Powerlifting 100
Beginner
Learn repeatable squat, bench press, and deadlift training while building strength across an exact 100-day calendar.
100 days · 3x/week · 55–75 min
$39 · one time
By Give It 100
At a glance
- Level
- Beginner
- Frequency
- 3 days / week
- Length
- 100 days
- Session
- 55–75 min
promise
Program Promise
Build repeatable powerlifting technique and meaningful strength in squat, bench press, and deadlift over exactly 100 calendar days without requiring max testing.
format
Program Format
Three lifting sessions per seven-day cycle. The calendar never slides. Squat is trained twice weekly, bench three times weekly, and deadlift once weekly plus posterior-chain support work.
progression
Progression
Early training uses conservative effort and prior-exposure load progression. RIR is taught gradually. Later phases introduce separate top and backoff sets after the lifter has earned the required competency.
day100
Day 100
Finish with technically valid squat, bench press, and deadlift performance triples. No failed repetition is required and final triples are capped around RPE 8.
100-day roadmap
The work changes as you do.
Days 1–21
Learn
Learn repeatable SBD training
Days 22–49
Build
Build foundational strength
Days 50–56
Recover
Reduce fatigue
Days 57–84
Strength
Introduce top and backoff structure
Days 85–100
Finish
Realize strength without maxing
Representative week
The first seven days
Day 1 · training
LEARN A — Squat + Bench
Day 2 · rest
Rest / Normal Daily Movement
Day 3 · training
LEARN B — Deadlift + Paused Bench
Day 4 · rest
Rest / Normal Daily Movement
Day 5 · training
LEARN C — Secondary Squat + Bench
Day 6 · rest
Rest / Normal Daily Movement
Day 7 · rest
Rest / Normal Daily Movement