12 week intermediate PL Prep

Building a strong base with a Matt Vena inspired progression scheme.
Solid base of strength work while also including plenty of accessory/hypertrophy work. 

The main accessories are made for lifters aiming for more muscular and technique changes. Swaps for your personal weak points can be great as well, Such as snatch grip deadlifts as opposed to RDLs, Tempo squats in place of the high bar squats, or even other bench accesories like close grip or Spotto on either the Larson press or long pause bench day.

This program is meant to be leading you into a powerlifting meet/test day, with a proper powerlifting peak while maintaining muscle hypertrophy especially in the back and shoulders. 

I've included a variety of RPE and Percentage based structure to allow for some auto regulation such as with the tempo bench on day 2. Overall, don't grossly overestimate your 1rms going into this program, ideally use something you've hit in a meet. If you hit previous 1rms for RPE 8 singles use those for the new calculations. (BE SURE IT WAS TRULY AN RPE 8 IF YOU DO THIS). This most likely happens with newer lifters as well as people going up one or more weight classes. 

Overall, enjoy this well thought out program combining strength and hypertrophy, Leading into a meet! 



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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Larsen Press (Barbell)

Bench Press (Dumbbell)

Squat (Barbell)

High Bar Squat (Barbell)

Hammer Curl (Dumbbell)

Lateral Raise (Dumbbell)

Cable Crunch

Cycle 1

Tempo Bench Press

Deadlift (Barbell)

Romanian Deadlift (Barbell)

T-Bar Row

Lat Pulldown

Tricep Rope Push Down (Cable)

High-Low Cable Rotation

Bench Press (Barbell)

Long Pause Bench Press

Squat (Paused)

Lu Raise

Overhead Tricep Extension (Cable)

Preacher Curl (Machine)

Deadlift (Paused)

Wide Grip Lat Pulldown

Kroc Row

Seated Overhead Press (Barbell)

Bicep Curl (Cable)

Zottman Curl

Cycle 2

Cycle 3

Comp day/Test

Start of Taper 

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