Jodi G.

Cesar T.

dpitocchelli@att.net

Gretchen G.

A structured 12-week powerlifting program designed to build muscle, increase strength, and peak for new PRs. This program is broken into three distinct phases—hypertrophy, strength, and peaking—ensuring you develop a solid foundation before testing your maxes. Each week consists of four training days, prioritizing squat, bench press, and deadlift, with strategically programmed volume and intensity to maximize gains.<h3 style="margin-left: 0px!important;">Who Is This Program For?</h3><ul><li>Intermediate to advanced lifters looking to improve their powerlifting total.</li><li>Lifters who want a balanced mix of volume and intensity to drive progression.</li><li>Anyone who benefits from structured programming with clear progression while allowing some flexibility with RPE adjustments.</li></ul><h3 style="margin-left: 0px!important;">Program Structure</h3><ul><li>Weeks 1-4 (Hypertrophy Phase): Higher rep ranges to build muscle and reinforce movement patterns.</li><li>Weeks 5-8 (Strength Phase): Increased intensity to transition from hypertrophy to heavier loads.</li><li>Weeks 9-12 (Peaking Phase): Lower reps, higher intensity to prepare for a PR attempt in week 12.</li><li>Week 13 (Deload): Reduced intensity and volume to allow recovery before restarting the cycle.</li></ul><h3 style="margin-left: 0px!important;">Training Split (4 Days per Week)</h3><ul><li>Day 1: Heavy Squat + Bench</li><li>Day 2: Heavy Deadlift + Bench</li><li>Day 3: Volume Squat + Bench</li><li>Day 4: Volume Deadlift + Bench</li></ul><h3 style="margin-left: 0px!important;">Key Features</h3>✔ Percentages based on 1RM with RPE guidelines for autoregulation. ✔ Progressive overload built in—each phase builds toward peaking. ✔ Accessory work included to reinforce movement patterns and address weak points. ✔ Clear guidelines on rest times and tracking progress for optimal results.This program is ideal for lifters who want a straightforward, effective approach to powerlifting with structured progression, while still allowing for individual adjustments based on RPE. Commit to the process, track your progress, and be ready to hit new PRs.

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