Download: PRs 15-Week Intermediate Program

Click the above link to access the FREE Progressive Resistance Systems 15-Week Intermediate Powerlifting Program! This is a fully auto-regulated template that goes from a less specific volume/hypertrophy phase, leading through a full strength block, and finishing in a competition specific peaking block that can be used to prep for a meet or just a test day within the gym. It is programmed in a 4 weeks on 1 off manner, with the 5th week being a deload. While I am confident this program will yield results, our comprehensive online coaching is where our athletes see the most progress, due to the individual attention and customization to each athlete’s needs. To get more information about all that goes into our online coaching, visit our Coaching Services page!

When using this template, each week training numbers readjust based on the estimated 1 rep max that is calculated from the top single that you will perform on the squat, bench press, and deadlift. It is vital that after performing these top singles that you immediately insert the RPE in the red box next to the weight before continuing with the workout. As shown below in the picture, that box then transfers the RPE of that set to the “Calculated Weekly Max” chart at the top of the document. From there, the chart dictates your training loads for the remainder of the week on that specific movement. Make sure to download Excel for your phone so that you can edit the file during the workout.

If you are not familiar with RPE training, make sure to check out What is RPE training? in the FAQs section of the site, and also there is an RPE chart at the top of the document to use as a guide. All accessory movements are based on RPE as well to give you a guide as to what intensity to perform each movement at.

To start the program, insert your training maxes into the top left chart in the Weeks 1-5 tab. From there, it will give a template to work from, but as mentioned, that will readjust each week by how you rate that top single. After each block, the training maxes for the next block will readjust based off the estimated 1 RM from the previous block’s 4th week. If you would like to adjust those you can, but they do transfer over.

Lastly, some of the squat and bench press variations are calculated off of average difficulties for most lifters. If you are particularly good or bad at a certain variation, please feel free to auto-regulate those numbers to a more appropriate load. Hope you enjoy and please feel free to shoot me an email (sdenovi@gmail.com) with any questions or updates on how things go!

Download: PRs 15-Week Intermediate Program

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Download: PRs 10-Week Beginner Program

Click the above link to access the FREE Progressive Resistance Systems 10-Week Beginner Powerlifting Program! This program is specifically designed for someone who is just starting their journey into powerlifting. This is a percentage based plan that adjusts your training maxes every 2-3 weeks based on your performance. This program is designed to be run for 10 weeks, and after that progressing to our 15-Week Intermediate Program or moving to our Coaching Services where we will build a custom program for your needs. The reasoning for this is that the “beginner gains” will only last so long, and the Beginner Program accounts for this. But if it is run continuously, the same results should not be expected and a higher level plan is going to be more beneficial in your long term development.

To get started on this program, you will want to know your 1 rep maxes. If you do not know already, I would advise doing a 1 rep max test on the squat, bench, and deadlift the week prior to starting so that you can have a baseline for your training. From there you will insert those 1 RMs into the top left chart labeled “Training Maxes Week 1 and 2”.  These will be the numbers the program is calculated from until you retest on week 2. These retests come in the form of plus sets or AMRAPs, where you will perform a set of Competition Squat and Competition Bench Press for as many reps as you can at a certain weight, leaving one rep left in the tank. Based on how many repetitions you get, the spreadsheet will notate what to change your new training maxes to. Above Week 3, there is another chart labeled “Training Maxes Week 3 to 5” where you will then insert those numbers. The same will be done after week 4 and week 7. I do not have you following this same setup on deadlift, as am not a fan of taking sets of deadlift to that intensity for beginners due to injury risk. What you will do instead for deadlifts is in week 4 you will rate the RPE of your top set of deadlifts, and then follow the instructions within the spreadsheet of how to use that to calculate your deadlift training max for weeks 6-10.

If you are not familiar with RPE training, make sure to check out What is RPE training? in the FAQs section of the site, and also there is an RPE chart at the top of the document to use as a guide. All accessory movements are based on RPE as well to give you a guide as to what intensity to perform each movement at. There is a column as well to rate the RPE of each last set to track the difficulty to compare to other weeks.

Hope you enjoy and please feel free to shoot me an email (sdenovi@gmail.com) with any questions or updates on how things go!

Download: PRs 10-Week Beginner Program