Intermediate Powerlifting Program

Google Sheet Workout Export

By Suman Roy

Experience Advanced (3+ years)
Time 43 minutes/day | 4 days/week
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
90%
Average Cardio Intensity
info-icon
50%

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.

Show More
ExpandMore
Description

Week 1 Overview

Day 3:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

3 sets7-9 reps180s
2.Barbell Bench Press

See Exercise Notes

4 sets7-9 reps134s
3.Barbell Romanian Deadlift

See Exercise Notes

3 sets4-6 reps180s
4.Bent Over Barbell Row

See Exercise Notes

3 sets7-9 reps120s

ExerciseSetsRepsRest
1.Crossed-Arm Barbell Front Squat

See Exercise Notes

5 sets1-3 reps180s
2.Barbell Bench Press

See Exercise Notes

6 sets1-3 reps180s
3.Barbell Deadlift

See Exercise Notes

5 sets1-3 reps180s

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

3 sets3-5 reps180s
2.Barbell Bench Press

See Exercise Notes

4 sets3-5 reps180s
3.Standing Barbell Military Press (AKA Overhead Press)

See Exercise Notes

3 sets4-6 reps120s
4.Weighted Pullup

See Exercise Notes

3 sets4-6 reps120s

ExerciseSetsRepsRest
1.Landmine Squat

See Exercise Notes

3 sets4-6 reps120s
2.Barbell Close-Grip Bench Press

See Exercise Notes

4 sets4-6 reps120s
3.Barbell Deadlift

See Exercise Notes

3 sets3-5 reps180s

Date Created: 12/10/2018, UTC


Last Updated: 7/12/2021, UTC





Similar Workouts

More Workouts by Suman Roy

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.