Intermediate powerlifting programs

[Cyder00]

So i've been lifting for 1.5 years,intermediate lifts (except OHP lagging behind a little bit). My main goal is Hypertrophy but i also want to get strong and getting strong is a good way for hypertrophy. Will start each workout with a heavy compound lift and then moving onto lighter "bodybuilding" exercises with a bit higher rep ranges. Program will look like this.

Upper - Bench
Lower- Squat
Rest
Pull - Deadlift
Push - OHP + CG bench
Legs - Front squat
Rest

Anyways,what i need help with is finding an intermediate powerlifting program that's percentage based. Most ones i found are either fullbody routines where you only workout 3 days a week or something like smolov jr where you have crazy volume for your main lifts and idk if you would have any energy for a pull workout after spending 1.5 hours doing 10x3 deadlifts.

Any percentage based powerlifting programs with low-moderate volume out there?

[jmmainvi]

So i've been lifting for 1.5 years,intermediate lifts (except OHP lagging behind a little bit). My main goal is Hypertrophy but i also want to get strong and getting strong is a good way for hypertrophy. Will start each workout with a heavy compound lift and then moving onto lighter "bodybuilding" exercises with a bit higher rep ranges. Program will look like this.

Upper - Bench
Lower- Squat
Rest
Pull - Deadlift
Push - OHP + CG bench
Legs - Front squat
Rest

Anyways,what i need help with is finding an intermediate powerlifting program that's percentage based. Most ones i found are either fullbody routines where you only workout 3 days a week or something like smolov jr where you have crazy volume for your main lifts and idk if you would have any energy for a pull workout after spending 1.5 hours doing 10x3 deadlifts.

Any percentage based powerlifting programs with low-moderate volume out there?

Not sure I would try to structure my program and then fit powerlifting work in around it; you'll have an easier time doing it the other way round.
For great powerlifting programs that you can build some accessory work into, check out Texas Method (justin Lascek's ebooks from 70sbig are great) or some of the juggernaut training systems (Chad Wesley Smith) stuff. There's also a large number of program reviews on http://www.powerliftingtowin.com/powerlifting-programs/

PH3 on the BB.com main site, or layne norton's older stuff (PHAT) sounds more specifically like what you're looking for, though it's not powerlifting-specific it does focus heavily on the main lifts and includes percentage based progression, rep maxes, etc.

[meaantje]

you can split those full body workouts into ub/lb if that fits you better.

[grouchyjarhead]

I would go for the Texas Method.

[Powerliftinteen]

I would go for the Texas Method.

+1 Texas Method is probably the best intermediate program ever

[STeee10]

5/3/1 is a super simple way to make steady, sustained progress. Also leaves lots of room to build hypertrophy work in after the main movement.

[NeverEnough89]

TM or TSA free 8 week intermediate program. Have to learn some RPE (best to record your lifts and gauge them by bar speed, fatigue feeling).

[Cyder00]

+1 Texas Method is probably the best intermediate program ever

I know what it basicly looks like.

Monday: Moderate squat day
Wednesday: Light squat day
Friday: 5rm squat day

But how do you fit in bench/ohp/deadlift and other accessories into this?

[Cyder00]

Okay guys so i took a look at TM and it looks good except from that you're supposed to max squat and dead on the same day and that there's no bodybuilding accessories. How about making it more like 70s big lp?

Week 1:

Monday:
Squat 5x5 (80-90% of 5rm)
Bench 5x5 (80-90% of 5rm)
Barbell rows 3x5
Curls 3x8-12
Triceps 3x8-12

Wednesday:
Deadlift 1x5 (new 5rm)
Press 3x5 (80-90% of last monday)
Front squats 3x5
Chin ups 3x8-12
Triceps 3x8-12

Friday:
Squat 1x5 (new 5rm)
Bench 1x5 (new 5rm)
Weighted pullups 3x5
Curls 3x8-12
Triceps 3x8-12

Week 2:
Monday:
Squat 5x5 (80-90% of 5rm)
Press 5x5 (80-90% of 5rm)
Barbell rows 3x5
Curls 3x8-12
Triceps 3x8-12

Wednesday:
Deadlift 1x5 (new 5rm)
Front squat 3x5
Bench 3x5 (80-90% of last monday)
Chin ups 3x8-12
Triceps 3x8-12

Friday:
Squat 1x5 (new 5rm)
Press 1x5 (new 5rm)
Weighted pullups 3x5
Curls 3x8-12
Triceps 3x8-12

[FSEC]

no BBing accessories? i see curls 2x/week, tricep exercises 2-3x/week and back work 2/x week (not including squats/deads)

at your age and weight, you should look at a standard linear progression plan. plenty of gains to be made before looking at intermediate programs, especially ones like the Texas Method which is more focused on strength development and not bodybuilding development.

[young1wisdom]

Sounds to me like you need to decide which is more important to you. Strength or size? Granted you will get stronger and bigger doing either a strength or "BB" style program, both will have different short term results. You definitely have the right approach by getting stronger to lift heavier weights during your hypertrophy training. With that said, an intermediate powerlifting program would be geared toward someone who wants to improve their squat, bench and deadlift. The accessory movements from a powerlifting program would be exercises that help progress those three lifts, in example floor press for increasing your bench and not necessarily smashing 100 reps of tricep pushdowns. A strength based program with hypertrophy like PHAT (mentioned above) would be ideal for a steady increase in strength and size.

[grouchyjarhead]

Okay guys so i took a look at TM and it looks good except from that you're supposed to max squat and dead on the same day and that there's no bodybuilding accessories. How about making it more like 70s big lp?

Week 1:

Monday:
Squat 5x5 (80-90% of 5rm)
Bench 5x5 (80-90% of 5rm)
Barbell rows 3x5
Curls 3x8-12
Triceps 3x8-12

Wednesday:
Deadlift 1x5 (new 5rm)
Press 3x5 (80-90% of last monday)
Front squats 3x5
Chin ups 3x8-12
Triceps 3x8-12

Friday:
Squat 1x5 (new 5rm)
Bench 1x5 (new 5rm)
Weighted pullups 3x5
Curls 3x8-12
Triceps 3x8-12

Week 2:
Monday:
Squat 5x5 (80-90% of 5rm)
Press 5x5 (80-90% of 5rm)
Barbell rows 3x5
Curls 3x8-12
Triceps 3x8-12

Wednesday:
Deadlift 1x5 (new 5rm)
Front squat 3x5
Bench 3x5 (80-90% of last monday)
Chin ups 3x8-12
Triceps 3x8-12

Friday:
Squat 1x5 (new 5rm)
Press 1x5 (new 5rm)
Weighted pullups 3x5
Curls 3x8-12
Triceps 3x8-12

If you want hypertrophy in addition to it, get Justin Lascek's TM book. With this set up, you're maxing on deadlifts on what should be your recovery day.

If you plan in running the TM, the book will also help you understand WHY it's designed the way it is.

[mdonnelly80]

I agree with what's been posted above. Go with the Texas Method of Madcow's 5x5.

[Cyder00]

Sounds to me like you need to decide which is more important to you. Strength or size? Granted you will get stronger and bigger doing either a strength or "BB" style program, both will have different short term results. You definitely have the right approach by getting stronger to lift heavier weights during your hypertrophy training. With that said, an intermediate powerlifting program would be geared toward someone who wants to improve their squat, bench and deadlift. The accessory movements from a powerlifting program would be exercises that help progress those three lifts, in example floor press for increasing your bench and not necessarily smashing 100 reps of tricep pushdowns. A strength based program with hypertrophy like PHAT (mentioned above) would be ideal for a steady increase in strength and size.

Not a big fan of PHAT since it's 5 days a week, 1.5-2 hours a workout and i don't have that much time since i got school and work aswell. I really like the TM template but i would wanna add some arm and back work to it. I want to be strong as fuawk but also have good/decent aesthetics.

[meaantje]

This is what i would do

Monday:
Squat 5x5 (80-90% of 5rm)
Bench 5x5 (80-90% of 5rm)
Deadlift ramp up to 1x5
Row 3x8-12
fly 3x8-12
Tricep 3x8-12

Wednesday:
Front squat/Back squat 3x5
Press 5x5
Chin ups 3x8-12
Hyper extension 3x8-12
Face pull 3x8-12
Curls 3x8-12

Friday:
Squat 1x5 (new 5rm)
Bench 1x5 (new 5rm)
Stiff leg deadlift 4x6
Db bench 4x8
Leg press 4x8

If you want hypertrophy in addition to it, get Justin Lascek's TM book. With this set up, you're maxing on deadlifts on what should be your recovery day.

If you plan in running the TM, the book will also help you understand WHY it's designed the way it is.

there is a lot of variations of TM out there and IMO is the standard TM template not very good for PL

[Cyder00]

This is what i would do

Monday:
Squat 5x5 (80-90% of 5rm)
Bench 5x5 (80-90% of 5rm)
Deadlift ramp up to 1x5
Row 3x8-12
fly 3x8-12
Tricep 3x8-12

Wednesday:
Front squat/Back squat 3x5
Press 5x5
Chin ups 3x8-12
Hyper extension 3x8-12
Face pull 3x8-12
Curls 3x8-12

Friday:
Squat 1x5 (new 5rm)
Bench 1x5 (new 5rm)
Stiff leg deadlift 4x6
Db bench 4x8
Leg press 4x8




there is a lot of variations of TM out there and IMO is the standard TM template not very good for PL

Just made another thread in this forum,check it out and see what you think?

[ytc1000]

5/3/1 is a super simple way to make steady, sustained progress. Also leaves lots of room to build hypertrophy work in after the main movement.

x2

I say go with 5/3/1, built in deloads, regulated intensity, and lots of flexibility. I did the BBB variation and put on more size than I wanted and didn't feel like my CNS was fried.

[gettinhench]

If your willing to build your own program check my video I fully explain everything: (Not a time-waste I promise)

https://www.youtube.com/watch?v=vnyooxygyOo