The Intermediate Powerlifting Program

The Muscle and Strength Pyramid books were released at the end of last year to rave reviews and continue to be exceptionally popular. This is a sample powerlifting program from the 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. It is my goal that this, the Intermediate Bodybuilding Sample Program, and the 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 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 few more accessory movements 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 still accounts for roughly ~2/3rds of the volume while lighter loading accounts for the other third. But, now a little more than half of the volume comes from the competition lifts while a little less than half comes from accessory movements.

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. Accessory movements are trained for both strength and hypertrophy on Days 1, 3, and 4, while 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. 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:

  • The left block shows the average reps per week for upper-body pushing exercises, upper-body pulling exercises, and lower body exercises.
  • The center block shows how much of the total training volume is from the main exercises vs accessory exercises.
  • The right block shows the how much of the total training volume is from sets performed in the 1-6 rep range vs 7+ rep range.

Intermediate Progression

RPE Based On RIR Is Primarily Used To Set Load

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 %1RM. The %1RM is more used as a reference.

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.

Intermediate Powerlifting Sample Program

Day 1
Exercise Sets Reps Rep Total %1RM RPE
Back Squat 1 3 7 to 9 24 67-72.5% 6 to 7
Bench Press 4 7 to 9 32 67-72.5% 6 to 7
Front Squat or RDL 2 3 4 to 6 15 80-85% 8 to 9
Vertical Pull 3 3 7 to 9 24 NA 6 to 7
Day 2
Exercise Sets Reps Rep Total %1RM RPE
Back Squat 5 1 to 3 10 82-87.5% 6 to 7
Bench Press 6 1 to 3 12 82-87.5% 6 to 7
Deadlift 4 5 1 to 3 10 82-87.5% 6 to 7
Day 3
Exercise Sets Reps Rep Total %1RM RPE
Back Squat 3 3 to 5 12 82-87.5% 8 to 9
Bench Press 4 3 to 5 16 82-87.5% 8 to 9
OHP 3 4 to 6 15 80-85% 8 to 9
Horizontal Pull 3 4 to 6 15 NA 8 to 9
Day 4
Exercise Sets Reps Rep Total %1RM RPE
Opposite Squats 5 3 4 to 6 15 80-85% 8 to 9
Close Grip Bench Press 4 4 to 6 20 80-85% 8 to 9
Deadlift 3 3 to 5 12 82-87.5% 8 to 9

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

For more useful graphics check out my Instagram.

Exercise Selection Guidelines

Notation

  • FS = Front Squat
  • RDL = Romanian Deadlift
  • Vert Pull = Vertical Pull
  • OHP = Overhead Press
  • Hor Pull = Horizontal Pull
  • Opp Sq = Opposite Squats
  • CGBP = Close Grip Bench Press

Vertical & Horizontal Pulls

Vertical and horizontal pulls simply refer to back work in the vertical and horizontal planes, i.e. a pulldown and a row, respectively. Choose whichever movements you enjoy, that you can feel the target muscles working during, and that you have access to.

For the horizontal row, choose an exercise that doesn’t fatigue your lumbar (this is especially critical in powerlifting routines where the performance of the deadlift should not be compromised). I would advise a cable, single arm dumbbell, chest supported dumbbell, seal/bench, or machine row.

For vertical pulls feel free to select what you would like, however, if you do choose to do chin ups or pull ups, make sure you can perform it at the appropriate RPE and rep range. If you are very strong at these, you might need to do weighted chins or pull ups, and if you aren’t strong enough to fall in the appropriate RPE and rep range, choose a lat pulldown or machine pulldown instead. If you don’t have access to either, a band-assisted pull up can work as well.

Front Squats & Romanian Deadlifts

When given the choice of choosing a front squat or a Romanian deadlift (RDL), choose the movement best suited to your situation. You can look at it from a muscular hypertrophy perspective and decide whether you have underdeveloped quads or posterior chain relative to the rest of your body, or you can look at it from a movement perspective, and decide whether you have a weaker deadlift, or squat relative to your total.

The RDL would be the best choice to develop your posterior chain or aid your deadlift (though the upper back is worked in front squats), while the front squat would be utilized to target your quads or aid the squat.

Opposite Squats

Opposite squats are simply back squats with the opposite bar position to your competition squat; low-bar squatters perform high-bar squats, and high-bar squatters perform low-bar squats.

Pressing Movements

The 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.

The overhead press is performed with a barbell and can be performed seated or standing with a grip that feels most comfortable.

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.

Questions welcomed in the comments. – Andy


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  1. Barbell Back Squats (either low or high bar position), or Safety-bar Back Squats.

  2. RDL = Romanian Deadlift. – Choose the movement best suited to your situation. The RDL would be the best choice to develop your posterior chain or aid your deadlift (though the upper back is worked in front squats), while the front squat would be utilized to target your quads or aid the squat.

  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. Perform the opposite bar position squats to your competition

About the Author

Andy Morgan

I am the founder of RippedBody.com, this is my sincere effort to build the best nutrition and training guides on the internet. Some readers hire me to coach them, which I've been doing online, via email, for the last seven years. If you're interested in individualized, one-on-one nutrition and training coaching to help you crush your physique goals, let's start the conversation.

31 Comments

  1. Brian says:

    Hello, why is there no @RPE 9 Deadlift like there is for squat / bench. Surely you would want to push deadlifts at least 1 day per week on a powerlifting programme. Thanks Andy

    1. Andy Morgan says:

      It’s on day 4. There’s a typo in the infographic (but correct in the text above it). Thank you for asking, I’ll fix it now.

  2. Andrej says:

    Hi,
    How long should the pause be between the sets?

  3. Tim says:

    Hi Andy,

    how would this program look like if I wanted to OHP twice a week? How would you do it? Can this be done without affecting progress on the Bench Press?

    Also, what do you think of the Push Press as a replacement for the OHP? I heard people talk about how the Push Press gives you way more carryover for pressing in general. So if I wanted to support my Bench Press, shouldn’t I be using the PP instead of the OHP?

    1. Andy Morgan says:

      I’d put it on that first day. Whether before or after the bench press depends on which lift you wish to prioritize, as the first will negatively affect the performance of the other.

      Then you need to think about recovery balance. If you can add in a few sets of OHP and still recover sufficiently enough, then fine. If not, you’d need to chop down your bench volume to allow for it.

      As for the push press, the movement adds momentum at the bottom meaning higher loads can be used. This will make the start easier and the lockout position harder. Whether this is better for pressing in general or not depends on where that person’s sticking point is. If the lockout, I can see this being useful. If the start position, then it will not.

      Regardless, the strict OHP is a better movement in my opinion as there are fewer ways to hide from your weaknesses by using increasingly shitty form, as often happens with unsupervised push pressing. And lockout positions can be trained in other ways:

      • Block press (a block on the chest when benching to limit the range of motion)
      • Bench press with chains or bands
      • OHP using the safety bars in the rack to restrict the depth.

  4. Muhamed says:

    Hi Andy,

    When deciding to move from a strength phase to a hypertrophy phase, should you match volume?

    So if you calculate total volume for chest is 30,000lb (example) by doing 60 reps per session, with this intermediate powerlifting/strength training, should this be matched when deciding to do a hypertrophy based program?

    Thank you

    1. Andy Morgan says:

      The volume will be higher in the hypertrophy phase. You’ll taper that in the strength phase because the higher loading is more stressful and tougher to recover from. More on this here.

  5. Tom says:

    I need a little clarification on the RPE and Rep Totals. For example, the first exercise of the first day.

    Back Squat
    3 sets
    7 to 9 rep range
    24 total reps
    67-72.5%
    6 to 7 RPE

    Is the goal here to hit the 24 reps and stop? The math of 3×9 is 27 on week 1 and 3×7 21, does that just mean the average for the first 3 weeks is 24 total reps per session?

    Thanks

    1. Andy Morgan says:

      Hi Tom, we’re just listing the average number of reps you’ll perform on your non-deload weeks if using the intermediate progression model – 999, 888, 777, 77 > 999, 888, 777, 77

      Follow the link in the progression rules section for more.

  6. Kuba says:

    hey,
    I never heard about Opposite Squats, could you send some link how to correct perform this exercise ?
    cheers

    1. Andy Morgan says:

      From above: “Opposite squats are simply back squats with the opposite bar position to your competition squat; low-bar squatters perform high-bar squats, and high-bar squatters perform low-bar squats.”

  7. Andy Morgan says:

    Hi Alexis. It might, you just have to try it and see. Thank you for getting the books, happy to read you like them!

    PS: Sorry for the delay in replying. I had been unable to do so while the website went through a big update over August.

  8. Charles says:

    Hi. Would it be fine to change the close grip bench presses out to dips on some days?

    1. Andy Morgan says:

      Sure. I have a guide to exercise selection here.

  9. Dennis says:

    1. Question:
    Is it okay to train 4 days in a row? How big is the negativ effect?

    2. Question:
    I do powerlifting, but I want also size. Most bodyparts get enough volume for growth, but I would add armwork, middle and rear delts, traps, more pulling, abwork. Do you think that is to much Andy?

    1. Andy Morgan says:

      Hi Dennis, thanks for the questions.

      1. You’ll likely recover and progress better if you split your training up across the week instead of doing it all back to back.
      2. Impossible to give a blanket answer here as it will depend on the person. If you are recovering and progressing, then no, but if you aren’t, then leave it out for now. This comes down back to the first point on the importance of adequate recovery.

  10. Ryan says:

    I have been on this program for 3 weeks now. Very different from any power program I have done in the past. My body seems to be adapting well (week 1 was rough) and I am enjoying it. I will be deloading next week. Any guidance on how I should reduce load? Also should I maintain set and Rep patterns?

    1. Andy Morgan says:

      Hi Ryan, see the “detailed guide to training progression” article linked at the end.

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