Powerlifting

Intermediate Strength Block

5-day intermediate block for building raw strength in the main lifts using RPE.

6 weeks

5 workouts/week

Day 1: Heavy Squat & Volume Bench

Warm-up

Agile 8

1 sets

round reps

Squat-specific drills (e.g., Goblet Squat Pry)

2 sets

8 reps

Barbell warm-up sets

3-4 sets

ramping up reps

Main Lifts

Competition Squat

1 sets

Top single @ RPE 8 reps

Squat Volume (Back-off sets)

4 sets

5 @ RPE 7 reps

Accessories

Good Mornings

3 sets

8-10 reps

Leg Extensions

3 sets

15-20 reps

Day 2: Heavy Bench & Volume Squat

Warm-up

Band Dislocations & Pull-Aparts

2 sets

15 reps

Push-ups

2 sets

12 reps

Barbell warm-up sets

3-4 sets

ramping up reps

Main Lifts

Competition Bench

1 sets

Top single @ RPE 8 reps

Bench Volume (Back-off sets)

5 sets

4 @ RPE 7 reps

Accessories

Close-Grip Bench Press

3 sets

6-8 reps

Barbell Rows

4 sets

8 reps

Face Pulls

3 sets

20 reps

Day 3: Heavy Deadlift

Warm-up

Cat-Cow & Bird-Dog

2 sets

10 reps

Glute Bridges

2 sets

15 reps

Barbell warm-up sets

3-4 sets

ramping up reps

Main Lifts

Competition Deadlift

1 sets

Top single @ RPE 8 reps

Deadlift Volume (Back-off sets)

3 sets

5 @ RPE 7 reps

Accessories

Romanian Deadlifts

3 sets

8 reps

Hanging Leg Raises

3 sets

15 reps

Day 4: Active Recovery or Rest

Warm-up

Light activity like walking or stretching.

20-30 sets

min reps

Day 5: Accessory & Hypertrophy

Warm-up

Full body dynamic warm-up

5-10 sets

min reps

Main Lifts

Overhead Press

4 sets

8-10 @ RPE 8 reps

Weighted Pull-ups

4 sets

6-8 @ RPE 8 reps

Accessories

Dumbbell Incline Press

3 sets

10-12 reps

Leg Curls

3 sets

12-15 reps

Bicep Curls & Tricep Pushdowns

3 sets

12-15 (superset) reps