Intermediate Plateau Buster

The traditional powerbuilding programs you have followed have plateaued, and the jump to becoming and advanced lifter seems impossible. 
More specific, frequent and heavy (but submaximal) training is necessary to progress the big three. Your ROI for volume work on the big three has diminished, and volume should be directed to lower fatigue, and more targeted hypertrophy and accessory movements. 

Muscular development seems stagnant and you don't see a positive response to more  volume on bodybuilding training and the big three on hypertrophy. Intense, targeted training at moderate volumes is required to progress hypertrophic development.

The program is periodized into three blocks, with increasing RPE on top sets. The first block of 4 weeks includes top sets of 5 or 4 reps, the second block of 4 weeks includes top sets of 3 or 2 reps. The final block of five weeks utilizes top singles, and includes a mini peak to potentially new 1 RM's. RPE increases for accessory lifts over the blocks. 

Double progression should be used for bodybuilding movements and most sets should be with 0-2 reps in reserve.

Sensible exercise substitutions can be made. If time and recovery constraints allow, more sets of arm and delt isolations can be done. Additional directed ab, forearms and calf volume may be added.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Bench Press (Paused)

Chest Supported Row (Dumbbell)

Y Raise (Dumbbell)

Decline Dumbell Scullcrusher

Preacher Curl (Dumbbell)

Pec Deck (Machine)

Wide Grip Lat Pulldown

Squat (Barbell)

Stiff Leg Deadlift

Leg Press

Calf Raise (Leg Press)

Bench Press (Close Grip)

Chin-Up (Weighted)

AD Press (Smith Machine)

Chest Supported Row (Machine)

Tricep Pushdown (Cable)

Seated Dumbbell Curl

Rear Delt Fly (Cable)

Deadlift (Barbell)

Platz Squat

Larsen Press (Barbell)

Lying Leg Curl

Decline Sit Up (Weighted)

Sumo Deadlift (Barbell)

Lu Raise

Bench Press (Barbell)

Chest Press (Machine)

V-Handle Tricep Pushdown (Cable)

High Bar Squat (Barbell)

Glute-Ham Raise

Deadlift (Paused)

0 reviews for Intermediate Plateau Buster