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Deadlift Demon is a hyper specific deadlift only program designed to peak your pull to maximal strength across 8 weeks of training

The program is split into 2x 4 week training blocks, followed by a testing session in week 9. 

As this is a single lift program that will focus on the deadlift prescription only as well as accessories, you are free to insert this program into your existing training split for Squat and Bench. We do however recommend pulling back slightly on your current Squat Prescription if this is your first time running a high intensity deadlift program or you are not conditioned to pushing both at the same time.

Please ensure you also have adequate rest between both deadlift sessions to maximise performance and recovery. An example split of how you might approach this could be:

Day 1 - Deadlift Day 1

Day 2 - Upper

Day 3 - Rest

Day 4 - Deadlift Day 2

Day 5 - Upper

Day 6 - Rest

Day 7- Rest

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Deadlift Demon 1

The first block is a volume accumulation block where you will build to heavy triples by week 4  The program is percentage based where you will select loads based off your current training max, also using RPE to select the appropriate range.  If after the first set, you think you will be unable to hold the selected load at the desired rpe, use percentage drop from 0-8% to take load off the bar as needed to maintain bar speed and effort level for that week.

Block 1

Block 2 of the Deadlift Demon program is the final peaking block where you will be pushing higher intensities to reach peak strength by the final week 9 of the program.   You will begin the prescription by performing straight set doubles which will transition to singles with backdown doubles by week 3, looking to increase weight on the bar every week towards your training max.   Follow the same load guidelines from block 1, using the percentage ranges to stick to the corresponding rpe for that week.   Week 4 you will only have 4 singles on the primary day of the program as well as one less set of the seconday, The goal with this is to push maximal intensity and peel volume off to assist in reaching your peak by the following week.   For the final test, keep the same training day that you have been following for the whole program, Ie if you have been training day 1 on a monday, perform the final max out on Monday of week 9.

Block 2

Bench Blitz is a hyper specific Bench only program where you will work up to a heavy single across 8 weeks of training.

The program is broken up into 4 bench sessions including 2x Primary days and 2x Secondary/Tertiary Days. These sessions undulate in intensity and volume throughout the week following a heavy/light/heavy/light split laid out like the following:

Day 1: High Stress - Single and Volume (6-7’s)

Day 2: Medium Stress 2ct Pause 4s

Day 3: High Stress - Single and Volume (2-3s)

Day 4: Low Stress - 5’s

To maximise recovery between sessions ensuring optimal performance for the Primary sessions, we recommend the following split

Monday - Day 1
Wednesday - Day 2
Friday - Day 3
Saturday - Day 4

DEADLIFT DEMON 1.png

Bench Blitz 1

The first block will be entail building a baseline of volume and beginning to introduce some singles practise and top end exposure.   Some things to consider:  - Day 1 contains a 2ct Pause single first as as way to both practise technique and limit load in this first building block. Keep these initial singles snappy and put energy into building the sets of 7 across the first 4 weeks - Expect for day 2 and day 4 to feel quite sluggish in between the higher stress sessions and stick within RPE to ensure recover for the stop single and primary work. In particular, take note of what load you hit on the Day 2 2ct pause bench that makes the Day 3 primary single feel strong. If you push too hard on Day 2 one week, and feel that the next day 3 single feels a bit slow - pull load back slightly the next week and assess  **Accessories:**  Accessories are also laid out in the program to optimise recovery between the Primary Bench sessions, with upper body pressing being placed on Day 1 and Day 3 (Primary) and upper body pulling on Day 2 and Day 4 (Secondary). Throughout this block be sure to push the upper body pressing movements to inject as much pressing strength as possible before the final peaking block.

The final block will involve peaking top end strength up until your Day 3 heavy single in week 8. We achieve this by pushing lower rep work on your primary days and building intensity higher on your single throughout the 4 weeks. As the day 3 single is the session we want to peak, consider these points:  - Day 1 now contains a competition pause single. Although this day is no longer load capped with the long pause, aim to keep this single within RPE prescription (holding @ 7). You still want to be able to push the sets of 6 volume all throughout the block. - Use the data collected from Block 1 to find your sweet spot of load for Day 2 of the program. In week 4 you will have a mini taper on this day with a set drop on the back offs  **Accessories:**  In this final peaking block we want to prioritise top end strength and recovery for the Primary sessions, in particular Day 3 single. As overall intensity is higher throughout this block, pressing accessories are dropped to 2 sets total. Still aim to push these as much as possible with the extra recovery coming from the set drop, however use fatigue and muscle soreness as a guide for how hard you go in the final 2 weeks.

Squat Specialisation 1 is a hyper specific Squat only program designed to peak your Squat to maximal strength across 10 weeks of training

The program is split into 2x 5 week training blocks, with a max out in the final Primary session of week 10

As this is a single lift program that will focus on the Squat prescription only as well as accessories, you are free to insert this program into your existing training split. We do however recommend pulling back slightly on your current Deadlift prescription to give the squat more focus and to maximise recovery if you are not conditioned to pushing both lifts hard at the time

The program contains options for either 2-3x frequency, with 3x being favoured to lifters who are more leveraged to squat or have run 3x week frequency in the past. Please ensure you also have adequate rest between bothsessions to maximise performance and recovery. An example split of how you might approach this could be:

3x Week

Day 1 - Squat Day 1

Day 2 - Upper

Day 3 - Squat Day 2

Day 4 - Rest

Day 5 - Squat Day 3

Day 6 - Upper

Day 7- Rest

2x Week

Day 1 - Squat Day 1

Day 2 - Upper

Day 3 - Rest

Day 4 - Squat Day 2

Day 5 - Upper

Day 6 - Rest

Day 7- Rest

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Squat Specialisation 1

The first block is a volume accumulation block where you will be building a base with higher repetition Secondary Squats (High Bar) and a top double and backdown sets of 4 on the primary session.   The Primary top double will be peaked across the 5 weeks of training up to RPE 9 in the final week. An important note for this progression is the back end deload in week 4 of the program, where the secondary High Bar Squats at the end of the week will have a slight reduction in volume with a % drop to help carry you into the final week 5 RPE 9. Week 5 will also have a slight drop in intensity with a lighter back off set following the RPE 9 double  Some things to consider:  If you are not well leveraged to Squat, you might feel better taking the secondary high bar day more conservative, to keep the lower back and legs fresh into the following Primary session. Use fatigue and performance under the bar on day 1 as a guide, and hold load as needed on the High Bars as you progress throughout the block   If you are performing the Day 2 Squats with the 3x frequency, it is important to keep these conservative to avoid any bleeding of fatigue across Days 1 and 3 in the coming weeks. Use the prescribed % range alongside the corresponding RPE Cap to assist in selecting a load for this session. Drop Load as needed off this % range to keep within the @ 5 cap  Push lower body accessories hard in this phase to assist in building some muscle and work capacity in the legs before the heavier training in the next phase

In block 2 of the Squat Specialisation program you will be following a linear progression, where the primary session will progress to a top single and backdown sets of 3, and the Secondary session will progress to sets of 6.   The goal of this final week of training is to peak maximal training intensity and hit a PR in the final week 5 of the program with the single @ 9. To assist with this, you will follow the same back end deload structure in week 4 of the program, dropping volume on the preceding secondary session to promote recovery and in an increase in performance for the final heavy squat.   Some other things to consider  High Bar Secondary Squats will now progress to a Competition Squat to increase specificity. Again if you are not well leveraged to squat, and perform better by keeping the lower back and legs fresh through more conservative high bars, feel free to keep this variation in, or keep load controlled if you transition to 2x Comp Squat.   Accessory rep ranges will drop in this final phase to help push overall training intensity. Use fatigue and muscle soreness as a guide in the later weeks of this phase and hold load as needed to make sure you are showing up strong on the primary Squat sessions

The PowerBuild program is a chance to step away from the competition lifts (whether you are far away from competition or simply need a little break) instead focusing on accessory movements to build a big foundation of muscle for when you return to more competition specific programming. 

Throughout the program there will still be barbell work, however a greater focus on moving through larger, more varied ranges of motion with machines and dumbbells, and keeping intensity up with high rpe, high rep range sets. The male program has a primary focus on quads, chest and back. 

The program contains 4 days of training with a straight lower/upper split and we would recommend breaking training days up via the following:

Monday - Day 1 (Lower)

Tuesday - Day 2 (Upper)

Wednesday - Rest

Thursday - Day 3 (Lower)

Friday - Day 4 (Upper)

Saturday - Rest

Sunday - Rest

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Powerbuild 1 Male

Day 1 and 2 still contain the competition lifts of Sumo/Conventional Deadlifts and Comp Pause Bench Press for rep ranges between 5-6. Day 3 and 4 contain variations of High Bar and Close grip Bench for rep ranges between 8-10.  In this block, you have the freedom to chose a deadlift variation other than your regular competition stance. I.e if you are a conventional puller and will benefit from running sumo to strengthen more adductor/glute, use this block to do so.   Accessory prescription will vary between AMRAP, minimum rep count with an RPE cap, and standard rep range. Each week, look to push either more weight or more reps however we recommend starting on the higher rep range and working towards the lower by the end of the block.   For example   Dips 6-8 Week 1 20kg x8 Week 2 25kg x8  Week 3 30x6 Week 4 30x6-8 or 35x6  For accessories with a minimum rep count such as 15+ choose a load that allows for 15-20 reps to maintain some intensity

In this block you will be continuing to push volume however working at slightly higher intensity with rep drops across the board. If you are feeling fatigued from the previous block, use this chance to start on the higher end of the rep ranges for all accessory with a drop in load, and then pick back up from week 2  If you are coming up to more competition specific training soon, return to your normal competition stance deadlift this block, as well as replace High bar with competition squats. If you aren’t, feel free to run with the alternate deadlift stance as well as maintaining high bar as the primary squat variation  Keep note of some tempo changes for a few movements this block, such as 1sec ISO hold or slow tempo - This is to ensure that time under tension still stays high for hypertrophic benefits even with the drop in reps.

Big Bench Female is a hyper specific Bench only program for female athletes where you will work up to a heavy single across 8 weeks of training.

The program contains options to complete either a 4x or 5x week frequency. If you are used to a higher volume 5x layout already, complete the 5x frequency as prescribed from block 1. If not, begin the first block on the 4x frequency before making a decision on the extra day in block 2. 

The Bench prescription is broken up into 4-5 bench sessions including 2x Primary days and 2x Secondary/Tertiary Days and a primer. These sessions undulate in intensity and volume with targerted accessories for the female athlete via the following layout: 

Day 1: Primary - Single and Volume (6s) | Shoulders and Arms

Day 2: Secondary - Tempo and Larsen 

Day 3: Tertiary - 2ct Pause Bench | Chest, Back, Arms

Day 4: Primer
Day 5: Primary - Single, Doubles and Mid Grip | Chest, Back, Arms

To maximise recovery between sessions ensuring optimal performance for the Primary sessions, we recommend the following split

Monday - Day 1
Tuesday - Day 2
Wednesday - Day 3
Friday - Rest / Day 4
Saturday - Day 5
Sunday - Rest

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Big Bench Female

The goal for Block 1 is to figure out if you are a 4x or 5x per week Bench Presser and to also find out where you respond and what day feels the strongest!  We recommend beginning the program on the 4x per week split, and if the Day 5 Primary begins to feel heavy and detrained, then look to add the primer.   Some things to consider:  - We expect the Day 1 or Day 4 Bench sessions to feel strong out the gate, either one more than the other or equally as strong. For these sessions, progressing the 6s and 2s after each of the singles is the priority throughout this block. Day 4 is the highest intensity day with 3 singles and the doubles, and it is okay for the mid grips to stay a bit more stagnant following that workload at the end of the week - Day 2 contains some Tempo Bench for positional work and Day 3 involves Long pause. Day 3 will not go over an RPE 7 and we expect this day to feel the most sluggish following the previous 2 days of bench  **Accessories:**  Accessories are also laid out in the program to optimise recovery and performance for the Primary Bench sessions, with upper body pressing primarily being placed on Day 3 and Day 5 following the heaviest bench work, and lots of Shoulders and Arms! Throughout this block be sure to push the upper body pressing movements to inject as much pressing strength as possible before the final peaking block. If you are a lighter weight lifter, push the upper body accessories to RPE 9, if you are a heavier weight lifter take a slightly more conservative approach to RPE 7-8

In block 2 you will follow the same load progression through the 4 weeks of training, peaking your singles to RPE 9 on Day 5 of the final week of the program  At the start of the program you will decide if you need to add the fifth day of benching in. Again, if the Day 5 felt heavy and detrained towards the end of last block then consider adding the extra day into this final peaking phase  The same principles apply to this block of training than last, and by now you should have a better understanding of where you respond to assist in guiding load selection across all the training days to be strong where it matters the most.   Some things to consider: - If your secondary day (Day 2) feels weaker than your Tertiary (Day 3), than consider pulling back the Tempo Bench on Day 2 to allow you to push the stronger 2ct Pauses on Day 3. This will help carry more performance into the end of the week Primary  - In addition to this, there is also an extra set on the 2ct session to add a bit more volume - keep this in if you feel like you need it and are recovering well! - If you decide to add the primer session in, this wont go over and RPE 3-4 for the single and volume respectively. This can stay stagnant throughout the whole block with the goal to just add a bit more practise and stimulus into the training week to help you feel trained for the last day   Keep pushing accessories hard this block just as you did in the previous phase. There will be a volume increase here to sets of 4 to help build muscle for strength and stability under the bar  Train hard and happy benching!

Throughout the OFF SZN program you will be building a base to help support heavier training that will follow in your next competition period. This will be achieved through a focus on building work capacity through straight set volume on the competition lifts and building heavy rep ranges outside of singles, and high repetition accessory work. 

1. Block 1 - Intro volume build
2. Block 2 - Volume Accumulation - Triples
3. Block 3 - Peak intensity and Volume - Doubles

The frequency of squat, bench and deadlift is laid out in the program as follows:

Day 1 - Squat and Bench
Day 2 - Deadlift and Bench
Day 3 - Bench
Day 4 - Squat Bench Deadlift

To maximise recovery and time between exposure of the competition lifts we recommend the following training days:

Monday - Tuesday - Thursday - Friday or Saturday

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OFFSZN 1

The goal of this first phase is to ease into training and start to increase a base of volume that will be built upon in blocks 2 and 3.   For squats and Deadlifts you will start with sets of 3 and increase the rep count each week to sets of 5 by the final week 4  You will notice a percentage drop for each of the primary squat and deadlift days.   If after the first set, you think you will be unable to hold the selected load at the desired rpe, use percentage drop from 0-8% to take load off the bar as needed to maintain bar speed and effort level for that week. In these early weeks of the program however we expect to be able to hold the top load across the sets  For secondary days, if you’re a sumo dead lifter perform the competition deadlift and if you’re a conventional dead lifter perform the Romanian Deadlifts as prescribed  **Accessories:**  The accessories throughout your OFF SZN are programmed with higher rep ranges to help build muscle, increase joint strength and health and compliment the SBD lifts. You will notice AMRAP sets for a lot of the accessories in each day, use the rep count prescribed as the minimum number and strive to each as many reps as possible to the RPE listed. Go Ham and each week strive for either more reps or more load

The goal of this training phase is to continue to build volume and tonnage in the system with exposure to higher training intensities.  For Squats and Deadlifts, you will be progressing triples throughout the whole block with an increase in rpe/intensity each week. Follow the same load prescription as block 1 by dropping load as needed to stay within the corresponding rpe for each week.   Bench layout remains the same with Day 1 and 3 being more volume and variation focused and Day 2 and 4 being heavier competition and variation benching.  The focus for accessories this block is to still take each set to as many reps or as much load as possible, we want to be pushing these exercises as much as possible through this phase to continue building as much hypertrophy as possible for later heavier training.

The goal for this final training block is to start to exposure you to higher intensities again by pushing heavy doubles on Squat and Deadlift and Singles on Bench. By now you should be well conditioned to hit heavy rep work after the build up through Blocks 1 and 2 and now is the time to hit some rep prs and continue to build a big base of heavy volume.  As training intensity is pushed you may find it difficult to hold load across all the prescribed sets, most notably in weeks 3 and 4. Use the % range as needed to take load off the bar and stick within the bracketed Rpe.   **Accessories:**  In this final training block the AMRAPS have been removed and you will instead be focussing on a load increase with slightly lower rep count across the majority of movements. As training intensity increases on the competition lifts, aim to still increase the accessories as well, auto regulating as needed across the final few days to save energy for the last heavy sets of Squat, Bench and Deadlift  Finish this training block hard, hit some heavy doubles and earn the singles and PR’s next time they come around!

Block 3

In the Beginners Launchpad Program, you will be introduced to powerlifting style programming and the competition lifts, progressing through 13 weeks of training to where you will test your 3 Rep max of the Squat and Deadlift and 1 rep max of the Bench Press at the end of the program. 

You will progress until the final test by a gradual build up of training intensity and volume through 4 structured blocks, indicated below:

1. Block 1 - Building baseline of volume
2. Block 2 - Increasing volume
3. Block 3 - Exposure to higher intensity 
4. Taper - Recover and Test

The frequency of squat, bench and deadlift is laid out in the program as follows:

Day 1 - Deadlift
Day 2 - Bench
Day 3 - Squat and Bench

To maximise recovery and time between the heaviest lifts of the week, we recommend breaking up the program as follows

Day 1 - Rest - Day 2 - Rest - Day 3 - Rest - Rest
or
Day 1 - Day 2 - Rest - Rest/Day3 - Rest/Day 3 - Rest - Rest

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Beginners Launchpad (3x Week)

The goal of this first training phase is to ease into powerlifting training by building a baseline of volume on the Squat Bench Press and Deadlift. For Squats and Deadlifts, you will be performing 2-3 sets of 5 with intensity gradually increasing each week.   On Day 3 Bench Press, you will notice either 2ct Pause or 4ct Tempo underneath the prescription and these are incorporated as a variation to assist with learning technique more efficiently. If you struggle with maintaining leg drive on control on the eccentric, perform the 4ct Tempo. Alternatively, if you lose stability on the chest or struggle to develop explosive power from the bottom position, complete the 2ct Pause  **Choosing Loads**  To assist with choosing loads for the start of the program, please refer to the RPE percentage table on the seperate tab of your program. Across the table take the rep count and the corresponding RPE to find the % off your training max required  If you are unfamiliar with your training max, you can use an estimator like the one below:  https://strengthlevel.com/one-rep-max-calculator   For example: If you have an estimated training max of 120kg and in the first week are completing a set of 5 on deadlifts at RPE 5 - take 73% off 120 to find your estimated starting load  You would begin the program at 1 x 5 @ 87.5kg  As this is a guide, in future weeks you can use the RPE scale to move up and down in load as you progress through the program. I.e in this scenario if you think you will have more than 5 Reps in the tank at 87.5kg (RPE 5) you can increase load as needed.  **Accessories**  Accessory movements are placed in the program to help build muscle and support the competition lifts, don’t be afraid to push these as much as possible to high RPE ratings to build a strong foundation of muscular strength endurance that will support the heavier training to follow in this program and in the future.   Most notably, as Barbell Squats are only 1x per week, treat the Belt Squats or Hack Squats on Day 1 as a Primary leg movement, and look to progress load each week as much as possible.

The goal of this phase is to build on the base created in block 1 and continue to build volume across the Squat, Bench and Deadlift and start to transition towards working at heavier loads.   We achieve this by dropping down to sets of 4 reps across the program, and building to a higher set count by week 4 for a total of 5 working sets. Intensity will also build to an RPE 7.5/8 on the top sets by the last week of this block.   The Bench Press prescription on Day 2 will now contain a top single to begin practising performing 1 rep and provide more exposure to higher intensities. Warm up to perform the top single before performing the volume work. Remember to use the RPE scale as a guide here and keep plenty of reps in the tank in the early weeks of the block.   Continue to use the RPE % table as a guide for making load decisions for the top sets each week however, now that you are adapting to the program and becoming more proficient on the Big 3 don’t be afraid to push more load as you progress through this volume block

The goal for this final training block is to push higher intensity training and get the body primed to lift more maximal loads that you will experience in the final 1/3RM test. We achieve this by holding the same amount of volume accrued in blocks 1 and 2 however for Squats and Deadlifts now incorporating a top set of 3 before the volume work.  Use can use the loads you selected in the final week of Block 2 to calculate a more accurate training max, and then continue to use RPE and the % table as a guide for the progression of the heavy sets each week.   You can use the data collected from the previous 2 blocks to also assist with selecting loads for the backdown volume, however you can still expect to push more load on these sets all the way until the final training week.   In this final block you may find it useful to hold load that you reached in block 2 for most accessories to assist with recovery and peaking the comp lifts, especially on large primary muscle groups such as presses and lower body movement.

The goal of the taper week is to recover from the previous 12 weeks of training, getting rid of the fatigue you have built throughout blocks 1-3 so that you can express as much strength as possible at the end of the week.  Some things to consider:  **Load Selection:**  Continue to use the RPE % table as a guide for selecting loads in this taper week, however as you have just completed 3 blocks of training you can also use the data collected from previous session to help select loads that you are capable of within the RPE constraints. Remember the goal of this week is to recover, so use how you feel as a guide more than anything and drop load as needed  **Keep training days consistent**  If you have been completing the program on Monday-Wednesday-Friday, with Day 3 at the end of the week, keep these training days consistent performing the taper sessions on Monday and Wednesday and the final test on Friday.  Sleep, Eat, Recover and most of all.. Good luck!

Taper

In the Beginners Launchpad Program, you will be introduced to powerlifting style programming and the competition lifts, progressing through 13 weeks of training to where you will test your 3 Rep max of the Squat and Deadlift and 1 rep max of the Bench Press at the end of the program. 

You will progress until the final test by a gradual build up of training intensity and volume through 4 structured blocks, indicated below:

1. Block 1 - Building baseline of volume
2. Block 2 - Increasing volume
3. Block 3 - Exposure to higher intensity 
4. Taper - Recover and Test

The frequency of squat, bench and deadlift is laid out in the program as follows:

Day 1 - Deadlift Bench
Day 2 - Secondary Squat
Day 3 - Bench

Day 4 - Squat Bench

To maximise recovery and time between the heaviest lifts of the week, we recommend breaking up the program as follows

Day 1 - Day 2 - Rest - Day 3 - Rest - Day 4 - Rest

Or

Day 1 - Rest - Day 2 - Rest - Day 3 - Day 4 - Rest

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Beginners Launchpad 4 Sessions / Week

The goal of this first training phase is to ease into powerlifting training by building a baseline of volume on the Squat Bench Press and Deadlift. For Primary Squats and Deadlifts, you will be performing 2-3 sets of 5 with intensity gradually increasing each week.   Bench press prescription involves sets of 6 on Day 1, Sets of 3 on Day 3 and then either 2ct Pause or 4ct Tempo For Day 4 - these are incorporated as a variation to assist with learning technique more efficiently. If you struggle with maintaining leg drive on control on the eccentric, perform the 4ct Tempo. Alternatively, if you lose stability on the chest or struggle to develop explosive power from the bottom position, complete the 2ct Pause  **Choosing Loads**  To assist with choosing loads for the start of the program, please refer to the RPE percentage table on the seperate tab of your program. Across the table take the rep count and the corresponding RPE to find the % off your training max required  If you are unfamiliar with your training max, you can use an estimator like the one below:  https://strengthlevel.com/one-rep-max-calculator   For example: If you have an estimated training max of 120kg and in the first week are completing a set of 5 on deadlifts at RPE 5 - take 73% off 120 to find your estimated starting load  You would begin the program at 1 x 5 @ 87.5kg  As this is a guide, in future weeks you can use the RPE scale to move up and down in load as you progress through the program. I.e in this scenario if you think you will have more than 5 Reps in the tank at 87.5kg (RPE 5) you can increase load as needed.  **Accessories**  Accessory movements are placed in the program to help build muscle and support the competition lifts, don’t be afraid to push these as much as possible to high RPE ratings to build a strong foundation of muscular strength endurance that will support the heavier training to follow in this program and in the future.

The goal of this phase is to build on the base created in block 1 and continue to build volume across the Squat, Bench and Deadlift and start to transition towards working at heavier loads.   We achieve this by dropping down to sets of 4 reps across the program, and building to a higher set count by week 4 for a total of 5 working sets for Squats and Deadlifts. Intensity will also build to an RPE 7.5/8 on the top sets by the last week of this block.   The Bench Press prescription on Day 3 will now contain a top single to begin practising performing 1 rep and provide more exposure to higher intensities, as well as the volume sets dropping in reps. Warm up to perform the top single before performing the volume work. Remember to use the RPE scale as a guide here and keep plenty of reps in the tank in the early weeks of the block.   Continue to use the RPE % table as a guide for making load decisions for the top sets each week however, now that you are adapting to the program and becoming more proficient on the Big 3 don’t be afraid to push more load as you progress through this volume block

Block 3 (copy 1)

The 16 week Intermediate Launchpad program is a introduction into more specific and higher intensity powerlifting training. You can use this program to peak and test into a competition or gym testing day, by building up training dose across 3x5 week blocks followed by a taper week.

The frequency of squat, bench and deadlift is laid out in the program as follows:

Day 1 - Squat and Bench
Day 2 - Deadlift and Lower Body Accessories
Day 3 - Bench and Upper Body 
Day 4 - Squat Bench Accessories

To maximise recovery and time between exposure of the competition lifts we recommend the following training days:

Monday - Tuesday - Thursday - Saturday

**LOAD SELECTION**

To assist with choosing loads for the start of the program, please refer to the RPE percentage table on the seperate tab of your program. Across the table take the rep count and the corresponding RPE to find the % off your training max required

If you are unfamiliar with your training max, you can use an estimator like the one below:

https://strengthlevel.com/one-rep-max-calculator 

For example: If you have an estimated training max of 120kg and in the first week are completing a set of 4 on deadlifts at RPE 6 - take 78% off 120 to find your estimated starting load

You would begin the program at 1 x 4 @ 92.5KG

As this is a guide, in future weeks you can use the RPE scale to move up and down in load as you progress through the program. I.e in this scenario if you think you will have more than 5 Reps in the tank at 92.5KG (RPE 6) you can increase load as needed.

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Intermediate Launchpad 1

Throughout each training block, for squats and deadlifts you will be following a pyramid structure across the 5 training weeks - ramping up to singles in the final week 5. The rep structure for top sets will be as follows  Week 1 - Top set of 4 Week 2 - Top set of 4  Week 3 - Top set of 3 Week 4 - Top set of 2 Week 5 - Top set of 1  **Squats**  Squats are programmed at the start and end of the week with a higher repetition/variation day at the start of the week, with the Primary heavier session at the end of the week.   Perform High Bar squats as the variation if you require more quad strength with your Squat. Perform Paused competition Squats if you are relatively new to low bar squatting and need more practise or you have trouble keeping stability in the hole  You can expect to increase load on both days quite linearly throughout this phase as overall working intensity isn’t high.   **Bench:**  As a general note for bench press we don’t need to pushing every single day as the structure throughout each week is undulating in intensity and volume.   Day 1 and Day 4 are structured to be the higher stress days where you can expect to feel strong and be able to progress load each week on the singles and volume. With the exception of the Day 1 single being load restrained by a 2ct long pause for more specific technique practise.   Day 3 is positioned for more lower level volume accumulation with a variation, where load might stay more stagnant. Perform 4ct Tempo if you have trouble controlling the barbell during the concentric, struggle to hold leg drive or in general need to fine tune your positioning and technique. Perform the 3ct Pause if you struggle to stay stable on the chest and/or feel weak on the press  **Accessories:**  The accessories throughout this block are programmed with higher rep ranges to help build muscle, increase joint strength and health and compliment the SBD lifts. Don’t be afraid to push these throughout the whole block, taking note of fatigue levels and muscle soreness into the comp lifts

Throughout Block 2 you will follow the same rep structure for Squats and Deadlifts, ramping up to the singles in the final week. In this phase however you will be building to higher intensity in both the Top sets and back off volume sets. This is achieved by hitting higher RPE for the top sets and heavier rep work with sets of 5 from week 2.   Continue to use the RPE % table as a guide for making load decisions for the top sets each week however, now that you are adapting to the program and have completed 1 block of training, you can use that data to help choose loads for the heavier sets in the later weeks  Continue to use the same variations for Squats as block 1, progressing load throughout each week. However towards the end of the block, as fatigue accumulates day 1 may begin to slow down so adjust load as needed to keep within the prescribed RPE  Feel free to change the variation for Bench on Day 3 if you need more targeted technique assistance in another portion of the Bench. In particular, take note of the loads you are hitting on this day that makes the Primary Day 1 and 4 feel strong. Stick within RPE and if you start to notice the Day 4 Bench performance slowing down, maintain or adjust load as needed  Keep slamming those accessories!!

The goals for this final training block is to continue to push training intensity even higher and get the body primed to lift heavy load. You will follow the same rep pyramid structure for Squats and Deadlifts, and all three lifts will all build to RPE 8.5-9 singles in the final week of training.   Overall working intensity will continue to progress with backdown volume on SBD dropping in reps.   Use can use the loads you selected in the final week of Block 2 to calculate a more accurate training max, and then continue to use RPE and the % table as a guide for the progression of the heavy sets each week. You can still expect to progress the backdown volume sets of Squat and Deadlift with the sets of 4, the goal here is to continue to build as much fatigue in the body by pushing training before recovering in week 16  Continue to use the same variations for Squat and Bench as the previous blocks, making sure to stick within RPE to make sure you are primed and recovered enough for the heavier lifts of the week  In this final block you may find it useful to hold load that you reached in block 2 for most accessories to assist with recovery and peaking the comp lifts, especially on large primary muscle groups such as presses and lower body movement.

The goal of the taper week is to recover from the previous 15 weeks of training where you have steadily increased both training intensity and volume. In this final week of training we want to wash out as much of this fatigue as possible whilst keeping enough stimulus in and practise with the comp movements, so you can express all your strength built on the final testing day.   Some things to consider:  **Load Selection:**  Take your training maxes completed in Week 15 of the program and use the RPE Percentage table to help select a load for the singles and volume work for this final week. Its important to strictly keep within RPE prescriptions throughout this week, so be sure to take load of the bar as needed to make sure lifts move with speed in the Rpe 5-6 range.   **Keep training days consistent**  If you have been completing the program on Monday - Tuesday - Thursday - Saturday, complete the 3 taper sessions Monday Tuesday and Thursday, completing the test on the final day 4.

The 16 week Powerlifting Program can be used to peak into a competition or a testing day in the gym, which is done via a gradual build up of training exposure to get you expressing strength at the right time.  We achieve this by breaking up the training program into structured phases to build specific qualities of strength. These are:

1. Block 1 - Building baseline of volume
2. Block 2 - Increasing volume and moderate intensity
3. Block 3 - Peaking Intensity 
4. Taper - Recover and supercompensate

The frequency of squat, bench and deadlift is laid out in the program as follows:

Day 1 - Squat and Bench
Day 2 - Deadlift and Bench
Day 3 - Bench
Day 4 - Squat Bench Deadlift

To maximise recovery and time between exposure of the competition lifts we recommend the following training days:

Monday - Tuesday - Thursday - Friday or Saturday

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Intermediate Powerlifting Prep

The goal of this first training phase is to ease into comp specific training by building a baseline of volume and pushing higher rep accessories to support the heavier training that will follow. Some primary things to consider for block 1 are:  **Squats**  Squats are programmed at the start and end of the week with a higher repetition day at the start of the week and mid range volume and intensity at the end. You can expect to increase load on both days quite linearly throughout this phase as overall working intensity isn’t high, however   towards the end of the block, as fatigue accumulates day 1 may begin to slow down so adjust load as needed.  **Bench:**  As a general note for bench press we don’t need to pushing every single day as the structure throughout each week is undulating in intensity and volume.   Day 1 and Day 3 are structured to be the higher stress days where you can expect to feel strong and be able to progress load each week on the singles. With the exception of the Day 1 single being load restrained by a 2ct long pause for more specific technique practise.   Day 2 and Day 4 are lower level volume accumulation, where load might stay more stagnant. It’s important on these days to stick to RPE and take note of what loads you hit and when you feel strong on the next primary day.   **Deadlifts:**  For secondary days, if you’re a sumo deadlifter perform the paused competition deadlift and if you’re a conventional deadlifter perform the cluster singles as indicated on day 4 of the program.   **Accessories:**  The accessories throughout this block are programmed with higher rep ranges to help build muscle, increase joint strength and health and compliment the SBD lifts. Don’t be afraid to push these throughout the whole block, taking note of fatigue levels and muscle soreness into the comp lifts

The goal of this training phase is to build from the baseline produced in block 1, by continuing to increase volume through higher set counts and exposure to higher intensities.   For Squats and Deadlifts, the top double is now a top single however the priority still needs to be placed on building rep work, and the single is purely a tool for early exposure to top end and a platform of practise for the final peaking block. Top sets will build to RPE 7.5/8 by the end of the block to ensure you can carry momentum straight into Week 1 of the next phase of training.   Bench layout remains the same with Day 1 and 3 being exposure to singles and higher stress volume, and day 2 and 4 being lower stress. Still attempt to progress loads on these days however endeavour to keep within RPE especially on Day 2 prior to the Day 3 Primary day  Accessories can still be pushed throughout this block and contain rep drops across the board to help push load

The goal for this final training block is to peak maximum intensity and get the body primed to lift maximal load. We achieve this by holding the same amount of volume accrued in blocks 1 and 2 however pushing overall working intensity up by reducing reps on backdown work. Squat Bench and Deadlift singles will all peak to RPE 8.5/9 in the final training week to prepare you for your final test.   Some things to consider:  **Squat and Deadlift**  Although the emphasis is now on expressing maximum strength through the top single progression, it is still important to hold as much stimulus as possible on Secondary/Volume days to avoid detraining too early. Hold load or continue to make small load progressions based off block 2  **Accessories:**  In this final block you may find it useful to hold load that you reached in block 2 for most accessories to assist with recovery and peaking the comp lifts, especially on large primary muscle groups such as presses and lower body movement.

The goal of the taper week is to recover from the previous 16 weeks of building volume, intensity and most of all fatigue in the system. In this final week of training we want to wash out as much fatigue as possible whilst keeping enough stimulus in and practise with the comp movements, so you can express all your strength built on the final testing day. Some things to consider:  **Load Selection:**  Take your training maxes completed in Week 15 of the program and use the RPE Percentage table to help select a load for the singles and volume work for this final week. Its important to strictly keep within RPE prescriptions throughout this week, so be sure to autoregulate up or down in load based off these % depending on your fatigue levels  **Keep training days consistent**  If you have been completing the program on Monday - Tuesday - Thursday - Saturday, complete the 3 taper sessions Monday Tuesday and Thursday, completing the test on the final day 4.

The 16 week Powerlifting Program can be used to peak into a competition or a testing day in the gym, which is done via a gradual build up of training exposure to get you expressing strength at the right time.  We achieve this by breaking up the training program into structured phases to build specific qualities of strength. These are:

1. Block 1 - Building baseline of volume
2. Block 2 - Increasing volume and moderate intensity
3. Block 3 - Peaking Intensity 
4. Taper - Recover and supercompensate

This program is a high volume, high frequency program which is laid out as follows: 

Day 1 - Squat and Bench
Day 2 - Deadlift and Bench
Day 3 - Squat Bench
Day 4 - Squat Bench Deadlift

Day 5 - Bench

To maximise recovery and time between exposure of the competition lifts we recommend the following training days:

Monday - Tuesday - Wednesday - Friday - Saturday

Screen Shot 2024-12-05 at 3.10.06 pm.png

Advanced Powerlifting Prep

The goal of this first training phase is to ease into comp specific training by building a baseline of volume and pushing higher rep accessories to support the heavier training that will follow. Some primary things to consider for block 1 are:  **Squats**  Squats are programmed at the start, middle and end to carry stimulus throughout the week. This is structured via Volume being Day 1, Tertiary/Technique Day 3 and Primary Day 4.  Day 3 contains an option for either a paused or tempo competition squat. Choose paused if you have trouble maintaining stability or balance in the hole or lack push, otherwise tempo squat if you have trouble maintaining Centre of Mass on the eccentric and overall technique patterning  The day 3 variation day will stay quite static with RPE across the block, although you can expect to progress load on all three squat days, make sure to autoregulate on this middle day as needed to avoid a bleed of fatigue into the final primary day. Use a estimated 70-75% of training max as a guide for the block for the variation work  **Bench:**  As a general note for bench press you don’t need to pushing every single day as the structure throughout each week is undulating in intensity and volume.   Day 1, Day 3 and Day 5 are structured to be the higher stress days where you can expect to feel strong and be able to progress load each week on the singles. With the exception of the Day 3 single being load restrained by a 2ct long pause for more specific technique practise.   Day 2 is lower level volume accumulation where load might stay more stagnant, and Day 4 is designed to provide stimulus in the hands again to feed into the final Day 5 primary. It’s important on these days to stick to RPE and take note of what loads you hit and when you feel strong on the next primary session  **Deadlifts:**  For secondary days, if you’re a sumo deadlifter perform the paused competition deadlift and if you’re a conventional deadlifter perform the cluster singles as indicated on day 4 of the program.   **Accessories:**  The accessories throughout this block are programmed with higher rep ranges to help build muscle, increase joint strength and health and compliment the SBD lifts. Don’t be afraid to push these throughout the whole block, taking note of fatigue levels and muscle soreness into the comp lifts

The goal of this training phase is to build from the baseline produced in block 1, by continuing to increase volume through higher set counts and exposure to higher intensities.   For Squats and Deadlifts, the top double is now a top single however the priority still needs to be placed on building rep work, and the single is purely a tool for early exposure to top end and a platform of practise for the final peaking block. Top sets will build to RPE 7.5/8 by the end of the block to ensure you can carry momentum straight into Week 1 of the next phase of training.   For squats following Block 1, you should by now have indicated a “sweet spot” in load on the middle variation day that allows you to feel strong by the end of the week, endeavour to get back to this load by week 2-3 of this block  Bench layout remains the same with Day 1,3 and 5 being exposure to singles and higher stress volume, and day 2 and 4 being lower stress. Still attempt to progress loads on these days however endeavour to keep within RPE especially on Day 2 and Day 4, using the loads in block 1 as a guide  Accessories can still be pushed throughout this block and contain rep drops across the board to help push load

The goal for this final training block is to peak maximum intensity and get the body primed to lift maximal load. We achieve this by holding the same amount of volume accrued in blocks 1 and 2 however pushing overall working intensity up by reducing reps on backdown work. Squat Bench and Deadlift singles will all peak to RPE 8.5/9 in the final training week to prepare you for your final test.   Some things to consider:  **Squat and Deadlift**  Although the emphasis is now on expressing maximum strength through the top single progression, it is still important to hold as much stimulus as possible on Secondary/Volume days to avoid detraining too early. Hold load or continue to make small load progressions based off blocks 1 and 2.   **Accessories:**  In this final block you may find it useful to hold load that you reached in block 2 for most accessories to assist with recovery and peaking the comp lifts, especially on large primary muscle groups such as presses and lower body movement.

The goal of the taper week is to recover from the previous 16 weeks of building volume, intensity and most of all fatigue in the system. In this final week of training we want to wash out as much fatigue as possible whilst keeping enough stimulus in and practise with the comp movements, so you can express all your strength built on the final testing day. Some things to consider:  **Load Selection:**  Take your training maxes completed in Week 15 of the program and use the RPE Percentage table to help select a load for the singles and volume work for this final week. Its important to strictly keep within RPE prescriptions throughout this week, so be sure to autoregulate up or down in load based off these % depending on your fatigue levels  **Keep training days consistent**  If you have been completing the program on Monday - Tuesday - Wednesday - Friday - Saturday, Perform the taper sessions Monday - Friday and complete the test on the final Day 5 of the program

The intro to peaking program is a short 8 week powerlifting program designed to peak your Squat Bench and Deadlift on a short 8 week timeline. The program is beneficial for newer lifters looking to gain experience in pushing training intensity for the first time or lifters who are well accustomed to SBD and would like to test where they’re strength level is at

You will progress until the final test or competition day by a gradual build up of training intensity and volume through 3 structured blocks, indicated below:

1. Weeks 1-4: Building baseline Volume
2. Weeks 5-7: Increasing Intensity
3. Week 8: Taper and Competition 
The frequency of squat, bench and deadlift is laid out in the program as follows:

Day 1 - Squat and Bench Day 2 - Deadlift and Bench
Day 3 - Bench Day 4 - Squat and Bench

To maximise recovery and time between the heaviest lifts of the week, we recommend breaking up the program as follows

Day 1 - Rest - Day 2 - Rest - Day 3 - Day 4 - Rest 

or 

Day 1 - Day 2 - Rest - Rest/Day3 - Rest/Day 3 - Day 4- Rest

DEADLIFT DEMON 1 (1).png

Intro To Peaking 

The PowerBuild program is a chance to step away from the competition lifts (whether you are far away from competition or simply need a little break) instead focusing on accessory movements to build a big foundation of muscle for when you return to more competition specific programming. 

Throughout the program there will still be barbell work, however a greater focus on moving through larger, more varied ranges of motion with machines and dumbbells, and keeping intensity up with high rpe, high rep range sets. The female program specifically having a focus on the posterior chain and arms

The program contains 4 days of training with a straight lower/upper split and we would recommend breaking training days up via the following:

Monday - Day 1 (Lower)

Tuesday - Day 2 (Upper)

Wednesday - Rest

Thursday - Day 3 (Lower)

Friday - Day 4 (Upper)

Saturday - Rest

Sunday - Rest

Screen Shot 2024-11-28 at 11.40.05 am.png

Powerbuild 1 Female

Day 1 and 2 still contain the competition lifts of Sumo/Conventional Deadlifts and Comp Pause Bench Press for rep ranges between 5-6. Day 3 and 4 contain variations of High Bar and Feet Up Bench for rep ranges between 8-10.  In this block, you have the freedom to chose a deadlift variation other than your regular competition stance. I.e if you are a conventional puller and will benefit from running sumo to strengthen more adductor/glute, use this block to do so.   Accessory prescription will vary between AMRAP, minimum rep count with an RPE cap, and standard rep range. Each week, look to push either more weight or more reps however we recommend starting on the higher rep range and working towards the lower by the end of the block.   For example   Hip Thrust Week 1 20kg x8 Week 2 25kg x8  Week 3 30x6 Week 4 30x6-8 or 35x6  For accessories with a minimum rep count such as 15+ choose a load that allows for 15-20 reps to maintain some intensity