30 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.
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.
Rosalee A.
Woman, 493 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Going to do it again
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
Scott Y.
Man, 403 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
Great program so far, 7 weeks until my first powerlifting meet and I am expecting to hit some major PRs. I really like the program design with a higher load day and a moderate day with a focus on technique. The higher frequency also helps really lock in skill on the competition lifts. 5 stars 💪
Adriana G.
Woman, 323 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Great program. Really well exercise selection & organized.
Gretchen G.
Woman, 523 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
This is my second time using the program. I’m in my 2nd year of Powerlifting at age 52 and using Boostcamp. I’ve tried other programs in the Boostcamp App and this one is my favorite so far.
Robin Muirhead (KC)
Man, 589 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
First time using Bootcamp app, so this is a dry run. Working on technical and stamina good improvements. Kristen is what you would expect an exercise scientist to be, professional well worked out intermediate powerlifting program. Good care taken in not overloading the lifter.
Ryan M.
Man10 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
I think this is a great program. It is so well written and so easy to follow. I broke through old PRs even after a disc herniation 10 months ago. Got my meet in 2 weeks and I feel more confident than ever
Joe R.
Man, 593 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Good, solid program that leaves room for some customization. I like the approach of heavier first sets, followed by dialing back weight 5-10% in subsequent sets. I’ve added primarily some dumbbell Arnold press + single leg RDL.