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Intermediate Powerlifting Program

By Suman Roy

Experience
Intermediate (2-3 years)
Time
56 minutes/day | 4 days/week
Good for
Gain Strength, Powerlifting
Equipment
Barbell, Landmine, Weight Plate
Statistics
Average Cardio Intensity
50%
Average Exertion
90%
Description

If you are someone who have started powerlifting and have already passed the beginner phase, then this Intermediate Powerlifting Program is best suited for you. The Intermediate Powerlifting Program is a four-day program that builds upon the base that was established from your beginner program. Volume is increased globally. 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 basic compound movements have been established. It is advised to test your current 1 rep max for the compound movements before starting this program as the weight percentages of the compound movements that you will lift in this program needs to be calculated based on that. You can follow this program for 12 weeks and then test your 1 rep max again for all compound movements. After that, you can continue following this program and with weight percentages based on your new 1 rep max(es).


NOTE:

1. Follow a proper pre and post workout warmup routine to prevent injuries and enhance recovery.

2. Always pay attention to proper form of all exercises.

3. Following a calorie surplus diet is recommended, while following this program, for the best result.

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Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 7 - 9 reps, (rest 180s)
Use 67%-72.5% weight of your one rep max and complete a total of 24 reps in these 3 sets combined.
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 7 - 9 reps, (rest 134s)
Use 67%-72.5% weight of your one rep max and complete a total of 32 reps in these 4 sets combined.
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
3 sets, 4 - 6 reps, (rest 180s)
Use 80%-85% weight of your one rep max and complete a total of 15 reps in these 3 sets combined.
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 7 - 9 reps, (rest 120s)
Complete a total of 24 reps in these 3 sets combined.
Show Alternative Exercises

Crossed-Arm Barbell Front Squat
5 sets, 1 - 3 reps, (rest 180s)
Use 82%-87.5% weight of your one rep max and complete a total of 10 reps within these 5 sets combined.
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
6 sets, 1 - 3 reps, (rest 180s)
Use 82%-87.5% weight of your one rep max and complete a total of 12 reps within these 6 sets combined.
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 1 - 3 reps, (rest 180s)
Use 82%-87.5% weight of your one rep max and complete a total of 10 reps within these 5 sets combined.
Show Alternative Exercises

Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 3 - 5 reps, (rest 180s)
Use 82%-87.5% weight of your one rep max and complete a total of 12 reps within these 3 sets combined.
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 3 - 5 reps, (rest 180s)
Use 82%-87.5% weight of your one rep max and complete a total of 16 reps within these 4 sets combined.
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
3 sets, 4 - 6 reps, (rest 120s)
Use 80%-85% weight of your one rep max and complete a total of 15 reps within these 3 sets combined.
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Weighted Pullup
3 sets, 4 - 6 reps, (rest 120s)
Complete a total of 15 reps within these 3 sets combined.
Show Alternative Exercises

Landmine Squat demonstrationPlay Landmine Squat demonstration
3 sets, 4 - 6 reps, (rest 120s)
Complete a total of 15 reps within these 3 sets combined.
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
4 sets, 4 - 6 reps, (rest 120s)
Complete a total of 20 reps within these 4 sets combined.
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 3 - 5 reps, (rest 180s)
Use 82%-87.5% weight of your one rep max and complete a total of 12 reps within these 3 sets combined.
Show Alternative Exercises

Date Created: 12/10/2018, UTC


Last Updated: 9/12/2020, UTC

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