PowerLiftCalc Blog offers quick, data-driven insights and proven methods to help you crush plateaus. Join our thriving powerlifting community to learn smart programming, set meaningful goals, and take your training to the next level—one calculated lift at a time.
Getting in a good cardio workout can be a challenge when you’re busy with kids, but why not turn family time into fitness time? Here are 10 fun ways to get moving together and stay healthy as a family.
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Goal: Build strength and muscle size using an upper/lower split over 7 days. This program uses only a barbell, rack, and bench, and emphasizes bench pressing 4 times per week. Each workout includes heavy low-rep strength work (3–5 reps) and moderate-to-high rep hypertrophy work (8–12+ reps) ( Rep Range For Hypertrophy ). The high-frequency bench focus is balanced with careful volume and recovery management.
When most people think of powerlifting, they picture elite athletes chasing towering numbers. But in truth, the Big Three—squat, bench press, and deadlift—offer everyone a framework for building discipline, consistency, and a measurable path to progress. These lifts aren’t just about gym strength; they represent a system for mastering challenges, tracking achievements, and ultimately improving your quality of life in a structured, intentional way.
If you’ve ever tried losing weight by dieting alone, you know the struggle—constantly watching calories, dealing with hunger, and feeling like every pound lost comes at the cost of your energy and strength. But what if there was a better way?
If you’ve been using spreadsheets to track your training, you’ve likely run into a major problem—strength training data isn’t tabular, it’s nested. A training session isn’t just a list of numbers; it’s a hierarchy of information that grows in complexity.
Plateaus are a normal part of any fitness journey, but they can be incredibly frustrating when you’re aiming for steady progress. If you’ve felt stuck lifting the same weights without improvement, it might be time to shift your focus from guesswork to precision. By using PowerLiftCalc for goal setting, planning, tracking, and analyzing your workouts, you can pinpoint exactly where your training stalls—and how to push beyond it.