TSA 9-Week Approach

TSA-9 is one of the best powerlifting programs I’ve used, consisting of 4 training days per week. This powerlifting training program prioritizes high-frequency bench press sessions—3 out of 4 training days—usually performed after squatting or deadlifting. I personally noticed more progress in squat and bench than deadlift while running this strength training routine. The first few weeks build a solid pyramid base with high volume sessions, ideal for developing muscle endurance and technical skill. The middle portion of the powerlifting routine shifts to the 3–6 rep range, focusing on building functional strength in the squat, bench, and deadlift. The final phase includes a deload week followed by high-intensity, low-volume training to peak for competition. I give this program 4.5/5 stars and have personally run it three times.

candito 6-week

Jonnie Candito’s 6-Week Powerlifting Program is a well-structured powerlifting training program that consists of 4–5 training days per week, making it a solid choice for both intermediate and advanced lifters. Like TSA-9, it starts with a high-volume, muscle-conditioning phase, which helps build a solid foundation in your squat, bench, and deadlift. This approach makes it one of the best powerlifting programs for those looking to balance hypertrophy and strength early on. What makes Candito’s routine stand out is its aggressive progression model. Since Jonnie Candito himself is known for explosive strength and shorter leverages, the program quickly transitions from moderate rep ranges (around 6 reps) into heavier strength-focused sets in the 3–4 rep range. This creates a natural blend between muscle building and peak strength training, making it a good powerlifting routine for lifters preparing for a meet or testing new maxes. The final weeks of the program are focused on intensity over volume, gradually peaking you for a max-effort week. If you’re looking for a short-term, results-driven program that’s free, effective, and widely respected, Candito’s 6-Week Program is a great option. I give this program 4/5 stars and have personally run it two times.

n-suns

The nSuns Powerlifting Program is one of the most accessible free powerlifting programs online, but it’s not without its flaws. Originally based on Jim Wendler’s 5/3/1, this powerlifting training program blends high-volume strength work with hypertrophy-based accessory lifts, aiming to deliver both power and size. Available in 4, 5, or 6-day variations, the nSuns routine appeals to those who want a simple, spreadsheet-style program to improve their squat, bench, and deadlift. While it’s a decent beginner option, nSuns can become repetitive and overly taxing, especially in the higher-frequency versions. Many lifters report fatigue accumulation, particularly in the 5- and 6-day splits, due to the constant weekly progression and lack of built-in deloads. Although it’s marketed as a good powerlifting routine, the lack of periodization and individualized intensity adjustments limits its long-term effectiveness. From a programming standpoint, nSuns lacks the structured progression seen in some of the best powerlifting programs like TSA-9 or Candito’s 6-Week. It doesn’t address weak points or lift-specific technical flaws, which are critical when learning how to become a powerlifter. That said, its free access and plug-and-play format make it a convenient power building program for newer lifters who just want to get started.

wendler’s 5/3/1

Wendler’s 5/3/1 is a powerlifting training program built on simplicity, consistency, and long-term progress. It’s considered one of the best powerlifting programs for lifters who prefer minimalist training and don’t want to overcomplicate their workouts. The system is based on training four days a week, with one main lift per day—squat, bench, deadlift, and overhead press—using percentage-based progression on a monthly cycle. While 5/3/1 is excellent for building strength gradually, it’s often too slow-paced for beginners who want quicker results or more frequent PR testing. It lacks volume in its base format, which can make it feel underwhelming for lifters chasing hypertrophy or trying to find a good powerlifting routine that includes power building elements. That said, Wendler offers several customizable templates (e.g., Boring But Big, First Set Last, and Joker Sets) to increase workload and tailor it to your needs. What makes 5/3/1 stand out is its emphasis on autoregulation and recovery, which can be a great lesson for lifters learning how to become a powerlifter without burning out. However, lifters who thrive on high-frequency programs like TSA-9 or nSuns may find 5/3/1 too low-volume unless modified. Although it’s not a free powerlifting program like Candito’s or nSuns, the 5/3/1 system has stood the test of time, and with thoughtful customization, it can be adapted for lifters at nearly any level.