Program Description
Meet prep! This program runs 9 weeks (8 working weeks and one deload). Sessions take about 1.5 hours.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedAug 30, 2024 01:15
- Last EditedJun 18, 2025 11:16

Summary
Get ready to elevate your performance with the **9-Week Meet Prep** program designed by Hart Mizell. This comprehensive 9-week plan focuses on building strength and perfecting your technique with four training days each week, specifically tailored for powerlifting enthusiasts. You'll tackle key lifts like squats, bench presses, and deadlifts, using a mix of barbell, machine, and dumbbell exercises to maximize your gains. Whether you're prepping for a competition or aiming to hit personal bests, this program will guide you every step of the way, ensuring you’re ready to dominate on meet day.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2
1 reps
3 reps
5 reps
85%
80%
68%
2
Bench Press (Paused)
4
2
3 reps
5 reps
80%
68%
3
Wide Grip Lat Pulldown
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2
1 reps
3 reps
5 reps
87%
82%
70%
2
Bench Press (Paused)
5
3
3 reps
5 reps
82%
70%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
4
Lying Leg Curl
3
10 reps
RPE 7.5
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
2
1 reps
2 reps
4 reps
89%
86%
72%
2
Bench Press (Paused)
5
2
2 reps
4 reps
86%
72%
3
Wide Grip Lat Pulldown
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
91%
85%
2
Bench Press (Paused)
1
3
1 reps
3 reps
88%
85%
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Lying Leg Curl
4
6 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
93%
65%
2
Bench Press (Paused)
1
3
1 reps
5 reps
92%
68%
3
Wide Grip Lat Pulldown
3
8 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1 reps
2 reps
5 reps
95%
85%
68%
2
Bench Press (Paused)
1
1
2
1 reps
2 reps
5 reps
94%
82%
68%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
1 reps
1 reps
4 reps
97%
90%
72%
2
Bench Press (Paused)
1
5
1 reps
4 reps
96.5%
72%
3
Wide Grip Lat Pulldown
3
8 reps
RPE 8.5
4
Lying Leg Curl
3
8 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
1 reps
1 reps
3 reps
95%
88%
76%
2
Bench Press (Paused)
1
4
1 reps
3 reps
94%
76%
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Lying Leg Curl
4
6 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
90%
82%
2
Bench Press (Paused)
1
3
1 reps
2 reps
90%
84%
3
Deadlift (Barbell)
1
2
1 reps
2 reps
90%
82%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4 reps
RPE 8
2
High Bar Squat (Barbell)
2
5 reps
65%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
3 reps
RPE 8
2
High Bar Squat (Barbell)
3
5 reps
68%
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3 reps
RPE 8
2
High Bar Squat (Barbell)
2
5 reps
71%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4 reps
RPE 8
2
High Bar Squat (Barbell)
2
4 reps
74%
3
Tricep Pushdown (Cable)
4
6 reps
RPE 8
4
Leg Extension
4
6 reps
RPE 8
5
Lat Pulldown (Close Grip)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
4 reps
4 reps
RPE 9
RPE 7
2
High Bar Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
RPE 7
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
3 reps
RPE 8.5
RPE 7.5
2
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
2 reps
2 reps
RPE 9
RPE 7
2
High Bar Squat (Barbell)
1
1
3 reps
3 reps
RPE 9
RPE 8
3
Tricep Pushdown (Cable)
3
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
4 reps
4 reps
RPE 8
RPE 7
2
High Bar Squat (Barbell)
1
2
2 reps
2 reps
RPE 8
RPE 7
3
Tricep Pushdown (Cable)
4
6 reps
RPE 8
4
Leg Extension
4
6 reps
RPE 8
5
Lat Pulldown (Close Grip)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
85%
78%
2
Bench Press (Paused)
1
3
1 reps
2 reps
85%
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Board Press (bench)
4
5 reps
RPE 8
3
Lying Leg Curl
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Board Press (bench)
3
4 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 9
2
Board Press (bench)
4
3 reps
RPE 8
3
Lying Leg Curl
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
RPE 9
2
Board Press (bench)
4
4 reps
RPE 9
3
Lying Leg Curl
4
6 reps
RPE 9
4
Tricep Pushdown (Cable)
4
6 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
3 reps
4 reps
RPE 9
RPE 8
2
Board Press (bench)
1
1
5 reps
5 reps
RPE 9
RPE 7
3
Lying Leg Curl
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
2 reps
5 reps
RPE 9
RPE 8
2
Board Press (bench)
1
1
6 reps
6 reps
RPE 8
RPE 7
3
Lying Leg Curl
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
1 reps
2 reps
RPE 8
RPE 8
2
Board Press (bench)
1
1
3 reps
3 reps
RPE 9
RPE 7
3
Lying Leg Curl
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
2
1 reps
4 reps
RPE 8
RPE 8
2
Board Press (bench)
1
1
4 reps
4 reps
RPE 8
RPE 7
3
Lying Leg Curl
4
6 reps
RPE 9
4
Tricep Pushdown (Cable)
4
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Banded Deadlift
4
4 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Banded Deadlift
5
3 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Banded Deadlift
4
3 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
88%
85%
2
Banded Deadlift
2
2 reps
RPE 9
3
Leg Extension
4
6 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
6 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
92%
65%
2
Banded Deadlift
1
2
3 reps
3 reps
RPE 8
RPE 7
3
Leg Extension
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
1 reps
2 reps
5 reps
94%
85%
68%
2
Banded Deadlift
1
2
2 reps
4 reps
RPE 8
RPE 7
3
Leg Extension
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
1 reps
1 reps
4 reps
96.5%
90%
72%
2
Banded Deadlift
1
2
1 reps
2 reps
RPE 8
RPE 7
3
Leg Extension
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1 reps
1 reps
3 reps
94%
80%
76%
2
Banded Deadlift
1
2
1 reps
4 reps
RPE 8
RPE 7
3
Leg Extension
4
6 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
6 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
6 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)1 Set
3 Sets
2 Sets
1 Reps
3 Reps
5 Reps
85%
80%
68%
2
Bench Press (Paused)4 Sets
2 Sets
3 Reps
5 Reps
80%
68%
3
Wide Grip Lat Pulldown3 Sets
8 Reps
@8
4
Lying Leg Curl3 Sets
8 Reps
@8
5
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
@8
Day 2
1
Bench Press (Close Grip)4 Sets
4 Reps
@8
2
High Bar Squat (Barbell)2 Sets
5 Reps
65%
3
Tricep Pushdown (Cable)3 Sets
8 Reps
@8
4
Leg Extension3 Sets
8 Reps
@8
5
Lat Pulldown (Close Grip)3 Sets
8 Reps
@8
Day 3
1
Squat (Paused)4 Sets
4 Reps
@8
2
Board Press (bench)4 Sets
5 Reps
@8
3
Lying Leg Curl3 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)3 Sets
8 Reps
@8
5
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)3 Sets
2 Sets
3 Reps
5 Reps
80%
68%
2
Banded Deadlift4 Sets
4 Reps
@8
3
Leg Extension3 Sets
8 Reps
@8
4
Lat Pulldown (Close Grip)3 Sets
8 Reps
@8
5
Bicep Curl (Dumbbell)3 Sets
8 Reps
@8