Powerlifting Program Comparison Chart
Side-by-side comparison chart of popular powerlifting programs — frequency, volume, progression, and difficulty at a glance.
Choosing a powerlifting program shouldn't require a PhD in exercise science. Here's every major program compared on the metrics that actually matter, so you can make a decision and get to training.
Quick Comparison Table
| Program | Days/Week | Level | Progression | Session Length | Squat Frequency |
|---|---|---|---|---|---|
| Starting Strength | 3 | Beginner | Every session | 45-60 min | 3x/week |
| StrongLifts 5x5 | 3 | Beginner | Every session | 60-75 min | 3x/week |
| GZCLP | 3-4 | Beginner | Every session | 60-75 min | 2x/week |
| 5/3/1 Beginner | 3 | Beginner | Every 3 weeks | 60-75 min | 2x/week |
| Greyskull LP | 3 | Beginner | Every session | 45-60 min | 2x/week |
| 5/3/1 (Standard) | 3-4 | Intermediate | Monthly | 45-75 min | 1-2x/week |
| nSuns | 4-6 | Intermediate | Weekly | 90-120 min | 2x/week |
| GZCL (Full) | 3-4 | Intermediate | Varies | 60-90 min | 2x/week |
| Candito LP | 4 | Beginner | Weekly | 60-75 min | 2x/week |
What the Columns Mean
Days/week is the designed frequency. More isn't always better — it depends on your recovery and schedule.
Progression is how often you increase weight. "Every session" is fastest but stalls first. "Monthly" is slowest but lasts longest.
Session length assumes appropriate rest periods (2-4 minutes between heavy sets). If you rest 60 seconds, sessions are shorter but performance suffers.
Squat frequency matters because squatting is a skill. More practice generally means better technique development, but also more recovery demand.
Choosing by Your Situation
You can only train 3 days per week with 45-minute sessions? Starting Strength or Greyskull LP. Minimal exercises, minimal time, maximum efficiency.
You want the most well-rounded beginner program? GZCLP. Three tiers of work, good balance of intensity and volume, intelligent stall protocol.
Your schedule is unpredictable and some weeks are harder than others? 5/3/1. The training max and AMRAP system adapts to your daily readiness.
You're young, recovering well, and have 90+ minutes to train? nSuns. Maximum volume, maximum stimulus, maximum results — if you can handle it.
You've finished a beginner program and want to keep it simple? 5/3/1 with BBB or FSL templates. Proven, sustainable, endlessly customizable.
The Programs People Switch Between
A common and effective progression through programs:
Months 1-4: GZCLP or Starting Strength (beginner LP) Months 5-12: 5/3/1 for Beginners or nSuns (early intermediate) Year 2+: Full 5/3/1 templates or GZCL intermediate (true intermediate)
This isn't the only path, but it's a well-worn one that works for most lifters.
Don't Overthink This
The difference between the best and worst program on this list is maybe 10-15% in outcomes over a year, assuming consistent effort. The difference between following any program consistently and not training at all is infinite.
Pick one that fits your schedule and sounds appealing. Run it for 12 weeks. Evaluate. Adjust if needed.
The bar is waiting.