Once adding weight every session stops working, the next step is a program that varies intensity across the week instead of grinding the same thing every time. These are seven of the most popular intermediate powerlifting programs, each with a free spreadsheet.
They cover a wide range. Some are weekly-progression templates you can run indefinitely, others are fixed 6 to 16 week blocks built toward a meet. Most train the squat, bench, and deadlift two or more times a week with variations filling in the rest.
The honest caveat is that moving on too early costs you progress. If you can still add weight week to week on a novice program, keep doing that. There is nothing here that will outperform linear progression while linear progression is still working.
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What is an Intermediate Powerlifter?
An intermediate lifter is, by one rule of thumb, someone who can no longer add weight on a per session or per week basis, and instead makes reliable progress on a monthly basis.
After the novice phase of a lifter’s development is complete, it’s time to start considering intermediate programs. It isn’t advantageous to switch until it’s genuinely necessary, since doing it early slows progress for no reason.
Popular Intermediate Powerlifting Programs
- Texas Method
- TSA Intermediate Program v2
- GZCL Jacked and Tan 2.0
- nSuns 5/3/1
- Candito 6 Week Program
- Calgary Barbell 8 & 16 Week Program
- Greg Nuckols Intermediate Programs
| Program | Length | Loading |
|---|---|---|
| Texas Method | Indefinite, weekly cycles | Sets of 5 plus heavy singles |
| TSA Intermediate v2 | 9 weeks | RPE based |
| GZCL Jacked and Tan 2.0 | 12 weeks | Tier-based percentages |
| nSuns 5/3/1 | Indefinite, weekly progression | Percentage based |
| Candito 6 Week | 6 weeks | Percentage based, periodized |
| Calgary Barbell | 8 or 16 weeks | RPE and percentage mix |
| Greg Nuckols 28 Programs | Varies by template | Percentage based |
Texas Method
More information: Texas Method
Texas Method is a great program for lifters looking to transition from novice programs like Starting Strength or Strong Lifts. While still using primarily sets of 5, Texas Method accommodates the need for increased recovery time by using fewer sets of 5 and heavy singles to reduce volume throughout each cycle. It is strongly recommended that you read Mark Rippetoe’s Practical Programming if you want to get 100% out of the Texas Method, as it is a very flexible program that can be tweaked to best suit your goals. For instance: the spreadsheet below still includes cleans, which is not necessarily desirable for strict powerlifting development.
TSA Intermediate Powerlifting Program v2.0
The Strength Athlete (TSA) is a great resource for powerlifters. They offer some great free programs, including the Intermediate Powerlifting Program v2.0. They also offer online coaching and custom programming.
GZCL Jacked and Tan 2.0
More info and related spreadsheets: GZCL spreadsheets
nSuns 5/3/1
This is just an example of a popular nSuns 5/3/1 spreadsheet. This is more of a “late novice” program, as this program calls for increasing weeks on a weekly basis. It is a good program to run after a pure novice program like GreySkull LP, Starting Strength, Ivysaur 4-4-8, or StrongLifts.
More info and related spreadsheets: nSuns spreadsheets.
Candito 6 Week Program
More info and related spreadsheets: Candito 6 Week Program and links to other Candito programs
Calgary Barbell 8 & 16 Week Program
More information available: Calgary Barbell Programs
Greg Nuckols Intermediate Programs
There are many different powerlifting program variations here from beginner to advanced. The intermediate variations are most relevant in this case. More information available: Greg Nuckols 28 Programs
Updates
- Converted the post to the block editor and added an intro and comparison table. Fixed the TSA spreadsheet link, which an affiliate auto-linker had wrapped around the embed shortcode and broken on the live page. Removed a dead Strength Villain link and corrected two spreadsheet embed titles.
