Powerlifting Program Comparison Chart

This chart compares every major powerlifting program on days per week, level, progression, session length, and squat frequency. Beginner programs such as GZCLP and Starting Strength add weight every session; intermediate programs such as 5/3/1 and nSuns progress weekly or monthly.

Choosing a powerlifting program shouldn’t require a PhD in exercise science. Use the table, 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, both classic linear progression programs. 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.

FAQ

Which powerlifting program is best for beginners?

GZCLP is the most well-rounded, with three tiers of work and an intelligent stall protocol. If you can only train three days a week for 45 minutes, run Starting Strength or Greyskull LP.

What program should I run after a beginner program?

5/3/1 with the BBB or FSL templates is proven and simple. If you are young, recovering well, and have 90+ minutes to train, nSuns is the higher-volume option.

Which program works best with an unpredictable schedule?

5/3/1. The training max and AMRAP sets adapt to how ready you are on the day.

How long should I run a program before switching?

Run it for 12 weeks, then evaluate and adjust if needed.

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.