The Intermediate Powerlifting Program

This is a sample powerlifting program from our Muscle and Strength Pyramid training book. The explanation section there is fairly detailed, so I have cut it down to give just the overview, relevant notation, and exercise selection explanations. This, along with the Intermediate Bodybuilding Sample Program and Detailed Guide to Training Progression articles bring the site up to speed with the level of training programming that I typically find myself using with coaching clients nowadays. I hope you find them useful.

The Intermediate Powerlifting Sample Program Overview

The Intermediate Powerlifting Program is a four-day program that builds upon the base that was established from the novice program. Volume is increased globally, with a greater increase coming in the form of lower-body and upper-body pushing volume.

Additionally, a second horizontal pull (I advise a free weight option for the heavier rowing session) and a bench and squat variation are added to round out development and ensure that no “weak links in the chain” occur now that the foundations of technical skill have been established.

Four days are utilized to accommodate the increased volume. Unlike the novice program, there is no three-day option.

Heavy loading accounts 70% of the main-lift volume while lighter loading accounts for 30%. A similar proportion of volume comes from the competition lifts and accessory movements, respectively.

A daily undulating model is still the approach used on a week-to-week basis in a similar manner to the novice program.

Higher volumes of moderate-intensity work are performed on Day 1 with a squat variation (I advise a variation that allows you to say upright to give your hips a break if you squat low bar, e.g. front, high bar, or safety bar squat) and bench press. Accessory movements are trained for both strength and hypertrophy on all days, and Day 2 is dedicated to heavy technique work with the competition lifts.

Strength work is spread between Day 3 and 4 with squats and bench press being trained for strength on Day 3, and then the deadlift trained for strength on Day 4 with some moderate load work on a bench variation (if you bench wide, I advise a close grip variation, or you can do a weak point specific variation — see Level 4). Ideally to allow recovery between heavy competition lift training, place a day off between Day 3 and 4 if possible.

As an intermediate, a periodized approach to progression is utilized rather than the single-factor progression model that was used as a novice. A linear periodization model is utilized in a wave loading format for all lifts on a week to week basis.

Savvy readers will realize that they can create versions of this program geared more towards accumulating volume or more towards intensification (determined by the time point in the season) by simply increasing or decreasing the rep range and loads. For example:

  • To make this program more volume focused a lift performed for 3 to 5 repetitions at 82.5 to 87.5% of 1RM could instead be performed for 4 to 6 repetitions at 80 to 85% of 1RM.
  • To make this program more intensity focused, a lift performed for 3 to 5 repetitions at 82.5% to 87.5% of 1RM could instead be performed for 2 to 4 repetitions at 85 to 90% of 1RM.

The breakdown for the Intermediate Powerlifting Program is summarized in the table below:

Exercise Selection Guidelines

Skill development is more important to a powerlifter than a bodybuilder, so the variety of exercises used is fewer by comparison. Sometimes you will have options and in that case, I have added little buttons like this which you can click to see them1. I’ve included links to tutorials on the exercises where I thought this might be particularly useful.

Have a look at the program below and then I’ll explain the meaning of the ‘%1RM’ and ‘1st Set RPE’ notation.

The Intermediate Powerlifting Sample Program

Day 1
Exercise Sets x Reps %1RM 1st Set RPE
Squat Variant 2 3×7–9 NA 7
Bench Press 3×7–9 67–72.5% 7
Vertical Pull 3 3×7–9 NA 8
Day 2
Exercise Sets x Reps %1RM 1st Set RPE
Back Squat 3×1–3 80–85% 5
Bench Press 3×1–3 80–85% 5
Deadlift 4 3×1–3 80–85% 5
Vertical Push 5 3×3–6 NA 8
Day 3
Exercise Sets x Reps %1RM 1st Set RPE
Back Squat 3×3–5 82–87.5% 8
Bench Press 3×3–5 82–87.5% 8
Horizontal Pull 6 3×4–6 NA 8
Leg Curl 3×12 NA 8
Day 4
Exercise Sets x Reps %1RM 1st Set RPE
Bench Variant 7

3×6–8 NA 8
Deadlift 3×3–5 82–87.5% 8
Horizontal Pull 8 3×8–12 NA 8

Rest ~2–3 minutes between sets.

For convenience, I made this image to save to your phone:

Follow me on Instagram for more useful graphics like this.

If you’re interested in why this new version of the program differs slightly from that in the first edition of our book in 2015, see the last FAQ item here.

How to Progress with the Intermediate Powerlifting Program

Now with some weight training experience under your belt, RPE based on RIR can be more accurately used; you should be able to tell with reasonable accuracy how many reps you have in the tank. For this reason, load progression will be based more on RIR than it is percentage of 1-rep max (%1RM). The %1RM is more used as a reference.

As a reminder, ‘RPE’ stands for Rate of Perceived Exertion based on Reps in Reserve. It is a means of managing fatigue which can help recovery and growth, telling you how many reps, ideally, you will stay short of failure.

While you will aim to add load each session, on a scale of 1–10, a 7 means to stop the set when you could perform 3 more reps, an 8 means to stop when you have 2 more reps in reserve.

RPE Number Meaning
10 Could not do more reps or load without form failure
9.5 Could not do more reps, could do slightly more load
9 Could do 1 more rep
8.5 Could definitely do 1 more reps, chance at 2
8 Could do 2 more reps
7.5 Could definitely do 2 more reps, chance at 3
7 Could do 3 more reps
5-6 Could do 4-6 more reps
1-4 Very light to light effort

If you would like to learn more Eric and I have put together a free email course which you can sign up for in the box at the end.

Progression Rules

Primarily you will be following the intermediate, “Wave Loading Progression” model for all lifts. Intensity will go up over the course of a four-week cycle, while volume will come down. Like the novice program, each day of each week is progressed independently, meaning, you will not compare Day 1 to Day 2 or Day 2 to Day 3, but each exercise progression continues from the same day the previous week.

I’ve published a detailed set of progression rules for you on the site here and that is where you will find the Wave Loading Progression model explained fully.

An Important Note on Sample Training Programs

It’s important to note that the primary purpose of this program is actually not for you just to take it and use it exactly as written.

By definition, a sample program cannot be optimal for you, because it is not specific to you and your needs. The programs in our book can get close, as they allow you to match up your goal (powerlifting or bodybuilding) and your experience level (novice, intermediate, or advanced) to the program, and in some spots they allow you freedom to choose a variation on an exercise or the schedule to fit your needs, but they still aren’t truly individualized programs.

Individuality is key to long-term success, and just like it’s not a good idea to use someone else’s diet regardless of whether your maintenance calorie intake or initial body-fat percentage is similar to theirs or not, it’s also not a good idea to jump into a program regardless of how the volume, intensity, or frequency of the program compares to what you are currently adapted to.

The idea behind presenting multiple sample programs in the book is that instead of readers seeing them as “the be all end all” that they just jump right into, they use them primarily as learning tools. The programs are the synthesis of the entire Training Pyramid, combining the concepts presented throughout the book into usable systems. By examining the sample programs they are looking at only a few of the possible iterations of the concepts embodied in the text. Trainers will be able to use the sample programs to help them learn how to create customized programs for their clients, and athletes will use the programs to help them design a more individualized plan for themselves.

Intermediate Powerlifting Program FAQ

1. Can I re-organize the order of the training days or the days off?

Ideally, you’ll do this: Day 1, Day 2, Off, Day 3, Off, Day 4, Off, because that is what most people will likely recover from best.

However, in life, there is what is ideal and what is practical and sustainable for you. Re-arrange things if you have a good reason to do so. Try not to have more than two days of training back to back.

2. How many weeks should I do this program for?

For as many weeks as you continue to progress using the progression rules. You can then tweak it based on these plateau troubleshooting guidelines.

3. Isn’t day two too easy?

This is purposefully a low-volume, low-rep, ‘technique practice at high load’ strength focus day. It’s natural to not feel as challenged. Remember, the goal is not to hit the gym and hammer yourself as hard as you can every time. This will compromise recovery. Your goal is to deliver the right amount of training stimulus needed to get stronger and grow, then allow that to happen by eating well and sleeping well. Resist the temptation to always do more.

The Muscle and Strength Pyramid: Training v2.0

If you have found this helpful, you might be pleased to know it is just a small section taken from my Muscle and Strength Training Pyramid book, written with my co-authors Eric Helms and Andrea Valdez. The second edition, along with the Nutrition companion book, was released this January 3rd, 2019.

Join 16,000+ other readers, get your copies here.

Thank you for reading. Questions welcomed in the comments.

– Andy, Eric, and Andrea

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  1. Good job!

  2. Barbell Back Squats (either low or high bar position), Front Squat, Zercher Squat, or Safety-bar Back Squats.

  3. Chin-ups or Pull-ups (Use bands to assist you if too hard to reach the required number of reps, add weight if they are too easy), Lat-pull Down.

  4. Conventional Deadlift or Sumo Deadlift. Choose one or the other and do it consistently on all training days you deadlift.

  5. Overhead Barbell Press or Dumbbell Press (standing or seated), Landmine Press.

  6. Cable Rows, Dumbbell Rows, Barbell Rows, Seal Rows, TRX Rows.

  7. Bench variants refer to alterations to your competition bench, such as a closer or wider grip, board presses, flat back or feet up, longer pauses (e.g. 2 count bench), or bench press with accommodating resistance. Close-grip bench press should not be performed with an extremely close grip, rather just closer relative to your competition bench press grip width. The closest the grip width should be is a width similar to that of a push up performed with the elbows tucked at your sides.

    If you are a powerlifter and you aware of any specific technical faults well suited to a specific bench variant (see the weak point discussion in Level 4 of our book) this is a good place to use that variant.

  8. Cable Rows, Dumbbell Rows, Barbell Rows, Seal Rows, TRX Rows.

About the Author

Eric Helms, Andy Morgan and Andrea Valdez

Eric is a coach, athlete, author, educator, and researcher. Andrea is a lifelong athlete, experienced coach, and content creator. Andy is an online training and nutrition coach. Together they are the authors of The Muscle and Strength Pyramid books. is Andy's website, his sincere effort to build the best nutrition and training guides on the internet. Some readers hire him to coach them, which he has been doing full-time, online, for the last seven years. If you're interested in individualized, one-on-one coaching to help you crush your physique goals, find out more here.


  1. Greg says:

    Are there warm up sets included with these workouts? I’ve never just thrown 140 kg on the bar and went at it. I’ve always done a few warm up sets to work up to the working sets. something like 60 kg x 8, 90 kg x 5, 130 kg x 5, then the 140 for 3 sets. Am I doing too much volume when I train this way?

    I’ve also dabbled with some Olympic motions just for fun. any harm in including a sots press or some cleans at the end of some days? I also love various variations on farmers walks. Is that too much volume? (I just saw an earlier comment where a guy was training for football and was concerned about too much volume. I’m not playing football so maybe this isn’t an issue for me).

    Do you just include the odd 20 min cardio sesh or some ab rolling at the end too?

    This program looks great and I’m thinking I’ll try it out. Thanks!

    1. Andy Morgan says:

      Hi Greg,

      1. The purposes of a warm-up are to prepare you for the training to come, potentially enhance the performance of training, and also to hopefully reduce the risk of injury. You want to do enough so that you’re able to perform your best for the exercises and sets programmed, which means without tiring yourself or doing any unnecessary volume. It’s a warmup, not part of your training.

      We haven’t listed warm-up sets as that differs from person to person, but if you’d like a more structured guide I have one here: How to Warm Up for Strength Training.

      2. Is that too much volume?,
      The only way to know is to try and see. However, everything should be added with a purpose, never at random, never based on feeling. This applies for your final question too…
      Do you just include the odd 20 min cardio sesh or some ab rolling at the end too?
      It’s not common to include ab work with the clients you see on the results page nor cardio. More on cardio here.

      Hope that helps.

  2. Nishant says:

    Hi, thank you for efforts in putting together a great programme. I had also used the previous version last year with benefit to my training. Just a very lame question but what’s the rationale for not doing close grip bench press as part of the bench variant on the new programme? Thanks!

    1. Andy Morgan says:

      Increased risk of injury.

      “Close-grip bench press should not be performed with an extremely close grip, rather just closer relative to your competition bench press grip width. The closest the grip width should be is a width similar to that of a push up performed with the elbows tucked at your sides.”

      1. Nishant says:

        Gotcha. Thanks.

        1. Andy Morgan says:

          Most welcome, Nishant.

  3. Ivo says:

    How would you approach a cutting phase regarding the wave loading progression ? Would you recommend using micro plates to progress in some way ?

    1. Andy Morgan says:

      Same. / No, but you could.

      See “The Difference Between Cutting and Bulking” in this article for more background.

  4. Matthew B says:

    Hi Andy, I’m doing the Intermediate Bodybuilding plan on Rippedbody and was wondering whether you could swap back extensions for good mornings? Do you suggest any alternatives to chest dips? Cheers.

  5. Chinmay Tijare says:

    How significantly would hypertrophy gains differ on this compared to the bodybuilding program?

    1. Andy Morgan says:

      I don’t have a way of quantifying that. Anywhere from a tiny amount to a significant amount, depending on genetic response. If the goal is to get optimize for size but get strong at the same time, do our intermediate hypertrophy program.

  6. Tom says:

    Few Questions, could I add extra accessory work to this including face pulls? And if I did would this be too much volume if I’m training American football 3-4 x per week? Last one, does this add much muscle mass or is it purely strength, as I’m also looking to gain weight, aswell as the strength to help with my sport?

    Thanks in Advance

    1. Andy Morgan says:

      1. You could.
      2. Most probably. You’ll have to try and see, or better, consult with your school’s strength coach.
      3. Nah, they both go hand in hand for the most part. I’ll quote my buddy Greg here:

      “Gaining size (muscle mass) versus gaining strength is really a false dichotomy for most people; they’re two sides to the same coin.

      Now, if you’re brand new to lifting, you’ll probably gain strength (weight on the bar) much faster than you gain muscle mass initially. That’s a simple matter of your nervous system learning the movement and figuring out how to effectively use the muscle you currently have (plus a little extra you build) to move the load.

      Once you’ve learned a movement, though, there’s only one way to keep those strength numbers ticking up: Those muscles have to grow.

      On the other hand, if you’re training primarily to gain mass, those muscle gains will be slow in coming unless you apply progressive overload (increasing training volume, intensity, or both). And, by doing so, you’ll get stronger. Then, with that increased strength, you can load the muscles even heavier, create more tension, and grow bigger yet.

      To get stronger (unless you’re a complete beginner), you need to get bigger, and to get bigger you need to get stronger. Training for one without the other doesn’t really make sense for most people.

      In some fringe cases, it may be possible and necessary. For instance, if you’re an elite powerlifter weighing very close to the top of your weight class, then you may need to train in a manner to eek the last possible neural improvements out of the movements without gaining muscle mass that would push you into the next weight class. If you’re a bodybuilder with a long injury history and not much more room for growth in the first place, then avoiding the heavier training that drives strength gains in favor of lighter, more voluminous training may be prudent.

      For everyone else, get stronger to get bigger and get bigger to get stronger.” – Greg Nuckols.

  7. Simon says:

    Hi Andy,

    a) The program looks great and I would like to start it. I’m not sure if I understand day 2. RPE 5 looks so easy!?

    b) You recommend having a rest day between day 3 and day 4. I would like to do those days on Saturday and Sunday because I feel more recovered, there is no work, I get enough sleep and I often eat more calories on those days. Is this ok?

    1. Andy Morgan says:

      Hi Simon,

      a) It is easier relative to the other days, yes. Day 2 is dedicated to heavy technique work with the competition lifts, and that requires submaximal efforts.

      b) Sure, free to do that. Note, if find yourself constantly catching up on sleep on the weekends, that will compromise your results. Make sure you get enough sleep every day.

      1. Simon says:

        Thank you, Andy!
        I will try it and see, if it works for me. Maybe there could be a problem with horizontal pull on Saturday and deadlift heavy on Sunday, but I will just try if it works for me 🙂

        1. Andy Morgan says:

          Most welcome, Simon.

  8. Mike says:

    Hi, I know it’s not ideal, but I would like to have 2 rest days on the weekend, so I was swapping around the days a bit and have convinced myself that swapping day 3 and 1 and doing the program like this would be best for recovery: Mon Day3 – Tues Day2 – Wed Off – Thu Day1 – Fri Day4 – Sat and Sun off. Am I missing something, or would that be best way to recover while having weekend off, or would there be better way to swap around the work outs? Thank you for your program and for your replies here.

    1. Andy Morgan says:

      Looks fine to me, Mike. The proof of the pudding is always in the eating though. (Try it and see, tweak if necessary.)

  9. Sebastian says:

    Hey Andy,
    why did you change the number of sets and exercises compared to the old program?(on day 2 in the old program u were supposed to do 6 sets of bench, on the new one only 3 for example)

    1. Andy Morgan says:

      Hi Sebastian,
      Actually, I made a small note of that under the training program graphic. “If you’re interested in why this new version of the program differs slightly from that in the first edition of our book in 2015, see the last FAQ item here.”

  10. jerry valenzuela says:

    hi andy what do u mean by 82-87.5% of 1 rm?did you mean after i lift 82% of my 1 rm the next day i will be lifting 87.5% of my 1rm or should i start by 82% den increasing every week until i reach the 87.5% of my 1 rm thanks

    1. Andy Morgan says:

      Hi Jerry,
      No. The %1RM is used as a reference, we’re setting load based on RIR. See the section titled, “How to Progress with the Intermediate Powerlifting Program”.

      1. jerry valenzuela says:

        in the power lifting program, can I put some accessory movement like triceps and biceps

  11. Jon Williams says:

    Looks like a great program, I will start tomorrow. One question I have is if I can switch day 1 and 2. So I’ll do day 2 on day 1, raise the RPE to 7-9 to practice heavy singles, doubles, triples. And do day 1 the next day, and lower the RPE to 5-6, for a lighter weight, high volume/ low intensity accessory day.

    1. Andy Morgan says:

      Hi Jon,
      Sure. As long as you find yourself recovering fine.

  12. James says:

    Hi Andy,

    In terms of exercise selection; Days 1 – 3 are pretty much the same as the Novice Program, however the Single Leg Variant exercise on Day 3 has been replaced by Leg Curls. I just wondered if there was any reason for this?

    1. Andy Morgan says:

      Hi James,
      There are subtle differences which change the overall volume for each body part. The ‘single leg variants’ work the leg as a whole, but we want to isolate the hamstrings specifically to balance out the volume. Do you have a copy of the book? We have the volume counted out in a table comparing each program there with further details.

      1. James says:

        Thanks for your reply. I haven’t got the book, but am considering it. Regarding volume, I believe there is a slight error in the table above, there should be 18 sets for Lower, and I think it should be 15 sets for Accessory Lifts (there are 42 set/wk in total).

        1. Andy Morgan says:

          Hi James, thank you for pointing that out. I forgot to update that table when I updated the article. I’ve done it now.

          1. James says:

            Sorry to be a pain, but this update is more wrong.

            UB Push should be 15 sets (Bench x 4 and Vertical Push x1)
            UB Pull should be 15 (Horizontal Pull x 2, Vertical Pull x1 and DL x 2)
            Lower should be 18 (Squat x 3, DL x 2 and Leg Curl).

            Main Lifts should be 27
            Accessory Lifts should be 15
            For a total of 42 sets/wk.

            6 or less reps should be 18 sets and more than 6 sets should be 9 sets.

            1. James says:

              Nearly there with the latest update, but the final table either needs to be re-labelled, or the numbers need to be changed, as it says it is for Main Lifts not all lifts, in which case the total would be 27 sets.

              Also I’m not sure how you calculated the numbers, if you have chosen to count the Bench Variant (which is 6-8 reps) as 1 set of 6 or less and 2 sets of more than 6 that’s fine.

            2. Andy Morgan says:

              Hi James,
              Correct, main lifts not all. Fixed it now.
              Yes, we’re counting one of those sets as 6 or less.

              Thank you.

            3. Andy Morgan says:

              Hi James, thank you for pointing this out again.

              I grabbed the wrong table from the book, but still there are some small differences. I believe it should be as follows:

              • UB Push should be 15 sets (Bench x 4 and Vertical Push x1)
              • UB Pull should be 15 sets (Horizontal Pull x 2, Vertical Pull x1 and DL x 2)
              • Lower should be 18 sets (Squat x 3, DL x 2 and Leg Curl).

              • Main Lifts should be 27 sets [64%] (the variants count)
              • Accessory Lifts should be 15 sets [36%]
              • For a total of 42 sets/wk.

              • ≤6 reps should be 25 sets [57%]
              • >6 reps should be 17 sets [43%]
              • Total should be 42 sets/wk.

            4. Andy Morgan says:

              I’ve just fixed the article and you’ve likely just saved us this typo from getting in the print editions which I’m going to work on over the next couple of months. Thanks again, James.

  13. Sam says:

    Andy, could you explain why on Day 3 I’m supposed to lift 2.5% more weight (of 1RM) and for 2 extra rep compared to Day 2?

    Surely if I’m adding weight, my reps will decrease? or have I missed the point?

    EG. On Day 2 I benched 100 kg for 3 reps, 3 sets. I’m not sure I could have done 4 (no spotter).
    On day 3 I’m due to bench 102.5kg for 5 reps, 3 sets. I don’t have the strength for that! Does this mean I went too heavy on Day 2? I’m confused.

    1. Andy Morgan says:

      Hi Sam,
      On the second day your first set RPE will be a five. This means you’ll have 5 reps left in your tank. Have a read of the RPE section again which will explain it.

      1. Jay Crozier says:

        How are you meant to have five more in the tank when it says 80-85%of 1rm

        1. Andy Morgan says:

          Typically, people are able to perform 6–8 reps of their 80–85% 1RM.

      2. Omar says:


        You mentioned the first set’s RPE. How about the rest of the sets?

        1. Andy Morgan says:

          RPE will rise over subsequent sets, just stop short of hitting failure if you can’t lift the number of reps planned for the latter sets. Full progression guidelines in my article here.

  14. Kamil Kuczkowski says:

    Between which days should i make recovery days ? If i start day 1 on monday for example

    1. Andy Morgan says:

      Many will find 1, 2, rest, 3, rest, 4 rest, repeat to be the easiest for them, whichever you find it easiest to train and recover from.

  15. Matt says:

    Hi Andy,
    Just stumbled on this routine and plan on starting it tomorrow… what kind of cardio do you recommend with this, and when would be best to do it?


    1. Andy Morgan says:

      Most clients are chasing fat loss and cardio is not part of their plan. But I don’t have blanket recommendations for cardio, it depends. Articles here and here:
      How Much Cardio Should You Do When Cutting?
      Why Too Much Cardio Can Hamper Your Physique Goals

  16. Jake says:

    Hi Andy,

    If I fail to get the prescribed amount of reps on an exercise, do I repeat the same weight and same reps the next session, or do I drop the weight and perform the same number of reps? For example on day 3 if I’m benching 4×4 and I get 3×4 then only 3 reps on the last set. Also, should bench press reps be paused or touch and go? Specifically wondering about this for the higher volume work.

    1. Andy Morgan says:

      Strength will fluctuate with built-up fatigue and life stresses. So, you just have to see how you feel after warming up. If you feel fine, use the same weight (or consider progressing it slightly).

      should bench press reps be paused or touch and go?
      I don’t know what you mean by this, but every rep should touch your chest, preferably without significant bouncing, with a slight pause if you wish to practice specifically for getting it off your chest during competition.

  17. Marvin says:

    At how many weeks do we up the weight? And by how much, 2.5lbs?

  18. Dec says:

    Andy, is it possible to use different squat variations for days
    1, 2, and 3. I see you’ve prescribed opposite squat for day 4.
    I’m a low bar squatter. So day 4 will be high bar. But, could I do paused squats or tempo squats on the other squat days? Or do you want me to stick to 3 low bar sessions and 1 high bar.
    Same question would apply to bench press.

    1. Andy Morgan says:

      Skill improves with the specificity of practice and is a component of strength. So, while you can absolutely vary things like this, the closer you are to competition, the more of your competition style lift you should probably be doing across your training week.

      1. jerry valenzuela says:

        is this is the exact routine per week? or can I put accessory like for bicep triceps and glutes workout

        1. Andy Morgan says:

          Please read the first sentence after the section title, ‘An Important Note on Sample Training Programs’.

  19. Uriel ramirez says:

    Can you make a 3 day split intermediate program? Please!! Thank you!!

    1. Andy Morgan says:

      Take Day 4, split it across the first three days. Boom.

  20. Karl O'Donoghue says:

    When you say take a break between day 3 & 4 did you mean 2 & 3?


    1. Andy Morgan says:

      Yes. Can you tell me where you read that? I’ll correct it.

      1. Allen says:

        Andy, it’s the last line of the paragraph on periodization describing the focus of each day.
        “Ideally to allow recovery between heavy competition lift training, place a day off between Day 3 and 4 if possible.”

        1. Andy Morgan says:

          Ahh yes, I forgot this. Thank you for pointing it out.

          Ideally, the training week will be: On-On-Off-On-Off-On-Off.

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