Best Intermediate Powerlifting Program for Fitness and Strength

Best Intermediate Powerlifting Program – Introduction

What is the best intermediate powerlifting program for fitness and strength?

If you’ve been following a beginner powerlifting program for six months or more, you will have seen significant increases in your strength.

Your performance of the “big three” (squat, bench press, deadlift) should have improved, and you should be feeling more proficient and comfortable with the key lifts.

These strength gains and technical mastery improvements mean you are ready to graduate to a powerlifting program designed for intermediate lifters.

But, before you rip up your old workouts and try something new, it’s worth remembering that if your current novice program is still producing results, there is no need to make big changes.

After all, and as the saying goes, if it ain’t broke, don’t fix it!

That said, if your weekly weight increases have even ground to a halt, you are probably ready for a new workout.

The following program still focuses on the “big three” competition lifts but includes some specialist accessory movements designed to boost your squat, deadlift, and bench press performance.

Also, unlike most beginner workouts, you’ll be hitting the gym four times a week.

This increase in training frequency will also help maintain your progress.

So, strap on your belt, put on your elbow sleeves, pull up your knee sleeves, and let’s get to work!

Best Intermediate Powerlifting Program

Before you start any of these workouts, make sure you do a thorough warm-up to prepare your muscles and joints as well as to avoid any risk of injury.

Remember, even if you are an experienced lifter, If you don’t have time to warm up, you don’t have time to train!

Therefore, do 5-10 minutes of easy cardio, rowing is a good choice, and then do some dynamic mobility and flexibility exercises for your major muscles and joints.

For example, good mornings with a barbell or resistance bands are also a great way to prime your body for heavier loads.

Finish your warm-up by ramping up in weight for the first exercise in each workout.

For example, on “squat day” and assuming your first working set was five reps with 100kg (220lbs), do something like this:

1. 10 reps 20kg (an unloaded Olympic barbell weighs 45 pounds)
2. 8 reps 40kg   (90lbs)
3. 5 reps 60kg   (130lbs)
4. 3 reps 80kg   (175lbs)
5. 5 reps 100kg (1^st work set)

Note how the reps decrease as the weight increases.

This will acclimate your muscles to using heavier weights without wearing you out.

Save your energy for training, and don’t waste it warming up too much!

Weekly Schedule

Your weekly workout program looks like this:

Intermediate Four-Day Program Schedule

Why two bench press workouts?

Good question!

Squats and deadlifts use many of the same muscles, so by training each of these lifts once a week, those muscles get two workouts.

It makes sense to bench press twice to ensure that lift doesn’t lag behind your squat and deadlift performance.

If you are short on time and can only train three times a week, you can omit the second bench press workout.

But, for best results, you really should train four times a week as outlined above.

Intermediate Powerlifting Workout 1

Squats + Assistance Exercises

Intermediate Powerlifting Workout 2

Bench Press (1) + Assistance

AMRAP = As Many Reps as Possible.

Just keep pumping out the reps until you cannot continue.

Intermediate Powerlifting Workout 3

Deadlift + Assistance

Powerlifting Workout 4

Bench press (2) + Assistance

AMRAP = As Many Reps as Possible.

Just keep pumping out the reps until you cannot continue.

Sets and reps

For this 15-week intermediate powerlifting program, you will use a different set and rep scheme for the main lifts each week.

This will prevent boredom and expose your muscles to progressively heavier weights, increasing your maximum strength.

Over the prescribed number of sets, increase the weight so your last set is the heaviest weight you can manage on that training day.

Make a note of your weights and try and go heavier next month.

For example:

1. 5 reps x 100kg
2. 5 reps x 102.5kg
3. 5 reps x 105kg
4. 5 reps x 107.5kg
5. 5 x 110kg (maximum weight, and target to beat next time)

Week four is a deload week – give your body a chance to recover by using moderate weights and doing fewer sets.

Keep repeating this five-week cycle until your progress begins to stall, which suggests you’re ready for more advanced programs.

Best Intermediate Powerlifting Program – Exercise Descriptions

As an intermediate powerlifter, you should be familiar with most of the exercises in this 15-week program.

However, there are a few that you may not have come across during your beginner workouts.

While you can find explanations of these exercises on YouTube, we’ve included descriptions of some of the exercises below:

Paused squat

This squat variation increases power and strength “out of the hole,” which is what powerlifters call the bottom of the squat.

It also teaches you to stay tight and keep grinding out your reps even when you are tired.

How to do it:

1. Set up for squats as usual.
2. Brace your core.
3. Descend until your thighs are at least parallel to the floor.
4. Do not round your lower back.
5. Without relaxing, stay in the squat position for 2-3 seconds.
6. Stand up as powerfully as you can and repeat.

Paused Squats

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Ma Strength (@mastrength)

RKC plank

RKC stands for Russian Kettlebell Challenge and is also known as the hardstyle plank.

Unlike regular planks, you don’t try and hold the RKC plank for as long as possible.

Instead, your job is to generate as much full-body tension as possible.

If you can do this exercise for more than 30 seconds, you aren’t doing it right!

How to do it:

1. Kneel down and place your elbows and forearms on the floor.
2. Walk your feet back, so your body is straight.
3. Tense your legs, glutes, core, chest, shoulders, arms, and fists as hard as possible.
4. Hold this position until you are unable to generate maximal full-body tension.
5. If you feel you can go beyond 30 seconds, tense your muscles even harder.

Plank Progression to RKC Plank

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Dr. Jiovanni Pabilonia (@pittsburghchiro)

Wide-grip bench press

The bench press is already a chest-dominant exercise, but moving your hands out a little wider makes it more so.

Increasing pec strength will help you bench press more weight, especially when pushing the bar off your chest.

How to do it:

1. Set up for bench presses as usual but move your hands out 4-6 inches wider than normal.
2. Unrack the bar and lower it to the high point of your chest.
3. Drive the bar back up to arms’ length and repeat.

Wide-grip Bench Press

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Barbell Logic Online Coaching (@barbell_logic)

Paused deadlift

Like paused squats, paused deadlifts increase the strength you need to blast through sticking points.

If your deadlift tends to stall shortly after lifting the bar off the floor, this exercise will help.

It also teaches you to brace harder and stay tight for longer, leading to a safer, more powerful lift.

How to do it:

1. Set up for deadlifts as normal.
2. Start your lift but then stop with the bar at just below knee height.
3. Pause for 2-3 seconds.
4. Do not relax or round your lower back.
5. Stand fully upright and then lower the bar back to the floor.
6. That’s one rep – keep going!

Paused Deadlift

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Mike Reinold, DPT, ATC, C-PS (@mikereinold)

Paused bench press

In competition, powerlifters must pause with the bar on their chest to show they have complete control over the weight and aren’t bouncing it up.

This exercise replicates that challenge and, like paused squats and deadlifts, increases explosive power so you can drive the bar up and through your weak points.

How to do it:

1. Set up for the bench press as usual. Unrack the bar.
2. Bend your arms and lower the bar to lightly touch your chest.
3. Without relaxing, hold it there for 2-3 seconds.
4. Drive the bar up and repeat.

Paused Bench Press

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Andy @ The Unit (@andrew_mullan_pt)

Close grip bench press

Your triceps play a critical part in bench presses.

Moving your hands inward increases triceps engagement, making this a very specific triceps strengthening exercise for powerlifters.

If you find it hard to lock out your arms during bench presses, this exercise is sure to help.

How to do it:

1. Grip the bar with a slightly narrower than shoulder-width grip.
2. Unrack the bar.
3. Bend your arms and lower the bar to lightly touch your chest.
4. Keep your elbows tucked in to your sides.
5. Drive the bar up and repeat.

Close Grip Bench Press

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Charley Gould, CSCS (@charleygouldscc)

Best Intermediate Powerlifting Program – Wrapping Up

This workout is designed to boost your performance of the powerlifts, that is, the squat, bench press, and deadlift.

You should see your strength levels increase almost from workout to workout.

This is due to the addition of some specialist accessory work, a greater increase in training volume, and the rotating set/rep training method.

However, if you have yet to master the squat, deadlift, and bench press, you probably aren’t ready for this workout.

After all, the special exercises are more demanding versions of the exercises you’re trying to improve, so make sure you can walk before you try to run!

Whether you plan on competing or just want to get stronger and are happy testing yourself against your previous best performances, this great program will produce the results you want!

What’s Next

By now you know that powerlifting is one of the most effective ways to work out, even if you have no intention of ever competing.

You will improve your flexibility, diet, add assistance exercises, and grapple with mastering good technique for the big lifts.

That in and of itself will help you become leaner and stronger.

Squats, bench presses, and deadlifts alone can dramatically change your body, as long as you eat clean.

However, if this intermediate training program is overly demanding in terms of too much time or ability, check out this powerlifting program for beginner Lifters.

Related Posts

• One Great Beginner Squat Workout Routine for Powerlifting and Fitness
• The Best Powerlifting Exercises for Beginners + Workout
• 3×5 Workout: The Only Strength Training Program You’ll Ever Need
• 5/3/1 for Beginners; Jim Wendler’s Classic Strength Program
• Beginner Powerbuilding Program: Big & Strong Workout + Free PDF
• Weight Lifting for Weight Loss: Strength Training to Lose Weight