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.
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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 them→1. 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:
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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.
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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Good job!↩
Barbell Back Squats (either low or high bar position), Front Squat, Zercher Squat, or Safety-bar Back Squats.↩
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.↩
Conventional Deadlift or Sumo Deadlift. Choose one or the other and do it consistently on all training days you deadlift.↩
Overhead Barbell Press or Dumbbell Press (standing or seated), Landmine Press.↩
Cable Rows, Dumbbell Rows, Barbell Rows, Seal Rows, TRX Rows.↩
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.↩
Cable Rows, Dumbbell Rows, Barbell Rows, Seal Rows, TRX Rows.↩
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