This is a spreadsheet derived from Brendan Tietz’s YouTube video on intermediate powerlifting and bodybuilding programming. If you’re a beginner lifter, please see Brendan Tietz Beginner Powerlifting Program. As this blends a significant amount of hypertrophy work with strength development, this could also be considered a powerbuilding program. This program utilizes a blend of percentage programming and RPE. If you’re unfamiliar with RPE, you can learn more about it here: RPE Calculator.
- Two blocks: volume and intensity
- The volume block builds fatigue and creates a “recovery hole” for the athlete
- The intensity block tapers volume down, increases intensity of weights, and helps peak strength
- 7 week program
- 5 training days per week
- One training day per week focuses on the following areas
For additional information, please see Brendan’s video below.
Brendan Tietz Intermediate Program Spreadsheet