INSTRUCTIONS

begin here

We wrote this program as a nine-week program for an intermediate level powerlifter, with the goal of strength
and proficiency in the squat, bench press, and deadlift. You will work using progressively heavier loads week by
week toward a testing week at the end of the cycle. The program is designed to work on many of the
shortcomings and inefficiencies we see in common intermediate and beginner level lifters. Namely,
underdeveloped posterior chains, lack of technical practice with the competition lifts, control off the floor in the
deadlift, and upper body hypertrophy.

BEGIN

1 Enter your current 1RMs or a recent low-rep, high load set (sets under 4 will give more reliable numbers to populate the loads) in the highlighted boxes
on the MAXES+CHART page. Do not enter theoretical maxes, or desired training outcomes. It is not needed to enter in a 90% or 95% of your maxes
simply your maxes will do.

2 Look over the cycle, familiarize yourself with what is to come. We suggest running the plan without modifications the first time through before
attempting changes. Refer to our guide on RPE included for the best results

3 Read through the FAQ below, and if you have further questions, don't hesitate to ask via email to eric@thestrengthathlete.com or
hani@thestrengthathlete.com
4 If you'd like, donate at www.thestrengthathlete.com/freebies

Q: Give me some stats on this baby.

A: Ok! For most of the training cycle, over half of your training weekly volume will come from bench press and variations, with the next highest chunk
coming from squats. Bench generally responds well to a higher volume approach than the other lifts. Volume will rise over the first 5 weeks (as will
intensity), before both gradually taper toward the end of the cycle. Actual per-lift intensity rises, but the relative intensity drops.

Q: What's that lsRPE column? What's lsRPE?

A: That stands for last set RPE, a measure of how hard you are training. Its simply the RPE of your very final set. It allows us to see how hard the training
ACTUALLY is versus how hard we planned it to be. Its a good idea for you to get in the habit of rating each movement

Q: Why did you use RPE on assistance work?

A: Using rep ranges are a fine way to go too, but otherwise we have no concrete way of pushing progression on a movement where we have no 1RM data,
and it would be pointless to get. It allows us to target a specific subjective difficulty.

Q: How would you characterize the periodization?

A: Well, this is a daily undulating approach (DUP) with a more linear pattern at the weekly level. No need to be fancy for the general intermediate lifter
with complex weekly loading schemes.

Q: What do I do before and after this to maximize progress?

A: We have built in an intro week, which allows athletes to begin immeidately. If you completed the approach and want to run it again, we suggest a one-
week deload before beginning again.

Q: Can I use this for a meet?

A: For sure. Although you will have to change the last week so that all of the tests line up on your meet day (Saturday, usually). I'd suggest either
practicing openers on Monday or 1-3 x 1 x 85% and 3 x 3 x 70% on Wednesday for just squat and bench. Rest for the remainder of days and kill it at
your meet.

Q: Why 9 weeks?
A: An intermediate level lifter can probably see measurable progress over 8 weeks. We added an extra introductory week at reduced volume and intensity
to ramp into the main work.

Q: What's all that other stuff on the MAXES+CHART tab?

A: Don't worry about it. Its a way to adjust loads for athletes who are either high rep dominant or low rep dominant, but I wouldn't worry about it. Play
with those values at your own peril

Q: Can I swap X for Y?

A: Sure, but keep in mind we designed this so that you can progress. If you want to add, change, or remove things, we won't stop you. But we also don't
suggest it the first go-around.

Q: How can I ever repay you?

A: Aw shucks. Just progress well on the approach, share it, and if you want to contribute to more things like this in the future, we have a donate button at
www.thestrengthathlete.com/freebies

Q: For my testing at the end, what should I shoot for?

A: We suggest small PR attempts of 5lbs on upper body and 10lbs on lower body. If you are successful, you are welcome to go up until you reach a weight
you cannot do, or is an RPE 9.5! It is better to start manageable than to shoot too high and end on a bad note. Small progress over time amounts to
large progress. For instance, +10/+5/+10 on your lifts every 10 weeks amounts to a giant 125lbs to your total in a year
 We will start here for warmup guidelines. Use this warmup exactly a
should customize it based on your preference for more or less work
you to lift effectively, prevent injury, and rehearse movement patter
slowest, 10 minutes on average.

CARDIOVASCULAR WARMUP (CHOOSE AT LEAST THREE)

MOVEMENT:
1) CLICK TO CHOOSE

2) CLICK TO CHOOSE

3) CLICK TO CHOOSE

4) Broad Jump, squat landin

5) Leg Swings
 GENERAL WARMUP GUIDELINES
re for warmup guidelines. Use this warmup exactly as written for 3 weeks before making
e it based on your preference for more or less work needed in a specific area. The purp
ively, prevent injury, and rehearse movement patterns. This should not take you more t
utes on average.

R WARMUP (CHOOSE AT LEAST THREE) GENERIC DYNAMIC STRETCH/ACTIVA

DESCRIPTION: MOVEMENT:
n/a 1) Shoulder Roll

n/a 2) Cat/Camel

n/a 3) Donkey Kick

begin in a neutral athletic stance. Swing 4) Glute Bridge

the arms (small) and jump forward, landing
in a neutral shoulder width squat stance.
Bend the knees and absorb the landing,
finishing in a full deep squat. Repeat 5-
10x.
10x front/back, 10x side/side per leg. 5) Hollow Rock
Keep torso vertical, reach higher and
higher each swing.
 FOAM ROLL
1) Anterior Leg/IT Ban
2) Glutes/Piriformis
 3 weeks before making changes, after which you
specific area. The purpose of warmup is to prepare
uld not take you more than 15 minutes at your

YNAMIC STRETCH/ACTIVATION
DESCRIPTION:
from the quadruped position, retract the scapula, 1)
shrug and roll the shoulders in a circular motion 5-
15 times

from the quadruped position, bridge the thoracic 2)

spine and press the hips towards the shoulders.
Then, arch the back and reach the shin toawrd the
ceiling. Repeat 5x.

from the quadruped position, drive the heel outward 3)

and upwards, activating the glutes. Perform 5-10x
per side

flip over on your back and lie down on the ground. 4)

Draw the knees upward and drive your heels down
into the floor and press the hips up toward the
ceiling. Contract the glutes. Repeat 10x

Lie down on your back, keep the ankles together 5)

and the hands together and pointed toward the
ceiling. Maintain a slightly elevated position with
the legs and rock forward and backward, engaging
the abs. The movement can be made easier and
harder by changing the bend of the knees and
location of the hands.
 6)

7)

foam roll the quads and IT band 5x each.

foam roll the glutes and then position the legs in a
crossed position and foam roll the glutes/piriformis
BENCH PRESS
MOVEMENT: DESCRIPTION:
Theraband Band Pull-apart cinch the band for moderate tension. Drop
the shoulders, arch the spine slightly and
perform 20 band pull-aparts, and then an
additional 20 at an elevated angle

Band Dislocations cinch the band for light to moderate tension.

Keep the elbows locked and rotate the arms
in full circles from the front to the back.
Repeat 10x

Theraband Band Pull-apart RDdouble up the band by wrapping it around a

pole or post. Hold both ends in one hand
and use your other arm to brace against
something else. Perform 10x pull-aparts per
arm.
Lat Pulldown set a lat pulldown with light weight. Perform
10-20 repetitions with good form

Close Grip Bench Press with an unloaded bar, perform 10x CGBP
Ultra-wide Grip Bench Press with an unloaded bar, perform 10x ultra-
wide presses
Competition Press with an unloaded bar, perform 10x
competition presses
 TSA INTERMEDIATE 9-WEEK TRAINING CYC

WEEK 1 9 WEEKS OUT

DAY 1 INTRO WEEK

SETS REPS %1RM LOAD
SQ1 SQUAT Squat 4 5 73% 145
BN 1 BENCH Bench Press 3 7 69% 70
lat ACC Chest Supported Row 3 6 @7RPE
BN acc BENCH Close Grip Bench Press 3 6 @7RPE

DAY 2
DL 1 DEADLIFT Deadlift 3 4 77% 230
BN 2 BENCH Bench Press 4 5 73% 75
lats 2 ACC Bent Row 3 6 @7.5RPE

DAY 3
SQ 2 SQUAT Squat 3 7 69% 140
shoulders ACC Overhead Press 2 8 @7.5 RPE
lats 3 ACC Chest Supported Row 3 10 @7.5RPE
glutes ACC Barbell Glute Thrust 3 4 @7RPE

DAY 4
BN 3 BENCH Bench Press 3 4 76% 75
DL 2 DEADLIFT Pause Deadlift, 1" off floor 2 3 68% 205
lats 4 ACC Bent Row 4 5 @8RPE
BN acc BENCH Close Grip Bench Press 2 3 @8RPE

12-week VOL vs
12-week VOL vs
RAINING CYCLE

WEEK 2 8 WEEKS OUT

DAY 1
lsRPE notes: SETS REPS
SQUAT Squat 5 5
BENCH Bench Press 4 7
ACC Chest Supported Row 4 6
BENCH Close Grip Bench Press 4 6

DAY 2
DEADLIFT Deadlift 4 4
BENCH Bench Press 5 5
ACC Bent Row 4 6

DAY 3
SQUAT Squat 4 7
ACC Overhead Press 3 8
ACC Chest Supported Row 4 10
ACC Barbell Glute Thrust 3 6

DAY 4
BENCH Bench Press 4 4
DEADLIFT Pause Deadlift, 1" off flo 3 3
ACC Bent Row 5 5
BENCH Close Grip Bench Press 3 3

12-week VOL vs. Intensity

12-week VOL vs. Intensity
 WEEK 3

DAY 1
%1RM LOAD lsRPE notes:
75% 150 SQUAT
71% 70 BENCH
@8.5RPE ACC
@8RPE BENCH

DAY 2
80% 240 DEADLIFT
75% 75 BENCH
@9RPE ACC

DAY 3
71% 140 SQUAT
@8.5RPE ACC
@8.5RPE ACC
@8RPE ACC

DAY 4
78% 80 BENCH
70% 210 DEADLIFT
@9RPE ACC
@9RPE BENCH
7 WEEKS OUT

SETS REPS %1RM LOAD lsRPE

Squat 5 5 78% 155
Bench Press 4 7 74% 75
Chest Supported Row 4 6 @8.5RPE
Close Grip Bench Press 4 6 @8RPE

Deadlift 4 4 82% 245

Bench Press 5 5 78% 80
Bent Row 4 6 @9RPE

Squat 4 7 74% 150

Overhead Press 3 8 @8.5RPE
Chest Supported Row 4 10 @8.5RPE
Barbell Glute Thrust 3 6 @8RPE

Bench Press 4 4 81% 80

Pause Deadlift, 1" off flo 3 3 73% 220
Bent Row 5 5 @9RPE
Close Grip Bench Press 3 3 @9RPE
 WEEK 4 6 WEEKS OUT

DAY 1
notes: SETS REPS %1RM
SQUAT Squat 5 5 80%
BENCH Bench Press 4 7 76%
ACC Chest Supported Row 4 6 @8.5RPE
BENCH Close Grip Bench Press 4 6 @8RPE

DAY 2
DEADLIFT Deadlift 4 4 84%
BENCH Bench Press 5 5 80%
ACC Bent Row 4 6 @9RPE

DAY 3
SQUAT Squat 4 7 76%
ACC Overhead Press 3 8 @8.5RPE
ACC Chest Supported Row 4 10 @8.5RPE
ACC Barbell Glute Thrust 3 6 @8RPE

DAY 4
BENCH Bench Press 4 4 83%
DEADLIFT Pause Deadlift, 1" off flo 3 3 75%
ACC Bent Row 5 5 @9RPE
BENCH Close Grip Bench Press 3 3 @9RPE
 WEEK 5

LOAD lsRPE notes: Planning

160 SQ1
75 BN 1
lat
BN acc

250 DL 1
80 BN 2
lats 2

150 SQ 2
shoulders
lats 3
glutes

85 BN 3
225 DL 2
lats 4
BN acc
WEEK 5 5 WEEKS OUT

DAY 1
SETS REPS %1RM LOAD lsRPE
SQUAT Squat 5 5 82% 165
BENCH Bench Press 4 7 78% 80
ACC Chest Supported Row 3 6 @8.5RPE
BENCH Close Grip Bench Press 3 6 @8RPE

DAY 2
DEADLIFT Deadlift 4 4 85% 255
BENCH Bench Press 5 5 81% 80
ACC Bent Row 3 6 @9RPE

DAY 3
SQUAT Squat 4 7 78% 155
ACC Overhead Press 2 8 @8.5RPE
ACC Chest Supported Row 3 10 @8.5RPE
ACC

DAY 4
BENCH Bench Press 4 4 84% 85
DEADLIFT Pause Deadlift, 1" off flo 3 3 77% 230
ACC Bent Row 3 5 @9RPE
BENCH Close Grip Bench Press 3 3 @8RPE
 WEEK 6 4 WEEKS OUT

DAY 1
notes: SETS REPS %1RM LOAD
SQUAT Squat 5 3 86% 170
BENCH Bench Press 4 6 75% 75
ACC Chest Supported Row 5 5 @8.5RPE
BENCH Close Grip Bench Press 5 5 @8RPE

DAY 2
DEADLIFT Deadlift 4 2 87% 260
BENCH Bench Press 4 4 83% 85
ACC Bent Row 4 6 @9RPE

DAY 3
SQUAT Squat 3 5 81% 160
ACC Overhead Press 3 6 @8.5RPE
ACC Chest Supported Row 4 8 @8.5RPE
ACC Barbell Glute Thrust 4 5 @8RPE

DAY 4
BENCH Bench Press 5 3 87% 85
DEADLIFT Pause Deadlift, 1" off flo 3 2 78% 235
ACC Bent Row 5 5 @9RPE
BENCH Close Grip Bench Press 3 3 @9RPE
 WEEK 7 3 WEEKS OUT

DAY 1
lsRPE notes: SETS REPS
SQUAT Squat 4 2
BENCH Bench Press 4 6
ACC Chest Supported Row 5 5
BENCH Close Grip Bench Press 5 5

DAY 2
DEADLIFT Deadlift 4 1
BENCH Bench Press 4 4
ACC Bent Row 4 5

DAY 3
SQUAT Squat 3 4
ACC Overhead Press 3 6
ACC Chest Supported Row 4 8
ACC Barbell Glute Thrust 3 4

DAY 4
BENCH Bench Press 4 2
DEADLIFT Pause Deadlift, 1" off flo 3 2
ACC Bent Row 4 4
BENCH Close Grip Bench Press 4 2
 WEEK 8

DAY 1
%1RM LOAD lsRPE notes:
89% 180 SQUAT
77% 75 BENCH
@8.5RPE ACC
@8RPE BENCH

DAY 2
90% 270 DEADLIFT
85% 85 BENCH
@9RPE ACC

DAY 3
84% 170 SQUAT
@8.5RPE ACC
@8.5RPE ACC
@8RPE ACC

DAY 4
90% 90 BENCH
81% 245 DEADLIFT
@9RPE ACC
@9RPE BENCH
2 WEEKS OUT

SETS REPS %1RM LOAD lsRPE

Squat 1 1 93% 185
Bench Press 3 5 81% 80
Chest Supported Row 3 5 @8.5RPE
Close Grip Bench Press 3 5 @8RPE

Deadlift 3 1 93% 280

Bench Press 3 3 87% 85
Bent Row 3 5 @9RPE

Squat 3 3 86% 170

Overhead Press 3 6 @8.5RPE
Chest Supported Row 3 8 @8.5RPE

Bench Press 1 1 93% 95

Close Grip Bench Press 3 2 @9RPE

 WEEK 9

DAY 1
notes: Planning
SQ1 SQUAT
BN 1 BENCH
lat ACC
BN acc BENCH

DAY 2
DL 1 BENCH
BN 2 ACC
ACC

DAY 3
ACC
ACC
ACC
ACC

DAY 4
BN 3 DEADLIFT
lats ACC
BN acc BENCH
ACC
1 WEEK OUT

SETS REPS %1RM LOAD lsRPE

Squat 1-3RM 0
0
Chest Supported Row 3 5 @8.5RPE
0

Bench Press 1-3RM 0

Overhead Press 3-5RM

Squat 69%
Overhead Press 2 8 @7.5 RPE
Chest Supported Row 3 10 @7.5RPE
Barbell Glute Thrust 3 4 @7RPE

Deadlift 1-3RM 0
Bent Row 3 3 @9RPE
Close Grip Bench Press 3-5RM 0
notes:
 1 2 3
10 100.0% 95.9% 93.0%
9.5 98.0% 94.5% 91.6%
9 95.9% 93.0% 90.2%
8.5 94.5% 91.6% 88.9%
8 93.0% 90.2% 87.6%
7.5 91.6% 88.9% 86.4%
7 90.2% 87.6% 85.2%
6.5 88.9% 86.4% 84.0%

lbs
SQUAT: 200.0
BENCH: 100.0 -OR-
SUMO DEADLIFT: 300.0

these values below adjust the RPE chart for lifters who are lower or highe

adjustments less than three reps (low rep dominant)

formula: = percentage ^ A high rep dominant:

A: 1 (normal = 1)

adjustments greater than three reps (high rep dominant)

formula: = percentage ^ A high rep dominant:

A: 1 (normal = 1)
 4 5 6 7 8
90.2% 87.6% 85.2% 82.8% 80.5%
88.9% 86.4% 84.0% 81.7% 79.4%
87.6% 85.2% 82.8% 80.5% 78.3%
86.4% 84.0% 81.7% 79.4% 77.3%
85.2% 82.8% 80.5% 78.3% 76.2%
84.0% 81.7% 79.4% 77.3% 74.7%
82.8% 80.5% 78.3% 76.2% 73.2%
81.7% 79.4% 77.3% 74.7% 72.0%

MAXES:
WT x REPS
200 1
100 1
300 1

r lifters who are lower or higher rep dominant, and generally not to be used

high rep dominant: (A-value probably 0.6 - 0.95) higher rep dominant athletes can perform
low rep dominant: (A-value probably 1.05-1.3) lower rep dominant athletes cannot perfo

dominant)

high rep dominant: (A-value probably 0.6 - 0.95) higher rep dominant athletes can perform
low rep dominant: (A-value probably 1.05-1.3) lower rep dominant athletes cannot perfo

RPE 10
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 7.5
RPE 7
RPE 6.5
RPE 7
RPE 6.5
 9 10 11 12
78.3% 76.2% 73.2% 70.7%
77.3% 74.7% 72.0% 69.5%
76.2% 73.2% 70.7% 68.1%
74.7% 72.0% 69.5% 66.9%
73.2% 70.7% 68.1% 65.6%
72.0% 69.5% 66.9% 64.4%
70.7% 68.1% 65.6% 63.0%
69.5% 66.9% 64.4% 61.8%

hletes can perform reps at higher %1RM

etes cannot perform high reps with higher %1RMs

hletes can perform reps at higher %1RM

etes cannot perform high reps with higher %1RMs
 RPE - RATE OF PERCEIVED EXERTION

Q: What is RPE and why is it useful?

RPE (rate of perceived exertion) is a rating system that allows athletes to measure how hard something feels to you at the time. It is
a subjective measure of your strength at a given time. We rate this on a scale from one to ten. The higher the number, the harder the
set felt. It is also a way to quantify those feelings we have immediately post-set of gauging how difficult it was. I could maybe have
done 1 or 2 more reps. The RPE scale quantifies this.

RPE allows you to regulate your training intensity based on your condition right now. Not your last meet, yesterday, or even your last
set. It allows you to quantify where your preparedness is at any given time.

Q: I see a protocol that looks like this: 3x8 @8 RPE. What do I

do?
This is known as a repeat set, and we often use this method for
assistance movements, or cases where 1RMs are not established or
difficult to establish. As the name implies, you try to repeat the same
load and reps on subsequent sets. As fatigue rises, your RPE will also
rise. By monitoring this rise in RPE, you can determine your level of
fatigue and when its time to add more weight to the bar.

The first thing you will do is work up to the prescribed rep & RPE as
directed. You will want to warm up and ramp up the weights to what
will be your working weight for your top set at RPE 8. From there, you
will repeat this for the number of remaining sets (in this example, it
would be 2 more sets, for 3 total sets).

To progress week to week, monitor the rise in RPE over the course of
the sets. If you are finding a 0-0.5 RPE jump from first to last set, its
safe to add some weight next time. If you are finding an increase of
1+ RPE, leave the load as is for next week.

Sample Exercise using repeat method Q: I need to work up to a top set of 1x4 @8.5RPE. How can I figure
1x5x135 warmups out what load to use?
1x4x225 warmups
1x4x275 warmups First, we need to determine your estimated 1RM (e1RM). Look up the
1x8x295 @7 RPE <-- 1st gauging set rep/RPE numbers for the last time you did todays exercise. Find the
#1 1x8x305 @8 RPE <-- 1st work set associated percentage and divide the weight used by the percentage. This
#2 1x8x305 @8 RPE <-- repeat set will give you your e1RM. We can estimate our top set for the day using the
RPE chart to help determine how much weight will be used. x4@8.5 yields
#3 1x8x305 @8.5 RPE <-- repeat set
~85%. Multiply your e1RM by the percentage to determine your top set
load.

After warming up, we suggest ~2 gauging sets at the top set prescribed
rep range, but for each gauging set you climb 1 RPE closer to the assigned
top set RPE. In order to feel confident picking that load based on how you
are feeling do your first gauging set at 4 reps @ 7 RPE, and another one
at 4 reps @ 8 RPE (Notice we are increasing an RPE with each gauging
set). At this point you should be able to fairly accurately estimate a load
that would yield 4 reps @ 8.5 RPE for your top set.

A general rule is to subtract 5% for each RPE below the top set. So your
target for the first set will be about 10% below your top set (5% per RPE *
2 RPEs below the top set = 10%). The point of the ramp up sets isnt
necessarily to nail them right on the money, but rather to do the reps and
get close on the RPE and for the top set, you want to be within a half RPE
of the prescribed numbers.