29th December, 2022

Template: novice minimalist maximal strength

The objective of this program is to develop maximal strength specific to the three lifts used in powerlifting competitions: the squat, the deadlift and the bench press.

Each exercise has to be executed with a target RBF of 4 to 0. As explained in my article about autoregulation.

This is a 3-day program: hypothetically, day 1 is executed on a Monday and day 2 on a Wednesday, and day 3 on a Friday.

Day 1

  1. Barbell squat x1 7-9reps
  2. Barbell bench press x1 7-9 reps

Day 2

  1. Barbell deadlift x1 2-3reps
  2. Barbell bench press x1 2-3reps

Day 3

  1. Barbell squat x1 2-3reps
  2. Barbell bench press x1 4-6reps


All of the repetitions should be performed with a focus on maximal intended velocity.