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Intermediate Powerlifting Mesocycle
by Stephen C.
Program Description
The Intermediate Powerlifting Program is a six-day program based on the principles from the Muscle and Strength Pyramid: Training book by Dr. Eric Helms, Andy Morgan, and Andrea Valdez. It is designed to be repeated or alternated with the Intermediate Bodybuilding Mesocycle. A deload is not specifically prescribed, and should be taken when felt necessary. Four days are utilized to accommodate the intended powerlifting specific volume. Heavy loading accounts for 70% of the main-lift volume while lighter loading accounts for 30%. A similar proportion of volume comes from the competition lifts and accessory movements, respectively. Two additional days are included: one for deadlift grip development and one for arms, shoulders and core work.
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
50 minutes
Created
Jul 08, 2024 03:48
Last Edited
Jul 18, 2024 03:15
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Week 1
1 / 3 Weeks
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@5
2
Bench Press (Paused)
1 Set
3 Sets
3 Reps
3 Reps
@5
3
Sumo Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@5
4
Overhead Press (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
Day 3
1
Rack Pull (Barbell)
4 Sets
8-10 Reps
@10
2
Sumo Deadlift (Paused)
2 Sets
0.5-1 mins
50%
3
Dead Hang
3 Sets
0.5-1 mins
@10
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Bench Press (Paused)
1 Set
3 Sets
5 Reps
5 Reps
@8
3
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
6 Reps
6 Reps
@8
4
Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 5
1
Bench Press (Close Grip)
1 Set
3 Sets
8 Reps
8 Reps
@8
2
Sumo Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
3
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 6
1A
Bicep Curl (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1C
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2A
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2B
Upright Row (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2C
Incline Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
2 Sets
9 Reps
9 Reps
@7
2
Bench Press (Paused)
1 Set
3 Sets
9 Reps
9 Reps
@7
3
Lat Pulldown
1 Set
2 Sets
9 Reps
9 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
2 Reps
2 Reps
@5
2
Bench Press (Paused)
1 Set
3 Sets
2 Reps
2 Reps
@5
3
Sumo Deadlift (Barbell)
1 Set
2 Sets
2 Reps
2 Reps
@5
4
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
Day 3
1
Rack Pull (Barbell)
4 Sets
8-10 Reps
@10
2
Sumo Deadlift (Paused)
2 Sets
0.5-1 mins
50%
3
Dead Hang
3 Sets
0.5-1 mins
@10
Day 4
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
@8
2
Bench Press (Paused)
1 Set
3 Sets
4 Reps
4 Reps
@8
3
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
5 Reps
5 Reps
@8
4
Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 5
1
Bench Press (Close Grip)
1 Set
3 Sets
7 Reps
7 Reps
@8
2
Sumo Deadlift (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
@8
3
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
Day 6
1A
Bicep Curl (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1C
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2A
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2B
Upright Row (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2C
Incline Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
2
Bench Press (Paused)
1 Set
3 Sets
8 Reps
8 Reps
@7
3
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
1 Reps
@5
2
Bench Press (Paused)
1 Set
3 Sets
1 Reps
1 Reps
@5
3
Sumo Deadlift (Barbell)
1 Set
2 Sets
1 Reps
1 Reps
@5
4
Overhead Press (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
@8
Day 3
1
Rack Pull (Barbell)
4 Sets
8-10 Reps
@10
2
Sumo Deadlift (Paused)
2 Sets
0.5-1 mins
50%
3
Dead Hang
3 Sets
0.5-1 mins
@10
Day 4
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@8
2
Bench Press (Paused)
1 Set
3 Sets
3 Reps
3 Reps
@8
3
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
4 Reps
4 Reps
@8
4
Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 5
1
Bench Press (Close Grip)
1 Set
3 Sets
6 Reps
6 Reps
@8
2
Sumo Deadlift (Barbell)
1 Set
2 Sets
3 Reps
3 Reps
@8
3
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@8
Day 6
1A
Bicep Curl (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
1C
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2A
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2B
Upright Row (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
2C
Incline Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@7
2
Bench Press (Paused)
1 Set
3 Sets
7 Reps
7 Reps
@7
3
Lat Pulldown
1 Set
2 Sets
7 Reps
7 Reps
@8