36 reviews for Kristen Dunsmore Intermediate Program
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.
nour mohamed
Man, 215 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
good great exleny
isabella betancourt
Woman, 283 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Excelente
Dangerous Flipper
Woman, 465 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
This is a good basic powerlifting program to follow. I will definitely repeat this after completing the cycle. It has just the right volume for me to make steady progress but not be overly fatigued after training. Each session lasts max 75 mins or so which also fits my schedule.
Sarah R.
Woman, 3911 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great for getting back into training! Love it! Hit my bench goal of 140!!
Diana Viglucci
Non-Binary, 333 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
great!! i like the drop sets. overall a well-balanced program that is challenging but doable
Sam L.
3711 weeks complete
8 years of prior experience
Great program, at my highest lifts, highly recommend.
Rosalee A.
Woman, 4912 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
I was very pleased with how the program was structured and not challenging to follow. Will do it again
Alexandrea N.
Woman, 283 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
This is an excellent program that will really get you used to doing your big 3 movements. My bench form and numbers significantly increased during the four weeks I did this program - I will say, however, that if your form isn’t dialed in to the max, you’re gonna feel it real fast. Expect to be lifting heavy, often. Switched to PPL after 4 weeks of this program to fix some weak spots and will be returning to this once I’m a bit more proficient. Also would not recommend doing this one on a cut! The volume is serious business.
Man, 33
3 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Great program love the intensity of the main movements and percentages used , it’s challenging but i’m not failing which feels like that sweet spot of slow consistent progress
Ben T.
Man, 327 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
N/A