I do not do powerlifting, but I will sometimes take a lift and run a cycle for strength peaking. I know that powerlifters are more well versed in how to plan to be as strong as possible at the three lifts at a particular point in time.
Do you have any recommendations for programs that have worked well for you?
In the past, I would do for example pullups. For at least 6 weeks I would do a cycle of three to five sets to failure a few times a week to build mass and rep strength. Then for six weeks I would steadily add weight and drop volume, peaking to a max single. Afterwards, deload program, usually going back to reps or perhaps just like 6 sets of close to failure and maintain that exact rep set scheme for 6 to 8 weeks.
Muscle moves weight.
Right now I'm doing a legs push pull split
The idea is 2 heavy/compound exercises and 3 single joint or accessories exercises for assistance/volume:
On legs day it's a heavy squat variation 3-6 sets of 5-10 reps depending on percentages. In general I go for 5x5 and try and add 20 lbs per week and change the bar/exercise every 3 weeks.
Then a deadlift (regular/stiff leg/deficit/sumo) or good morning variation for 3 or 4 sets of 6 - 8, do same as above 3 weeks change and move on
The 3 accessories :
Leg curl hamstring / reverse hyper
Calves
Abbs
You probably don't need to work quads at all as they are generally overbuilt and people have weak hamstrings...that why they always get hurt.
Chest might be:
1)Bench press/military press/incline dumbbell press
2)Close grip bench/dumbbell press diffent angle ect
3 chest fly/ dumbbell press high reps different angle
4 triceps exercise
5 trixeprs exercise
Back might be:
1) deadlift (depending on how smoked by legs are from the leg day, or Bent over row/t bar row/chest supp row
2) cable row different angle
3) shrugs/face pulls/ upright row
4) reverse fly/rear delt cable row/high pull shrug
5 biceps preacher curl/dumbbell curl/ hammer curl
If you want something templated online:
I would do a "powerbuilding" program focused on progressive overload. I do this for a couple of training cycles a year If I'm done with Conjugate Powerlifting style training.
Also fortitude training is a great program for both strength and hypertrophy.
Ben pollack powerbuilding split
If you want to get really sexy with it: try