Enter your current numbers and goal numbers, set the program length, and get a full RPE-based periodized program built around the squat, bench, and deadlift.
Loading Phase
Repeating 6-split blocks with RPE-guided loading from 7.5 to 10. Builds strength progressively across the program.
Peaking Phase
The final 10 splits ramp to near-max singles and doubles. Deadlift alternates every other split to manage fatigue.
Deload Phases
Built in between loading blocks and before competition day. Keeps you fresh so you can hit your goal lifts.
Current 1RM
Goal 1RM
Program Settings
Min 16 recommended. One split = one full SBD rotation. Minimum 11 required for phase structure.
Powerlifting Program
Gear for the whole program
Prime Lifting Straps + Wrist Wraps
You'll be pulling and pressing heavy for weeks. Straps save your grip on deadlift days. Wraps keep your wrists healthy through every heavy bench and squat session.