift from a good one. The three effort methods, accessories chosen by weak point, and the last three weeks of a peak are all in the document; the plan applies them and links it.
How many weeks before a meet should peaking start?
phase.fitness lays a twelve-week timeline back from the meet date: the peaking phase itself is the last three to four weeks at 85–100% for one to three reps, followed by a deload week that cuts volume 40–50%. Openers are set at 90–93% of the current maximum.
What RPE should you train at for strength?
Mostly eight, in a phase.fitness powerlifting plan: the heavy top sets on squat, bench and deadlift are written at RPE 8, leaving reps in reserve, and the percentages climb across the phases — 65–80% in the volume phase, 75–90% in strength, 85–100% only in peaking.
What phase.fitness builds
A program is a sequence of phases, each with a job. These are the phases phase.fitness writes for this case, with the bands the generator has to respect — transcribed from the document it reads, not invented for this page.
Hypertrophy / volume
8–12
Strength
6–8
Peaking
3–4
Deload / taper
1
| Phase | Weeks | Job | Band |
|---|---|---|---|
| Hypertrophy / volume | 8–12 | Muscle and work capacity | 15–25 sets per lift per week at 65–80% 1RM, 6–12 reps |
| Strength | 6–8 | Convert mass to force | 10–18 sets per lift at 75–90%, 3–6 reps; RPE 8–8.5 on most sets |
| Peaking | 3–4 | Express the 1RM, shed fatigue | 6–12 sets per lift at 85–100%, 1–3 reps; commands and attempts practised |
| Deload / taper | 1 | Arrive fresh | Volume −40–50%, intensity −10–20%; last heavy day 7 days out, rest the final 3 |
Prefer to start from something written by hand? The template library holds Powerlifting Block — 9 weeks, importable into a phase without spending AI credits.
A sample week
One week from the first phase, as it would sit on the calendar. Your own week follows the days you say you have — 3–4 here — and the equipment you list.
- SStrength
- Rest
| Day | Modality | Session |
|---|---|---|
| Mon | S | Squat heavy 5 × 3 at RPE 8, bench volume 4 × 6, deadlift accessory |
| Tue | Rest | — |
| Wed | S | Bench heavy 5 × 3, squat volume 4 × 5, upper back |
| Thu | Rest | — |
| Fri | S | Deadlift heavy 4 × 2 at RPE 8, squat accessory, bench accessory |
| Sat | S | Optional fourth day: bench volume, overhead press, weak-point work |
| Sun | Rest | — |
S = strength · C = cardio · K = calisthenics. The order is the point: hard days are kept apart and the long session gets the clean slot.
How it adapts when a phase ends
phase.fitness reads every set from Hevy, Liftosaur or the watch — load, reps, RPE — and recomputes the estimated 1RM per lift as the block goes. When a phase ends, the next one is written from those numbers: the strength phase's percentages come from the e1RM your accumulation actually produced, and the weekly set count is checked against the band for your experience. A lift whose RPE ran a point above prescription for three weeks gets its volume trimmed before its intensity; one that stalled gets the variation the document lists for that weak point.
Within a phase, each week's targets are planned when the phase is written, and the last week of a phase is a deload by construction.
Where the sessions go
phase.fitness plans; you train in the app or on the watch you already use, and the completed session comes back. For this program:
What phase.fitness does not do here
phase.fitness writes the blocks and checks them against the document's bands; it does not select your attempts on the day or judge your depth. The 12-week meet timeline is the document's, laid back from the date you give it.
The evidence
The documents this page is built from
These are the knowledge-base documents the phase.fitness generator reads for this case. The phases, bands and weekly numbers above are transcribed from them.
- Powerlifting Training Guidelines — updated 2026-08-23, powerlifting
- Block Periodization Guide — updated 2025-01-18
- RPE and Autoregulation Guide — updated 2026-09-14
- Deload Protocols and Recovery Strategies — updated 2025-01-18
Frequently asked questions
How many sets per week does a powerlifting program have?
From the document phase.fitness reads: squat 8–12 sets a week for beginners, 12–18 intermediate, 15–25 advanced; bench 8–12, 12–20, 18–30; deadlift 4–8, 6–12, 8–16. phase.fitness extracts those into bands and checks the generated week against them.
Does phase.fitness plan a meet?
Yes. Give phase.fitness the date and it lays the 12-week timeline the document describes: volume in weeks 12–9, strength in 8–5, peaking in 4–2 at 90–100%, a taper in the final week, last heavy day seven days out, openers at 90–93% of your current 1RM.
Can I start from a template instead of generating?
Yes. The phase.fitness template library holds a 9-week Powerlifting Block — accumulation at 70–80%, intensification at 85–90%, then singles at 90%+ — importable into a program without AI credits. Generating a program adapts the same structure to your logs.
Where do the sessions go?
To Hevy or Liftosaur as routines with sets, reps, percentages and RPE, or to a Garmin watch; the logged sets come back to phase.fitness and drive the next phase, Garmin's only if you allow it.
The only app that plans strength, cardio and calisthenics together
For a powerlifter the calisthenics day is scapular control and trunk bracing — support holds, hanging leg raises, L-sits — the upper-back and midline work that makes a heavy squat feel light in the hole, at no cost to recovery.
Right now, phase.fitness is the only training app that writes strength, cardio and calisthenics into one periodized program — same calendar, same phases, same recovery budget.
You choose the mix. A calisthenics-only plan, a cardio-only block, strength plus cardio, or all three: the phases, the end-of-phase analysis and the sync work the same way with one modality or three.
Why calisthenics is in the plan
Bodyweight skill work is strength training in a different shape. Straight-arm work, levers and handstands build scapular control, tendon capacity and relative strength that barbell and machine work leave untouched, and they transfer because they are closed-chain, whole-body patterns. Treated as a modality rather than a warm-up, they get sets, holds and progressions like a squat does.
No exercise catalogue on the market contains a tuck front lever, so those sessions run in the phase.fitness built-in player; strength goes to Hevy, Liftosaur or a Garmin watch, cardio to Garmin and Intervals.icu. How the skill work is programmed.
Free to start, no card. The first phase is yours to keep whatever you decide.
