This is a 15 week, 4 day intermediate powerlifting program by PRs On The Platform, a powerlifting coaching service.
Thanks to PRs on the Platform for sharing this program with Lift Vault through the program submission form.
This powerlifting program is comprised of three training blocks: a volume/hypertrophy block (weeks 1-5), a strength block (weeks 6-10), and a competition peaking block (weeks 11-15). As such, it can be used for meet preparation.
Each week has four training days. Squat is trained twice per week, bench press is trained three times per week, and deadlift is trained once a week.
Every 5th week is a deload week, so there is a deload at the end of each block.
Each week is adjusted based on your performance in the week prior. These adjustments will rely on you being comfortable using RPE values to estimate exertion.
For example, on week 1 day 1 you will perform a single for 90% of your 1RM for the competition squat. In the column next to the calculated weight, a green shaded cell is shown. This is where you will put the RPE of your last set. Based on what you put in this green cell, your back off sets for the squat will be adjusted. If you put “10” as the RPE, the weights will go decrease. If you put “6” the load for your back off sets will increase.
Spreadsheet via PRs on the Platform
Below you’ll find a quick overview of each block. For more detail, check out the spreadsheet above. The bullets represent how the block is generally structured. There may be a few exceptions in each block.
Volume & Hypertrophy Block
This block is run for weeks 1-5.
- A heavy single on each competition lift @ 90% followed by 4 sets of back off sets between 65% and 85%.
- A variation of the competition lift is typically performed after the main working sets for the competition lift.
- Squat is trained twice each week, bench press is trained three times per week, and deadlift is trained once per week.
- 3 accessories are done after the competition lift and primary variation.
- The last week, week 5, is a deload.
This block is run for weeks 6-10.
- A heavy single for each competition lift @ 90% followed by back off sets again. This time the back off sets creep up to 90% in terms of intensity.
- Rep ranges are lower for the back off sets in this block vs. the previous block.
- Rep ranges are lower for the accessory sets as well.
- The general structure of the block is otherwise pretty similar.
- The last week of the block, week 10, is a deload week.
Competition Peaking Block
This block is run for weeks 11-15.
- This block is structurally similar to the two previous blocks, with back off sets and accessory sets employing lower rep ranges.
- Heavy singles move up to 95% and 100% in later weeks, depending on the lift.
- Week 15 has some lighter work in the beginning of the week before testing PRs. This may need to be adjusted a bit depending how much rest and tapering you need before a meet (if you’re competing – otherwise just go ahead and test your PRs).