How to Write Your Own Powerlifting Programme — A Complete Step-by-Step Guide | Europe

How to Write Your Own Powerlifting Programme — A Complete Step-by-Step Guide | Europe

Reading time: 14 minutes | Last updated: May 2026

Every great powerlifter eventually writes their own programme. Not because existing programmes are bad — but because understanding why a programme works is what separates lifters who keep progressing from those who endlessly programme-hop. This guide teaches you the principles behind every programme in the Castiron Lift library, with IPF/EPF competition context throughout. Weights in kg. Free EU shipping on all footwear.

Table of Contents

  1. The Core Principles of Programme Design
  2. Step 1 — Choose Your Training Frequency
  3. Step 2 — Select Your Main Lifts
  4. Step 3 — Choose Your Periodisation Model
  5. Step 4 — Set Your Volume and Intensity
  6. Step 5 — Add Accessory Work
  7. Step 6 — Plan Your Deloads
  8. Step 7 — Build Your Template
  9. Common Programme Design Mistakes
  10. IPF/EPF Competition Context
  11. The Castiron Lift Programming Library
  12. FAQ

🎯 The Core Principles of Programme Design

Principle What It Means How to Apply It
Progressive Overload Training stress must increase over time Add weight, reps, or sets systematically
Specificity Train the movements you want to improve Squat, bench, deadlift must be the core
Variation The body adapts to repeated stimuli Rotate rep ranges, exercises, or intensities
Recovery Adaptation happens during recovery Plan deloads, manage volume, prioritise sleep
Individualisation No programme works equally for everyone Adjust to your recovery capacity

🗓️ Step 1 — Choose Your Training Frequency

6-Step Programme Builder

The Castiron Lift 6-step programme builder

Days/week Structure Example
3 days Full body each session Castiron Lift Beginner/Strength, 5/3/1
4 days Upper/lower split Conjugate (ME/DE split)
5–6 days High frequency — each lift 3x/week nSuns, Sheiko

🏋️ Step 2 — Select Your Main Lifts

Lift Primary muscles IPF competition lift? Frequency
Squat Quads, glutes, hamstrings ✅ Yes 2–3x/week
Bench Press Chest, front delts, triceps ✅ Yes 2–3x/week
Deadlift Hamstrings, glutes, back ✅ Yes 1–2x/week
Overhead Press Delts, triceps, upper traps ❌ No (but valuable) 1–2x/week

🔄 Step 3 — Choose Your Periodisation Model

Model Best for Castiron Lift guide
Linear (LP) Beginners Beginner Programme — Europe
Daily Undulating (DUP) Intermediates Strength Programme — Europe
Block Periodisation Intermediate–advanced Sheiko — Europe
Concurrent (Conjugate) Advanced/equipped Conjugate — Europe

📊 Step 4 — Set Your Volume and Intensity

Goal Rep range Intensity Sets per lift per week
Strength 1–6 80–100% 10–20
Hypertrophy 6–12 65–80% 10–20
Power/Speed 1–3 85–95% 6–15

🔧 Step 5 — Add Accessory Work

Weak point Likely cause Recommended accessories
Squat — failing at bottom Quad weakness Leg press, hack squat, front squat
Squat — failing at top Glute/hip weakness Hip thrust, RDL, good morning
Bench — failing off chest Chest/front delt weakness Dumbbell press, incline press
Bench — failing at lockout Tricep weakness Close-grip bench, JM press, pushdowns
Deadlift — failing off floor Quad/back weakness Deficit deadlift, leg press, RDL
Deadlift — failing at lockout Glute/hip weakness Hip thrust, rack pull, glute-ham raise

💤 Step 6 — Plan Your Deloads

Level Deload frequency Structure
Beginner Every 8–12 weeks Reduce volume 40–60%
Intermediate Every 4–6 weeks Reduce volume and intensity 40–60%
Advanced Every 3–4 weeks Full deload

See our Deload Week Guide — Europe.

📝 Step 7 — Build Your Template

EXAMPLE CUSTOM 3-DAY INTERMEDIATE PROGRAMME (KG)
Day Main Lift 1 Main Lift 2 Main Lift 3 Accessories
Monday (Strength) Squat 4x4–6 @ 82% Bench 4x4–6 @ 82% Deadlift 3x4–6 @ 82% Lat pulldown, face pulls
Wednesday (Hypertrophy) Squat 4x8–12 @ 68% OHP 4x8–12 @ 68% RDL 3x8–12 @ 68% Dumbbell rows, leg press
Friday (Power) Squat 5x2–3 @ 88% Bench 5x2–3 @ 88% Deadlift 4x2–3 @ 88% Ab work, glute-ham raises

⚠️ Common Programme Design Mistakes

  • Too much volume too soon
  • No progression plan
  • Ignoring weak points
  • No deload plan
  • Changing the programme too soon — give any programme 8–12 weeks
  • Copying advanced programmes as a beginner

🏅 IPF/EPF Competition Context

  • IPF and EPF competition uses squat, bench, deadlift. Your custom programme should prioritise all three equally.
  • Add an 8–12 week competition peaking block before any IPF or EPF meet, regardless of your base programme.
  • Nordic federation lifters (NPF, SPF, DPF, FPF) and KNKF follow IPF equipment rules — weightlifting shoes approved for competition squat.
  • Free EU shipping on all Castiron Lift footwear — no import costs.

📚 The Castiron Lift Programming Library — Europe

Programme Level Model Link
Castiron Lift Beginner Programme Beginner Linear Read
Castiron Lift Strength Programme Intermediate DUP Read
5/3/1 Intermediate Linear waves Read
nSuns Intermediate DUP auto-regulated Read
Sheiko Intermediate–advanced Block periodisation Read
Conjugate Advanced Concurrent ME/DE Read
Deload Week Guide All levels Recovery protocol Read

📚 The Castiron Lift Programming Pathway:
Beginner Programme → Strength Programme → nSuns or 5/3/1 → Write Your Own

Written by T-K — Strength Researcher & Brand Strategist, Castiron Lift.

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