begin here
We wrote this program as a nine-week program for an intermediate level powerlifter, with the goal of strength
and proficiency in the squat, bench press, and deadlift. You will work using progressively heavier loads week by
week toward a testing week at the end of the cycle. The program is designed to work on many of the
shortcomings and inefficiencies we see in common intermediate and beginner level lifters. Namely,
underdeveloped posterior chains, lack of technical practice with the competition lifts, control off the floor in the
deadlift, and upper body hypertrophy.
BEGIN
1 Enter your current 1RMs or a recent low-rep, high load set (sets under 4 will give more reliable numbers to populate the loads) in the highlighted boxes
on the MAXES+CHART page. Do not enter theoretical maxes, or desired training outcomes. It is not needed to enter in a 90% or 95% of your maxes
simply your maxes will do.
2 Look over the cycle, familiarize yourself with what is to come. We suggest running the plan without modifications the first time through before
attempting changes. Refer to our guide on RPE included for the best results
3 Read through the FAQ below, and if you have further questions, don't hesitate to ask via email to eric@thestrengthathlete.com or
hani@thestrengthathlete.com
coming from squats. Bench generally responds well to a higher volume approach than the other lifts. Volume will rise over the first 5 weeks (as will
intensity), before both gradually taper toward the end of the cycle. Actual per-lift intensity rises, but the relative intensity drops.
practicing openers on Monday or 1-3 x 1 x 85% and 3 x 3 x 70% on Wednesday for just squat and bench. Rest for the remainder of days and kill it at
your meet.
Q: Why 9 weeks?
A: An intermediate level lifter can probably see measurable progress over 8 weeks. We added an extra introductory week at reduced volume and intensity
to ramp into the main work.
We will start here for warmup guidelines. Use this warmup exactl
should customize it based on your preference for more or less wo
you to lift effectively, prevent injury, and rehearse movement pat
slowest, 10 minutes on average.
CARDIOVASCULAR WARMUP (CHOOSE AT LEAST THREE)
MOVEMENT:
1) CLICK TO CHOOSE
2) CLICK TO CHOOSE
3) CLICK TO CHOOSE
5) Leg Swings
re for warmup guidelines. Use this warmup exactly as written for 3 weeks before mak
e it based on your preference for more or less work needed in a specific area. The pu
ively, prevent injury, and rehearse movement patterns. This should not take you mor
utes on average.
n/a
2) Cat/Camel
n/a
3) Donkey Kick
4) Glute Bridge
5) Hollow Rock
FOAM ROLL
YNAMIC STRETCH/ACTIVATION
DESCRIPTION:
from the quadruped position, retract the scapula,
shrug and roll the shoulders in a circular motion 515 times
1)
2)
3)
4)
5)
6)
7)
BENCH PRESS
MOVEMENT:
Theraband Band Pull-apart
Band Dislocations
DESCRIPTION:
cinch the band for moderate tension. Drop
the shoulders, arch the spine slightly and
perform 20 band pull-aparts, and then an
additional 20 at an elevated angle
cinch the band for light to moderate tension.
Keep the elbows locked and rotate the arms
in full circles from the front to the back.
Repeat 10x
Competition Press
SETS
REPS
%1RM
LOAD
4
3
3
3
5
7
6
6
73%
69%
@7RPE
@7RPE
145
70
3
4
3
4
5
6
77%
73%
@7.5RPE
230
72.5
Squat
Overhead Press
Chest Supported Row
Barbell Glute Thrust
3
2
3
3
7
8
10
4
69%
@7.5 RPE
@7.5RPE
@7RPE
137.5
Bench Press
Pause Deadlift, 1" off floor
Bent Row
Close Grip Bench Press
3
2
4
2
4
3
5
3
76%
68%
@8RPE
@8RPE
75
205
Squat
Bench Press
Chest Supported Row
Close Grip Bench Press
DAY 2
DL 1 DEADLIFT Deadlift
Bench Press
BN 2 BENCH
Bent Row
lats 2 ACC
DAY 3
SQ 2 SQUAT
shoulders ACC
lats 3 ACC
glutes ACC
DAY 4
BN 3 BENCH
DL 2 DEADLIFT
lats 4 ACC
BN acc BENCH
12-week VOL
200
150
100
50
0
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
200
150
100
50
0
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
TRAINING CYCLE
WEEK 2 8 WEEKS OUT
DAY 1
notes:
lsRPE
SETS REPS
SQUAT
BENCH
ACC
BENCH
Squat
Bench Press
Chest Supported Row
Close Grip Bench Press
5
4
4
4
5
7
6
6
Deadlift
Bench Press
Bent Row
4
5
4
4
5
6
Squat
Overhead Press
Chest Supported Row
Barbell Glute Thrust
4
3
4
3
7
8
10
6
Bench Press
Pause Deadlift, 1" off flo
Bent Row
Close Grip Bench Press
4
3
5
3
4
3
5
3
DAY 2
DEADLIFT
BENCH
ACC
DAY 3
SQUAT
ACC
ACC
ACC
DAY 4
BENCH
DEADLIFT
ACC
BENCH
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
140
120
100
80
60
40
20
0
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 3
DAY 1
%1RM
LOAD
75%
71%
@8.5RPE
@8RPE
150
70
lsRPE
notes:
SQUAT
BENCH
ACC
BENCH
DAY 2
80%
75%
@9RPE
240
75
DEADLIFT
BENCH
ACC
DAY 3
71%
@8.5RPE
@8.5RPE
@8RPE
142.5
SQUAT
ACC
ACC
ACC
DAY 4
78%
70%
@9RPE
@9RPE
140
120
100
80
60
40
20
0
EEK 12
77.5
210
BENCH
DEADLIFT
ACC
BENCH
140
120
100
80
60
40
20
0
EEK 12
7 WEEKS OUT
SETS REPS
%1RM
LOAD
Squat
Bench Press
Chest Supported Row
Close Grip Bench Press
5
4
4
4
5
7
6
6
78%
74%
@8.5RPE
@8RPE
155
75
Deadlift
Bench Press
Bent Row
4
5
4
4
5
6
82%
78%
@9RPE
245
77.5
Squat
Overhead Press
Chest Supported Row
Barbell Glute Thrust
4
3
4
3
7
8
10
6
74%
@8.5RPE
@8.5RPE
@8RPE
147.5
Bench Press
Pause Deadlift, 1" off flo
Bent Row
Close Grip Bench Press
4
3
5
3
4
3
5
3
81%
73%
@9RPE
@9RPE
80
220
lsRPE
SETS REPS
SQUAT
BENCH
ACC
BENCH
%1RM
Squat
Bench Press
Chest Supported Row
Close Grip Bench Press
5
4
4
4
5
7
6
6
80%
76%
@8.5RPE
@8RPE
Deadlift
Bench Press
Bent Row
4
5
4
4
5
6
84%
80%
@9RPE
Squat
Overhead Press
Chest Supported Row
Barbell Glute Thrust
4
3
4
3
7
8
10
6
76%
@8.5RPE
@8.5RPE
@8RPE
Bench Press
Pause Deadlift, 1" off flo
Bent Row
Close Grip Bench Press
4
3
5
3
4
3
5
3
83%
75%
@9RPE
@9RPE
DAY 2
DEADLIFT
BENCH
ACC
DAY 3
SQUAT
ACC
ACC
ACC
DAY 4
BENCH
DEADLIFT
ACC
BENCH
WEEK 5
LOAD
160
75
lsRPE
notes:
Planning
SQ1
BN 1
lat
BN acc
252.5
80
DL 1
BN 2
lats 2
152.5
SQ 2
shoulders
lats 3
glutes
82.5
225
BN 3
DL 2
lats 4
BN acc
%1RM
LOAD
Squat
Bench Press
Chest Supported Row
Close Grip Bench Press
5
4
3
3
5
7
6
6
82%
78%
@8.5RPE
@8RPE
165
77.5
Deadlift
Bench Press
Bent Row
4
5
3
4
5
6
85%
81%
@9RPE
255
80
Squat
Overhead Press
Chest Supported Row
4
2
3
7
8
10
78%
@8.5RPE
@8.5RPE
155
Bench Press
Pause Deadlift, 1" off flo
Bent Row
Close Grip Bench Press
4
3
3
3
4
3
5
3
84%
77%
@9RPE
@8RPE
85
230
DAY 2
DEADLIFT
BENCH
ACC
DAY 3
SQUAT
ACC
ACC
ACC
DAY 4
BENCH
DEADLIFT
ACC
BENCH
lsRPE
Squat
Bench Press
Chest Supported Row
Close Grip Bench Press
5
4
5
5
3
6
5
5
86%
75%
@8.5RPE
@8RPE
Deadlift
Bench Press
Bent Row
4
4
4
2
4
6
87%
83%
@9RPE
Squat
Overhead Press
Chest Supported Row
Barbell Glute Thrust
3
3
4
4
5
6
8
5
81%
@8.5RPE
@8.5RPE
@8RPE
Bench Press
Pause Deadlift, 1" off flo
Bent Row
Close Grip Bench Press
5
3
5
3
3
2
5
3
87%
78%
@9RPE
@9RPE
DAY 2
DEADLIFT
BENCH
ACC
DAY 3
SQUAT
ACC
ACC
ACC
DAY 4
BENCH
DEADLIFT
ACC
BENCH
172.5
75
lsRPE
notes:
SQUAT
BENCH
ACC
BENCH
Squat
Bench Press
Chest Supported Row
Close Grip Bench Press
DAY 2
260
82.5
DEADLIFT
BENCH
ACC
Deadlift
Bench Press
Bent Row
DAY 3
162.5
SQUAT
ACC
ACC
ACC
Squat
Overhead Press
Chest Supported Row
Barbell Glute Thrust
DAY 4
87.5
235
BENCH
DEADLIFT
ACC
BENCH
Bench Press
Pause Deadlift, 1" off flo
Bent Row
Close Grip Bench Press
WEEK 8
DAY 1
SETS REPS
4
4
5
5
2
6
5
5
%1RM
LOAD
89%
77%
@8.5RPE
@8RPE
177.5
77.5
lsRPE
notes:
SQUAT
BENCH
ACC
BENCH
DAY 2
4
4
4
1
4
5
90%
85%
@9RPE
270
85
DEADLIFT
BENCH
ACC
DAY 3
3
3
4
3
4
6
8
4
84%
@8.5RPE
@8.5RPE
@8RPE
167.5
SQUAT
ACC
ACC
ACC
DAY 4
4
3
4
4
2
2
4
2
90%
81%
@9RPE
@9RPE
90
242.5
BENCH
DEADLIFT
ACC
BENCH
2 WEEKS OUT
SETS REPS
%1RM
LOAD
Squat
Bench Press
Chest Supported Row
Close Grip Bench Press
1
3
3
3
1
5
5
5
93%
81%
@8.5RPE
@8RPE
185
80
Deadlift
Bench Press
Bent Row
3
3
3
1
3
5
93%
87%
@9RPE
280
87.5
Squat
Overhead Press
Chest Supported Row
3
3
3
3
6
8
Bench Press
93%
@9RPE
86%
172.5
@8.5RPE
@8.5RPE
92.5
lsRPE
WEEK 9
DAY 1
notes:
Planning
SQ1 SQUAT
BN 1 BENCH
lat ACC
BN acc BENCH
DAY 2
DL 1 BENCH
BN 2 ACC
ACC
DAY 3
ACC
ACC
ACC
ACC
DAY 4
BN 3 DEADLIFT
lats ACC
BN acc BENCH
ACC
1 WEEK OUT
SETS
Squat
Chest Supported Row
REPS
%1RM
1-3RM
3
LOAD
0
0
5
@8.5RPE
0
Bench Press
Overhead Press
Squat
Overhead Press
Chest Supported Row
Barbell Glute Thrust
Deadlift
Bent Row
Close Grip Bench Press
1-3RM
3-5RM
2
3
3
1-3RM
3
3-5RM
8
10
4
69%
@7.5 RPE
@7.5RPE
@7RPE
0
3
@9RPE
0
lsRPE
notes:
10
100.0%
95.9%
93.0%
9.5
98.0%
94.5%
91.6%
95.9%
93.0%
90.2%
8.5
94.5%
91.6%
88.9%
93.0%
90.2%
87.6%
7.5
91.6%
88.9%
86.4%
90.2%
87.6%
85.2%
6.5
88.9%
86.4%
84.0%
kgs
SQUAT:
BENCH:
SUMO DEADLIFT:
200.0
-OR-
100.0
300.0
these values below adjust the RPE chart for lifters who are lower or hig
adjustments less than three reps (low rep dominant)
high rep dominant:
formula: = percentage ^ A
A:
1 (normal = 1)
formula: = percentage ^ A
A:
1 (normal = 1)
100.0%
95.0%
90.0%
85.0%
80.0%
75.0%
70.0%
65.0%
60.0%
55.0%
1
10
11
reference chart
1
10
100.0%
95.9%
93.0%
9.5
98.0%
94.5%
91.6%
95.9%
93.0%
90.2%
8.5
94.5%
91.6%
88.9%
93.0%
90.2%
87.6%
7.5
91.6%
88.9%
86.4%
90.2%
87.6%
85.2%
6.5
88.9%
86.4%
84.0%
90.2%
87.6%
85.2%
82.8%
88.9%
86.4%
84.0%
81.7%
87.6%
85.2%
82.8%
80.5%
86.4%
84.0%
81.7%
79.4%
85.2%
82.8%
80.5%
78.3%
84.0%
81.7%
79.4%
77.3%
82.8%
80.5%
78.3%
76.2%
81.7%
79.4%
77.3%
74.7%
MAXES:
WT x REPS
200
100
300
r lifters who are lower or higher rep dominant, and generally not to be used
(A-value probably 0.6 - 0.95) higher rep dominant athletes can perfo
(A-value probably 1.05-1.3) lower rep dominant athletes cannot pe
dominant)
high rep dominant:
low rep dominant:
(A-value probably 0.6 - 0.95) higher rep dominant athletes can perfo
(A-value probably 1.05-1.3) lower rep dominant athletes cannot pe
RPE 10
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 7.5
RPE 7
RPE 6.5
10
11
12
90.2%
87.6%
85.2%
82.8%
88.9%
86.4%
84.0%
81.7%
87.6%
85.2%
82.8%
80.5%
86.4%
84.0%
81.7%
79.4%
85.2%
82.8%
80.5%
78.3%
84.0%
81.7%
79.4%
77.3%
82.8%
80.5%
78.3%
76.2%
81.7%
79.4%
77.3%
74.7%
10
11
80.5%
78.3%
76.2%
73.2%
79.4%
77.3%
74.7%
72.0%
78.3%
76.2%
73.2%
70.7%
77.3%
74.7%
72.0%
69.5%
76.2%
73.2%
70.7%
68.1%
74.7%
72.0%
69.5%
66.9%
73.2%
70.7%
68.1%
65.6%
72.0%
69.5%
66.9%
64.4%
to be used
10
11
80.5%
78.3%
76.2%
73.2%
79.4%
77.3%
74.7%
72.0%
78.3%
76.2%
73.2%
70.7%
77.3%
74.7%
72.0%
69.5%
76.2%
73.2%
70.7%
68.1%
74.7%
72.0%
69.5%
66.9%
73.2%
70.7%
68.1%
65.6%
72.0%
69.5%
66.9%
64.4%
12
70.7%
69.5%
68.1%
66.9%
65.6%
64.4%
63.0%
61.8%
12
70.7%
69.5%
68.1%
66.9%
65.6%
64.4%
63.0%
61.8%
warmups
warmups
warmups
@7 RPE
@8 RPE
@8 RPE
@8.5 RPE
<-<-<-<--