Kristen Dunsmore Intermediate Program
12 week powerlifting program for novice & intermediate lifters to gain strength and peak for a meet.
Overview
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.
Who it's for
Reviews
The routine feels balanced and enjoyable. I’m a little confused about weight selection, but as long as I can add weight week to week, I’ll do so. I’m in my first three years of lifting and enjoying the sensation of getting stronger all the time.
I think weighted planks are extremely difficult to do without any in person guidance. I personally cannot figure out how to do them. What I will say is that I have been able to increase the amount of I can left, and I like the different approaches to help work on gaining muscle with small reps
So far, the program is great! My old 1RM lifts are now being planned as openers for my April meet. Excited to continue the next half of the program!
good great exleny
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | @6–7 |
| 2 | 5 reps | — | ||
| 2 | Bench Press (Barbell) | 1 | 5 reps | @7–8 |
| 2 | 5 reps | — | ||
| 3 | Bench Press (Dumbbell) | 3 | 10–12 reps | @7–8 |
| 4 | Rear Foot Elevated Split Squat | 2 | 8 reps | @7–8 |
| 5 | Plank (Weighted) | 2 | 30–60 sec | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 1 rep | 75% |
| 2 | Bench Press (Barbell) | 3 | 5 reps | 65% |
| 3 | Lat Pulldown | 3 | 10–12 reps | @7–8 |
| 4 | Seated Row (Cable) | 3 | 10–12 reps | @7–8 |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 10–12 reps | @7–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Paused) | 3 | 4 reps | 70%* |
| 2 | Bench Press (Barbell) | 1 | 1 rep | @6–7 |
| 3 | 4 reps | — | ||
| 3 | Leg Press | 3 | 8–10 reps | @6–7 |
| 4 | Push Up (Weighted) | 2 | AMRAP | @8 |
| 5 | Plank (Weighted) | 2 | 30–60 sec | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 3 reps | @6–7 |
| 2 | 5 reps | — | ||
| 2 | Lat Pulldown | 3 | 10–12 reps | @7–8 |
| 3 | Chest Supported Row (Machine) | 3 | 10–12 reps | @7–8 |
| 4 | Romanian Deadlift (Barbell) | 3 | 10–12 reps | @7–8 |
| 5 | Lateral Raise (Cable) | 2 | 12–15 reps | @7–8 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
I want to share my journey and shed light on the path that brought me here.
My passion for powerlifting began while working in the Human Performance Lab at my university. I fell in love with lifting almost immediately. Ironically, despite my involvement as an athlete, it took me three years to gather the confidence to compete in my first meet.
Throughout my own experiences as an athlete and now coaching for over eight years now, I realize that these feelings are quite common. Especially with the way we compare ourselves to the best on social media. Many struggle to conform to the elusive idea of becoming an elite athlete, leading to self-doubt and a never-ending cycle of chasing unattainable standards.
But I’m here to change that narrative.
As a passionate coach and competitor, I aim to help you feel confident under the barbell. Although a competitor at heart, strength training is much more than lifting heavy weights. It is crucial for our physical health and mental well-being. Whether you aspire to compete on the world’s biggest powerlifting stage or want to enhance your overall quality of life, I’m dedicated to making strength training accessible and empowering for everyone.
Common questions
Yes, Kristen Dunsmore Intermediate Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Kristen Dunsmore Intermediate Program is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Kristen Dunsmore Intermediate Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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