Intermediate Powerlifting Program

By Suman Roy

	Advanced (3+ years)
	43 minutes/day \| 4 days/week
	Gain Strength, Powerlifting
	Barbell, Squat Rack, Flat Bench, Weight Plate, Landmine Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Rest

Day 4:

Day 4

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	3 sets	7-9 reps	180s
2.Barbell Bench Press See Exercise Notes	4 sets	7-9 reps	134s
3.Barbell Romanian Deadlift See Exercise Notes	3 sets	4-6 reps	180s
4.Bent Over Barbell Row See Exercise Notes	3 sets	7-9 reps	120s

Day 2

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Exercise	Sets	Reps	Rest
1.Crossed-Arm Barbell Front Squat See Exercise Notes	5 sets	1-3 reps	180s
2.Barbell Bench Press See Exercise Notes	6 sets	1-3 reps	180s
3.Barbell Deadlift See Exercise Notes	5 sets	1-3 reps	180s

Day 4

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	3 sets	3-5 reps	180s
2.Barbell Bench Press See Exercise Notes	4 sets	3-5 reps	180s
3.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	3 sets	4-6 reps	120s
4.Weighted Pullup See Exercise Notes	3 sets	4-6 reps	120s

Day 5

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Exercise	Sets	Reps	Rest
1.Landmine Squat See Exercise Notes	3 sets	4-6 reps	120s
2.Barbell Close-Grip Bench Press See Exercise Notes	4 sets	4-6 reps	120s
3.Barbell Deadlift See Exercise Notes	3 sets	3-5 reps	180s

Date Created: 12/10/2018, UTC

Last Updated: 7/12/2021, UTC

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