Intermediate • 12-week block
Powerlifting
Squat. Bench. Deadlift. Get strong.
Add 10–20% to your 1-rep max in squat, bench, and deadlift over a meet prep cycle.
Built for you if
- You can squat to depth and deadlift with a neutral spine.
- You want measurable strength gains and don't mind low-rep work.
Skip if
- You have unaddressed lower-back issues.
- You only want aesthetics — go bodybuilding.
Weekly Split
| Day | Focus | Notes |
|---|---|---|
| Mon | Squat (heavy) + accessories | Top single + back-off sets. |
| Tue | Bench (heavy) + upper accessory | Comp grip + close grip. |
| Wed | Conditioning + mobility | Sled, walking, hip mobility. |
| Thu | Deadlift (heavy) + posterior chain | Pulls + RDL. |
| Fri | Bench (volume) + back | Pause bench + rows. |
| Sat | Squat (volume) + accessories | Pause squat + lunges. |
| Sun | Rest | Full recovery. |
Sample — Squat Heavy Day
| Exercise | Sets | Reps | Rest | RPE | Home Sub |
|---|---|---|---|---|---|
| Competition Back Squat | 1 | 1 @ 90% | 5 min | 9 | — |
| Back Squat (back-off) | 4 | 3 @ 80% | 4 min | 8 | — |
| Pause Squat | 3 | 5 @ 70% | 3 min | 8 | — |
| Walking Lunges | 3 | 10/leg | 2 min | 8 | — |
| Hanging Leg Raise | 3 | 10 | 90 s | 8 | Floor leg raises |
Sample Meal Day
Breakfast
5 eggs, 2 slices toast, oatmeal, fruit, coffee.
Snack
Whey + rice cakes + jam.
Lunch
250 g beef, 400 g rice, salad.
Snack
Greek yogurt + granola.
Dinner
300 g chicken or salmon, 400 g potato, veg.
≈ 3,500–4,500 kcal • 1 g protein per lb • carb-heavy on training days.
Progression Rules
- →Block periodization: 4 weeks volume, 4 weeks intensity, 3 weeks peaking, 1 week deload.
- →Use RPE 6–9 — leave 1–2 reps in the tank except on top sets.
- →Test 1RMs only at end of peaking block.
Common Mistakes
- Maxing out every week.
- Skipping technique work and jumping straight to heavy.
- Ignoring sleep — strength is a recovery sport.
Ready to start Powerlifting?
Get the full program, weekly meal plans, and our money-back guarantee.