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.
Before getting into this, consider reading my companion guide: How to Choose The Right Training Program For You.
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’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 variations»Barbell Back Squats (either low or high bar position), Front Squat, Zercher Squat, or Safety-bar Back Squatsclose | 3×7–9 | NA | 7 |
| Bench Press | 3×7–9 | 67–72.5% | 7 |
| Vertical Pull variations»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 Downclose | 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 variations»Conventional Deadlift or Sumo Deadlift. Choose one or the other and do it consistently on all training days you deadliftclose | 3×1–3 | 80–85% | 5 |
| Vertical Push variations»Overhead Barbell Press or Dumbbell Press (standing or seated), Landmine Pressclose | 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 variations»Cable Rows, Dumbbell Rows, Barbell Rows, Seal Rows, TRX Rowsclose | 3×4–6 | NA | 8 |
| Leg Curl | 3×12 | NA | 8 |
| Day 4 | |||
| Exercise | Sets x Reps | %1RM | 1st Set RPE |
| Bench Variant variations»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 variantclose | 3×6–8 | NA | 8 |
| Deadlift | 3×3–5 | 82–87.5% | 8 |
| Horizontal Pull variations»Cable Rows, Dumbbell Rows, Barbell Rows, Seal Rows, TRX Rowsclose | 3×8–12 | NA | 8 |
*NA = not applicable for that exercise.
My guide to warming up is here.
Rest Periods
Rest for as long as is needed to be recovered and ready to perform the next set. This will typically be ~2–4 minutes. (The more musculature the exercise uses and the stronger you get, the longer you’ll need.) Two minutes may be plenty for a novice squatting, but a high-level lifter may need five.
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 |
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.
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
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.
4. Can I add (exercises/sets) to the program?
Well, you could, but the weight of the evidence suggests 10–20 hard sets per muscle/group or movement is an appropriate volume to prescribe when no foreknowledge of individual needs/tolerance/genetics exist.
The novice programs on this site provide a number of sets per movement/muscle group towards the low end of 10–20, this intermediate program towards the middle, and the advanced programs (in the book) towards the upper end.
This may or may not be less volume than what you are already doing, what you like to do, what ‘feels’ right or compared to other popular programs or what your favorite athlete or influencer does or suggests. But, unless you are an experienced lifter who knows from well-recorded observations over years what your specific volume needs are, I’d advise at least trying to progress using similar volumes to what we recommend first, before deciding it’s too low.
If you don’t make progress just do more volume. But in my experience as a coach, it’s just as likely (if not more likely) that you could progress just as well, if not faster, with a lower volume.
In short: Do enough to progress, not as much as possible. Increase training volume when plateaued if you are recovering well. More on this in my guide on breaking training plateaus.
Progress has stalled, what should I do?
Assuming that you’re following the progression rules diligently, meaning that you’re also keeping to the first set RPEs to manage fatigue, then your answer lies somewhere in the following three articles:
Please keep questions on topic, write clearly, concisely, and don't post diet calculations.
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Hi, loved book! But by this example, it says 15 UB pull sets/week. How come I only get 9 total Work sets?
You didn’t count the deadlifts.
Hi Andy!
If I do some extra sets of calves, delts or arms will it then interfere with recovery for the other muscles used in the program? And can I maybe even do a few high rep sets (Above 12 reps) for the quads and hamstrings?
Possibly. You have to try and see. Sounds like the intermediate bodybuilding program is more suited. But if you’d like to learn to make your own program, we’ve put all the principles here: A 6-Step Guide to Building Training Programs
Hi,
I m playing basketball once a week, it can be tough (sprinting jumping etc).
So right now I do 3 days weights +1 bball per week. And the next week I do the next workout from this programme, so essentially one cycle takes a bit more than one week. Is this ok for the expected strength gains? Or should I distribute the 2nd day to the other days to keep one cycle per week (in three days) ?
Or should I just remove completely the 2nd day?
(2nd day meaning the low volume +intensity weightlifting day)
Thanks!
Chris
If your schedule can allow for 5 days, then I’d train 4 times plus the basketball, but just lower the leg volume a little if necessary for recovery.
You could do is as suggested though. Which is better? You’ll have to try and see, Chris.
Thanks, I ll try it!
Just finished your book and I can’t be any happier to finally understand how to design my own program.
I also sketched an intermediate(?) power-focus routine with the exercises I enjoy doing the most. I’d like to know your opinion or at least if you see something that is evidently wrong.
[Deleted]
I’m sorry Emanuel, I can’t offer to critique a program you’ve designed for yourself. My guide to building training programs is here.
A couple of questions:
– every so often I notice that I’m just totally dead after 1 decent work set. I can force myself through more, but I end up exhausted, light headed, and unable to recover for the rest of the workout. After a few weeks of this I just end up giving up and taking a long break (like a month or more). I dont know what this is? Am I overtraining? Should I add in some light cardio (currently do none) or stronger by science article?
– so I took a long break, partially bc of the cause listed above, and just bc the holidays here in the US. I lost 3-5 lbs from my weight before the break. Is this muscle lost from no lifting? At what rate is muscle lost in off times?
Hi Eric, thank you for the question.
To only be able to manage the one set and then be completely shattered is… well, unusual. While I can’t pinpoint what it is either, the top four things that come to mind as potential issues are:
1. Are you breathing sufficiently between reps?
2. Are you under a lot of stress?
3. Are you chronically lacking sleep?
4. Are you eating enough? (Gauge this by your rate of weight loss.)
The first is the most likely issue, given that this appears to be an acute “in the moment” problem, rather than something chronic like the latter three.
If you’re unable to get back to the gym for a month, see a doctor (preferably one who lifts and won’t just say — lift a little lighter) as there may be something medical going on.
Sorry, I was a bit unclear. It’s not that it randomly come up once, and then goes away. It’s more like after I’ve had several months or so of good lifting where I’m making progress, I’ll just start noticing that workouts are feeling harder when they shouldn’t. And the only way I seem to be able to get through it is to completely stop lifting for a few weeks to a month.
Not under excessive stress. Sleep is decent. Could be breathing, or may calories too low.
What about rate of muscle loss while not lifting?
I’m having trouble reconciling the descriptions in your two comments, as the first one is very different.
Based on this second comment, it just sounds like a classic progression problem and the articles listed in the last bullet point in the article (Progress has stalled, what should I do?) should cover it.
What about rate of muscle loss while not lifting?
Slight losses over time are to be expected, but nothing measurable over a couple of weeks. Gradual from there. Something that will return far more quickly that it was originally built when resuming training.
What do you do for warm-up with the powerlifting program?
Harry flung himself out from behind the bush and pulled out his wand. “Lumos!” he exclaimed, and the article’s URL became clear: How to Warm Up for Strength Training
Regarding the deloads, i think i fall into the intermediate progression bracket. For the deloads do i reduce the load of each exercise on each day for the 4th week?
Hi Reece, you’ll see it covered in the progression guidelines article.
Thanks for the reply. So from what ive read you incorporate a deload every 4 weeks. I see there is mention of a deload week but is there another option? For example; the first session on the 4th week could i have a deload on that day and would that be enough to reap the benefits or is the deload week essential?
I recommend you deload the whole week.
Hi guys,
I”ve been following the program diligently and I’m on my 5th wave of progression (around 27 weeks total, starting with linear progression initially). However, I feel like I’m getting to a stage where I cannot keep to the 1st set RPE. For example, for Day 2, I’m up to 165kg back squat for 3×1, which feels easy as singles, but not easy enough that I would ever say my first set is RPE 5. If anything, I would say it was around RPE 7/8.
Any advice on what I should do? I (somehow) get the impression that I could get it up to around 170-175kg for 3×1, but my feeling is that it won’t be at 1st set RPE 5 any time soon.
Many thanks in advance
Hi Gavin, see the last item in the FAQ on this article — “Progress has stalled, what should I do?“
Hi Andy, thanks for the reply! I had a quick follow-on question related to final sets. Is there any recommendation for final sets RPE?
Just don’t go to failure.
What does RPE and N/A means? Cant figure it out on my own..
Hi Patrick,
RPE is explained in the article.
NA means ‘not applicable’ for the exercise. Thank you for asking, I’ve added that explanation.
Hey there, Great artcile, is floor press ok to do on the variant day?
Hi Paul. It depends on what you want to do and why.
1) Consider that it’s a shorter range of motion so you won’t be training to explode off the chest, it skews toward training the lock-out position.
2) It’s similar to a board press in this regard, but the board press can be performed with heavy loads a little more safely (you don’t risk banging your elbows on the floor and losing balance), and so is worth consideration as an alternative, assuming what I mentioned in point 1 is what you want.
Makes a lot of sense. So for training the bottom part would pauses be the best bet?
Exactly.
Hi!
So when it says RPE whatever, should I stick to that RPE in every set (even if it means less reps with the same load as the first set) or let the RPE go up as I do more sets?
Thank you!!
Just for the first set.
Hi Andy, would you recommend this program to supplement Brazilian Jui Jitsu training 3-4 times a week? To be more specific, an average of one hour low-intensity warm-up/cardio, two hours of low-intensity drilling, and an hour and a half to two and a half hours of high-intensity live rolling per week. Or would you recommend a strength program with lower volume?
Hi Mike. Yes, the latter. Just reduce the frequency to three days (I’d rip out the second day) and possibly the number of sets by one on the others.
I like your novice and intermediate powerlifting programs..why not an advanced program.
We have them in the book.
RPE doesn’t work for Me… reading again to see if I can make the conversion to all percentages but if I can’t, I’ll have to move on
What do you mean when you say, “doesn’t work”?
Hi, why 3×12 leg curl and not a rep range with a double progression, any advice on which rep range i should use?
If i can train only 3x week can i split day2 in the others days? How would you do this?
Thanks
Hi Giovanni,
That should be 10-12. As for only being able to train three days, see the movement split vs frequency section in our article on building programs. Re-order accordingly.
I saw it, so should be ok if I split the day2 in this way?
Squat on day4
Bench on day4
Deadlift on day1
Ohp on day 1
Or is better
Squat on day4
Bench on day1
Deadlift on day 1
Ohp on day3
?
Thanks
Please follow the guidelines on the article I linked you to.
Hi Andy,
With the intermediate powerlifting program is it correct that you complete workout in like 30 mins???
Do you add in accessory exercises eg(Biceps/Triceps/Abs) at your own choice???
Hi Jack,
1) With 3 minutes rest between exercises, you’re looking at 30-40 minutes for the working sets depending on the day, plus time to warm-up initially and then warm-up sets for the exercises. Probably 45mins to 1 hour is closer to the reality of it.
2) You could (see point 4 in the FAQ section at the end of the article), but it’s not a requirement. This is a powerlifting routine, bodybuilding is here.
Hi Andy, had a question about chin ups.
Day 1 Vertical pull calls for 3/7-9, 1st set 8 RPE. I can do set 1 for 9 reps @ BW (9RPE). Set 2 for 9 reps @ BW (9-9.5RPE). Set 3 for 9 reps @ BW with a strong band (10RPE).
I don’t feel stronger so can’t seem to progress should I follow your guidelines in your “how to progress with chin ups” article?
Also regarding RPE, as you add weight each session do you still stop at 7 RPE 1st set every time?
Hi Chris,
Use a medium band so that the load is the same for all sets and you can keep to the initial RPE guideline.
I’d use the progression method which accompanies this guide rather than the one I have in that chinup article. This keeps things simple as you have one progression rule set for all your exercises.
Hi Andy , thanks for the advice i will follow the progression rules for this program .
Hi Andy , had a question about RPE ? How do you keep the prescribed RPE for the compounds after continuously adding weight ? I find as the poundage goes up the 1st sets RPE gets higher . For example as my squat rises in poundage by the time I’ve completed the 1st set I’m at a 9 RPE when it’s written as 8 RPE . I’ve ordered the RPE course and will re read the article on progression . Thanks for your time .
As your body adapts you’ll get stronger and the first set RPE will remain the same. If you’re not finding that, try progressing the weights a little less quickly.
Hi Andy!
What exercise would be good alternative to leg curls? I like this program, and I feel very comfortable with it, but I don’t have proper machine do them so I have to make some changes. By the way, I’m not growing, but my strenght does and I’m very satisfied with it 🙂
Hi Philip, have a look at this article: A Guide to Exercise Selection When You Don’t Have Access to a Coach.
Firstly, Great website and information! It has been very helpful..
Just a few questions for the intermediate PL program:
1. Back to back bench mon/Tuesday. Is there a reason for this? Would it not be better to interchange the bench variant in the Saturday with one of the Monday/Tuesday bench ?
2. No Iscolated AB work. Thinking of adding weighted crunches on Saturday?
3. No iscolated tricep. Thinking of supersetting with the chin-ups on Monday? My arms ‘lag’ so wanting to keep some iscolated movements in there..
4. What is the reason for the 3 set training? I am used to training 4-5 sets with similar rep ranges.. but maybe have been overtraining?
Hi Scott, thank you for the questions.
1. With bench pressing of some kind on every day, back to back sessions are inevitable and as you have identified, it’s all about trying to arrange things in the way that allow for recovery the best. The second day is a heavy technique day, which is not a grueling day like the others so we have it there. Feel free to swap things around if you (see first FAQ item at the end of the article).
2. Correct. Unnecessary. Same reasoning as written in the section titled Why There Are No Shrugs or Direct Abdominal Work in the Bodybuilding Programs of the Bodybuilding sample program applies here.
3. Feel free to add anything you are confident you’ll recover and benefit from.
4. We’ve decided to go with a higher frequency, which necessitates a lower set number per session in order to keep the weekly volume the same. You could flip that. This is just one iteration of how a program likely suitable for an intermediate trainee might look. We have an article on how to build training programs which explains these principles and you might find useful.
Hey there was wondering if you could add assistant work to some of the shorter days like tri extension good morning those type of things lunges
You can add anything you like. Just make sure you have a solid reason for it prior (i.e. your previous experience or training data suggests you’d benefit from it), and then when you add something in, track things and make sure it’s contributing to the result you’re after. Otherwise, consider trying this as is for now.
Hey Andy I was wondering if you could tell me how to deload this program?
Hi Shayne, deloading is covered in the progression rules. See the intermediate section.