Intermediate Powerlifting Program - Train Hard Get Strong

Program Overview:

Frequency: 4 Days per Week
Duration: 8-12 Weeks
Focus: Strength progression, hypertrophy, and improving weak points in the squat, bench press, and deadlift.
Primary Goal: Increase 1RM (One Rep Max) on the squat, bench press, and deadlift.

Day 1: Squat Focus (Strength Day)

Exercise	Sets	Reps	Reason for Exercise	Alternate Exercise
Back Squat	4	3	Builds overall leg strength, particularly in the quads, hamstrings, and glutes.	Front Squat, Box Squat
Front Squat	4	6	Improves quadriceps strength and mobility for a stronger squat.	Goblet Squat, Overhead Squat
Bulgarian Split Squats	3	8-10 (each leg)	Focuses on unilateral leg strength, improving balance and stability.	Step-ups, Lunges
Pause Squats	3	4	Increases time under tension and improves strength from the bottom of the squat.	Pin Squats, Pin Presses
Hamstring Curls	3	10-12	Targets the hamstrings, enhancing squat depth and helping to prevent injury.	Glute Ham Raises
Core: Plank	3	45-60 sec	Strengthens the core, helping maintain stability and form during heavy lifts.	Side Plank, Ab Wheel Rollouts

Day 2: Bench Press Focus (Strength Day)

Exercise	Sets	Reps	Reason for Exercise	Alternate Exercise
Bench Press	4	3	Focuses on building chest, triceps, and shoulder strength, a key movement for overall upper body strength.	Dumbbell Bench Press
Close-Grip Bench Press	3	5	Targets the triceps, improving lockout strength for the bench press.	Incline Dumbbell Press
Incline Dumbbell Press	4	8-10	Builds upper chest and shoulder strength, increasing overall pressing power.	Flat Barbell Bench Press
Dumbbell Flyes	3	10-12	Helps with chest development, providing a good stretch and contraction for hypertrophy.	Pec Deck Machine, Cable Fly
Dumbbell Rows	4	6-8	Builds upper back strength, stabilizing the shoulder girdle and improving bench press stability.	Barbell Rows, Pendlay Rows
Triceps Dips	3	8-10	Triceps strength is crucial for lockout in the bench press. This exercise targets that specifically.	Close-grip Push-ups, Skull Crushers
Core: Russian Twists	3	20 reps (each side)	Targets the obliques and strengthens the core for better stability during pressing movements.	Bicycle Crunches, Cable Woodchoppers

Day 3: Deadlift Focus (Strength Day)

Exercise	Sets	Reps	Reason for Exercise	Alternate Exercise
Conventional Deadlift	4	3	Builds overall posterior chain strength (hamstrings, glutes, lower back) and improves deadlift power.	Sumo Deadlift, Trap Bar Deadlift
Deficit Deadlifts	3	5	Increases the range of motion, helping improve deadlift lockout and developing power from the floor.	Block Pulls, Elevated Deadlifts
Romanian Deadlifts	3	6-8	Focuses on hamstring and glute development, improving posterior chain strength.	Stiff-leg Deadlifts, Dumbbell RDLs
Barbell Rows	4	6-8	Improves upper back strength, crucial for deadlift stability and posture.	T-Bar Rows, Dumbbell Rows
Glute Bridges	3	10-12	Targets glutes and hamstrings, developing the posterior chain to assist in locking out the deadlift.	Hip Thrusts
Shrugs	3	10-12	Builds trap and upper back strength, assisting with grip and bar stability during deadlifts.	Dumbbell Shrugs, Farmers Walks
Core: Ab Rollouts	3	8-12	Strengthens the core, which plays a critical role in deadlift stability.	Leg Raises, Cable Crunches

Day 4: Accessory Work & Hypertrophy (Upper Body Focus)

Exercise	Sets	Reps	Reason for Exercise	Alternate Exercise
Overhead Press	4	5	Focuses on shoulder strength and stability, which complements bench press and overall upper body power.	Dumbbell Press, Push Press
Pull-Ups	4	6-8	Builds back strength and improves pulling power, important for stability during all lifts.	Lat Pulldowns, Inverted Rows
Dumbbell Chest Press	4	8-10	Improves pressing strength and builds the chest, shoulders, and triceps.	Barbell Bench Press
Lateral Raises	3	12-15	Targets the lateral deltoid, improving shoulder width and stability during pressing movements.	Front Raises, Reverse Flyes
Face Pulls	3	12-15	Strengthens the rear delts and upper back, improving posture and shoulder health.	Band Pull-aparts, Reverse Pec Deck
Hammer Curls	3	10-12	Targets the brachialis and forearms, improving grip strength for deadlifts and bench press.	Barbell Curls, EZ Bar Curls
Triceps Pushdowns	3	10-12	Focuses on triceps strength for better lockout during pressing movements.	Overhead Tricep Extensions
Core: Hanging Leg Raises	3	12-15	Targets the lower abs, improving overall core strength for better stabilization during lifts.	Decline Crunches, Cable Woodchoppers

Progression and Tips:

Progressive Overload: Aim to increase the load by 2.5-5 kg (5-10 lbs) every 1-2 weeks for the main lifts.
Rest and Recovery: Take 2-4 minutes rest between sets for the main lifts (squat, bench, deadlift) and 1-2 minutes for accessory exercises.
Deload Week: Every 6-8 weeks, take a deload week by reducing the load by 50% to allow for recovery and avoid overtraining.
Form: Prioritize form above all else, especially when lifting heavy. Proper form ensures safety and maximizes results.

This Intermediate Powerlifting Program is designed to enhance strength and hypertrophy, helping you continue to progress in the squat, bench press, and deadlift while addressing muscle imbalances and weaknesses with accessory work. Keep pushing your limits safely, and track your progress consistently!