For those wondering, I have copy pasted his program from his website:

Phase One: The “True Novice”

Mon, Wed, and Fri: (same workout all three days) Squat: 2 sets of 3-6 reps Paused Bench Press: 3 sets of 3-6 reps Sumo Deadlift: 1 set of 3-6 reps

Sat: General Physical Preparation Exercise #1: 7 minutes to do as many reps as possible General Physical Preparation Exercise #2:7 minutes to do as many reps as possible High-Intensity, Interval Training: 7 intervals of ~20sec with 100sec of rest between efforts Mobility Work: 10 minutes

The Weight Progression Protocol:

Phase One: Squat Total Reps Completed / Weight to add for next workout: 6 Reps: +2.5lbs / 1.25kg 7-11 Reps: +5lbs / 2.5kg 12 Reps: +10lbs / 5kg

Bench Press Total Reps Completed / Weight to add for next workout: 9 Reps: +2.5lbs / 1.25kg 10-17 Reps: +5lbs / 2.5kg 18 Reps: +10lbs / 5kg

Deadlift Total Reps Completed / Weight to add for next workout: 3 Reps: +2.5lbs / 1.25kg 4-5 Reps: +5lbs / 2.5kg 6 Reps: +10lbs / 5kg

As you can see, Phase One calls for the same workout performed three days per week featuring the squat, bench, and deadlift across all three training days. For your work sets, you’ll be working in the three to six rep range. You’ll be required to get at least three reps each set.

Depending on how many total reps you got in the last workout, you’ll determine how much weight to add to the bar for the next session. To avoid these calculations, download a copy of the Workout Calculator Spreadsheet. With this program, you’re not stuck to “linear progression”; you determine your own rate of progress through both adding reps and weight at your own pace.

On Saturdays, you perform an overall athleticism enhancing, body-composition improving workout consisting of general physical preparation, conditioning, and mobility work.

At some point, you’ll cease to be able to make progress using the Phase One protocol; you’ll “stall” out. “Stalling” is defined as any time that you can’t get at least your minimum three reps on each set for that workout. Many novice programs require that you try a failed weight three times; however, on the PowerliftingToWin Novice program, if you fail to get your minimum reps even one time, you are considered “stalled”.

When you stall, you’ll take 10% weight off the bar and switch over to Phase Two of the program:

Phase Two: The “Advanced Novice”

Mon and Fri: “Heavy Day” Squat: 3 sets of 3 to 6 reps Paused Bench: 5 sets of 3 to 6 reps Sumo Deadlift: 2 sets of 3 to 6 reps

Wed: “Light Day” 3-Second Pause Squat: 2 sets of 3 to 6 reps 3-Second Pause Bench: 2 sets of 3 to 6 reps

Tue and Sat: GPP, Conditioning, Mobility General Physical Preparation Exercise #1: 7 minutes to do as many reps as possible General Physical Preparation Exercise #2:7 minutes to do as many reps as possible High-Intensity, Interval Training: 7 intervals of ~20sec with 100sec of rest between efforts Mobility Work: 10 minutes

The Progression Protocol: Phase Two: Squat Total Reps Completed / Weight to add for next workout: 9 Reps: 1.25lbs / 0.5kg 10-17 Reps: 2.5lbs / 1.25kg 18 Reps: 5lbs / 2.5kg

Bench Total Reps Completed / Weight to add for next workout: 15 reps: 1.25lbs / 0.5kg 16-29 Reps: 2.5lbs / 1.25kg 30 reps: 5lbs / 2.5kg

Deadlift Total Reps Completed / Weight to add for next workout: 6 reps: 1.25lbs / 0.5kg 7-11 Reps: 2.5lbs / 1.25kg 12 Reps: 5lbs / 2.5kg

Wed “Light Day” 3-Count Paused Squat and 3-Count Paused Bench Total Reps Completed / Weight to add next workout: 6 reps: +1.25lbs / 0.5kg 7-11 reps: +2.5lbs / 1.25kg 12 reps: +5lbs / 2.5kg