Cage Barbell
Cage Barbell
Get under the bar.
Free · 10 Weeks · 3 Days/Week

Get under the bar.

The Cage Barbell beginner powerlifting program. Ten weeks. Three lifts. Real numbers, real RPE, real tech tips. No guesswork.

See the program →How it works
Cage Barbell logo
10
Weeks
3
Lifts
3
Days/wk
$0
Cost

What you're signing up for

Goal

Add 20–50 lb to your squat, bench, and deadlift across 10 weeks

Equipment

Barbell, plates, rack, bench, pull-up bar (or band)

Who it's for

Beginner — comfortable with the bar, ready to get strong

10 Weeks

View full program →
Week 1
Learn the bar path
Foundation
Week 2
Groove the pattern
Foundation
Week 3
Add a little weight
Foundation
Week 4
Volume bump
Build
Week 5
Strength sets
Build
Week 6
Push the intensity
Build
Week 7
Recover and reset
Deload
Week 8
Heavy doubles
Peak
Week 9
Heavy single + back-offs
Peak
Week 10
Find your new 1RM
Test

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