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Home » Programs » 7 Week Programs » Brendan Tietz 7 Week Intermediate Powerlifting Program

Brendan Tietz 7 Week Intermediate Powerlifting Program

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 7

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Hypertrophy, Powerlifting


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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.

Table of Contents

  • 1 Program Summary
  • 2 Brendan Tietz Intermediate Program Spreadsheet
  • 3 Video: Brendan Tietz Intermediate Program Overview
    • 3.1 Related Posts

Program Summary

  • 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
    • Volume
    • Accessories
    • Hypertrophy
    • Accessories
    • Technique

For additional information, please see Brendan’s video below.

Brendan Tietz Intermediate Program Spreadsheet

Brendan Tietz Intermediate Powerlifting Program | LiftVault.com

Video: Brendan Tietz Intermediate Program Overview

Programming | Intermediate Bodybuilder/Powerlifter

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Filed Under: 7 Week Programs, Powerbuilding Program, Powerlifting Program, Programs
Tagged With: 5 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 1

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

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