Here are three different versions of the Drop Bear program: junior (beginner), intermediate, and senior (advanced). The beginner version is a 12 week powerlifting program, the intermediate version is a 13 week powerlifting program, and the advanced version is a 19 week powerlifting program. The intermediate program could be used to peak for a powerlifting competition.
via Janusz Kania
Table of Contents
Drop Bear Junior Program Spreadsheet (Beginner)
From the spreadsheet:
“This is an incredibly general program based on a large chunk of the people who I have coached in person and encountered on the internet. This program is aimed at a theoretical Jane-and-Joe-Average newbie powerlifter (Roughly 0-300 Wilks). Given the rate of progression and potential to rapidly accumulate fatigue for more advanced lifters I do not recommend this for anyone other than newer lifters. The beginner lifter running this program should avoid 1RM testing for as long as possible and should focus on building muscle and drilling good technique rather than chasing weights.
This program is focused on developing general coordination, technical proficiency in the competition lifts and hypertrophy. This program may not move as fast as some well known programs such as SS or SL, but this program is designed for the lifter to make steady consistent progress and set the foundation for a long and hopefully injury free career. While some beginner programs will have you lifting heavier sooner and for longer, this program if ran back-to-back still has to potential to add 65kg to the working weights for squat and deadlift and 32.5kg for bench press in one year. But this program is not designed for the lifter to become “strong” in just one year, this program is designed to set the lifter up with a good foundation to be strong in the future.”
Drop Bear Intermediate Program Spreadsheet (Intermediate)
From the spreadsheet:
“This is an incredibly general program based on a large chunk of the people who I have coached in person and encountered on the internet. This program is aimed at a theoretical Jane-and-Joe-Average intermediate powerlifter (Roughly anywhere between 300-400 Wilks). Although, there is nothing that precludes this from being used by more advanced lifters.
Given that this is intended for the intermediate lifter, the program is primarily focused on increasing muscle mass and improving technical proficiency. It will lead into a competition or a test after 13 weeks, those results should be used to calculate the next program. Rinse and repeat. This is not a “shock cycle” designed to put 50kg on a total right off the bat. This program is designed for the lifter to steadily chip away their personal bests and set the foundation required to see their lifting careers into the future and not just rack up injuries and burn out as so many gung-ho intermediates do on the way to becoming advanced.”
Drop Bear Senior Program Spreadsheet (Advanced)
From the spreadsheet:
“This is an incredibly general program based on a large chunk of the people who I have coached in person and encountered on the internet. This program is aimed at a theoretical Jane-and-Joe-Average advanced powerlifter (Roughly anywhere upwards of 400 Wilks). Although, there is nothing that precludes this from being used by later stage intermediate lifters (~350-400 Wilks), particularly heavier lifters (100kg+ bw).
Given that this is intended for the advanced lifter, the program assumes a degree of competence in performing the main lifts and need for more time in between competitions. Because it is designed for larger and stronger lifters the progression will be much sharper than the intermediate program, starting lighter and finishing heavier. It will lead into a competition or a test after 19 weeks, and includes an inbuilt 6 week “offseason” at the start of the program. This is not a “shock cycle” designed to put 50kg on a total right off the bat. This program is designed for the lifter to steadily chip away their personal bests, continue to develop technical proficiency and aggressively attack weaknesses in the offseason. This program is designed to be a sustainable method of training well into the long term for advanced trainees.”
