Brendan Tietz Intermediate Powerlifting Program | LiftVault.com
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MaxesSquat100
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Bench100
Notes: I think the push muscles are the exercises after CGBP as seen in day 3. On day 2 and 5 you can increase the sets each week if you want to.
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Deadlift
100
Taken from this video.
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You can also use percentages or any other progression for secondary lifts on day 3, but it would probably be a good idea to keep the rep range the same
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The technique day can be altered to start with a lower or higher ammount of sets
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Week 1RepsWeightNoteRepsWeightNoteRepsWeightNoteRepsWeightNoteRepsWeightNote
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Day 1 - Volume
Day 2 - Accessory
Day 3 - Hypertrophy
Day 5 - Accessory
Day 6 - Technique
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SquatPullups3x10Front Squat3x8@RPE 8Pullups3x10Squat
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3x485Barbell rows3x12CGBP3x8@RPE 8Barbell rows3x127x275
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BenchLateral raise3x15OHP3x7Lateral raise3x15Bench
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3x485Reverse fly3x15DB Bench3x10Reverse fly3x157x275
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DeadliftBarbell curl3x8
Triceps extension
3x12Barbell curl3x8Deadlift
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3x485Cable curl3x15Skull crusher3x15Cable curl3x157x275
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Abs3x10Push muscles
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Leg curl3x10
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Week 2
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Day 1Day 2Day 3Day 5Day 6
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SquatPullups3x10Front Squat4x9@RPE 8Pullups3x10Squat
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4x485Barbell rows3x12CGBP4x9@RPE 8Barbell rows3x129x275
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BenchLateral raise3x15OHP3x7Lateral raise3x15Bench
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4x485Reverse fly3x15DB Bench3x10Reverse fly3x159x275
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DeadliftBarbell curl3x8
Triceps extension
3x12Barbell curl3x8Deadlift
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4x485Cable curl3x15Skull crusher3x15Cable curl3x159x275
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Abs3x10Push muscles
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Leg curl3x10
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Week 3
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Day 1Day 2Day 3Day 5Day 6
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SquatPullups3x10Front Squat5x10@RPE 8Pullups3x10Squat
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5x485Barbell rows3x12CGBP5x10@RPE 8Barbell rows3x1211x275
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BenchLateral raise3x15OHP3x7Lateral raise3x15Bench
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5x485Reverse fly3x15DB Bench3x10Reverse fly3x1511x275
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DeadliftBarbell curl3x8
Triceps extension
3x12Barbell curl3x8Deadlift
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5x485Cable curl3x15Skull crusher3x15Cable curl3x1511x275
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Abs3x10Push muscles
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Leg curl3x10
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Week 4 - Transitioning into intensity block. You can probably repeat week 1 to shed some fatigue or even jump straight into week 5
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Week 5
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Day 1Day 2Day 3Day 5Day 6
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SquatPullups3x10Front Squat3x8@RPE 8Pullups3x10Squat
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4x4+85Barbell rows3x12CGBP3x8@RPE 8Barbell rows3x126x275
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BenchLateral raise3x15OHP3x7Lateral raise3x15Bench
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4x4+85Reverse fly3x15DB Bench3x10Reverse fly3x156x275
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DeadliftBarbell curl3x8
Triceps extension
3x12Barbell curl3x8Deadlift
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3x4+85Cable curl3x15Skull crusher3x15Cable curl3x156x275
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Abs3x10
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Leg curl3x10
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Week 6
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Day 1Day 2Day 3Day 5Day 6
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SquatPullups3x10Front Squat3x7@RPE 8.5Pullups3x10Squat
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4x2+90Barbell rows3x12CGBP3x7@RPE 8.5Barbell rows3x125x280
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BenchLateral raise3x15OHP3x7Lateral raise3x15Bench
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4x2+90Reverse fly3x15DB Bench3x10Reverse fly3x155x280
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DeadliftBarbell curl3x8
Triceps extension
3x12Barbell curl3x8Deadlift
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2x2+90Cable curl3x15Skull crusher3x15Cable curl3x155x280
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Abs3x10
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Leg curl3x10
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Week 7
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Day 1Day 2Day 3Day 5Day 6
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SquatPullups3x10Front Squat3x6@RPE 9Pullups3x10Squat
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4x1+95Barbell rows3x12CGBP3x6@RPE 9Barbell rows3x124x285
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BenchLateral raise3x15OHP3x7Lateral raise3x15Bench
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4x1+95Reverse fly3x15DB Bench3x10Reverse fly3x154x285
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DeadliftBarbell curl3x8
Triceps extension
3x12Barbell curl3x8Deadlift
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2x1+95Cable curl3x15Skull crusher3x15Cable curl3x154x285
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Abs3x10
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Leg curl3x10
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