12 Week Submax DUP Powerlifting Program - Brendan Tietz (2020)

Brendan Tietz Submax DUP 12 Week Powerlifting Program Spreadsheet

Last updated September 28, 2019

Experience level: Intermediate
Weeks: 12
Periodization: Block Periodization
Powerlifting meet prep program: No
Program goal:Off Season, Powerlifting, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

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A daily undulating periodization program from Brendan Tietz for powerlifters. As this is a submaximal powerlifting program, this is best suited for off season work, not peaking for a meet.

Quick program overview:

12 week program
Composed of 3 blocks, each 4 weeks long
5 training days per week
Two versions: conventional deadlift and sumo deadlift
- This is important for determining what your alternate deadlift stance is

For more details, please see Brendan’s video overview of the program at the bottom of this post.

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