The Kristen Dunsmore Intermediate Program is a 12 week training routine for novice and intermediate-level powerlifters. Designed by Kristen Dunsmore, a two-time national champion in the 69kg and 72kg weight classes and a current PhD candidate in Health and Human Performance at Concordia University Chicago, this program reflects her extensive knowledge and passion for powerlifting.
Program Overview:
Duration: 12 Weeks
Training Frequency: 4 Days per Week
Target Audience: Intermediate Female and Male Powerlifters
Objective: To increase 1RM (One-Rep Max) in the squat, bench press, and deadlift
Program Philosophy: The core philosophy of the program is to engage the entire body in every training session. Each session begins with compound lifts that are fundamental in powerlifting competitions, such as the squat, bench, and deadlift. These are followed by accessory lifts and bodybuilding movements, providing a comprehensive training approach that enhances overall strength and muscular development.
Program Structure:
Weeks 1-5: Focus on progressively increasing the intensity of compound movements, complemented by accessory and bodybuilding exercises.
Week 6: A deload week to allow for recovery and reduce the risk of overtraining.
Weeks 7-11: The training intensity gradually increases, leading up to a peak in week 12
Week 12: Meet week or 1RM test week
Target Lifters:
The Kristen Dunsmore Intermediate Program is for novice and intermediate female and male lifters who are already familiar with the primary powerlifting movements and have used a linear progression training program.
The program is structured to be repeated, allowing lifters to continuously challenge and improve their performance.
Coaching:
Kristen Dunsmore is the founder of Empowerlift Training, which offers remote and in-person coaching services including, fully customized training programs specific to your goals and individual response. Visit https://empowerlifttraining.com/ for more information.
