Program guide
Intermediate powerlifting programs help after simple linear progression stops. They add volume, variation, RPE, or planned peaks so you can keep building the squat, bench, and deadlift without guessing.
The interactive finder scores your schedule, experience, equipment, goals, weak point, and meet timeline against this program library.
6 matching programs
by Cody Lefever
Tiered system with T1 (competition lifts, heavy/low rep), T2 (supplemental movements, moderate), and T3 (accessory, high rep). Highly customizable to address weak points.
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by nSuns (Reddit)
High-volume take on Jim Wendler's 5/3/1. Daily top sets followed by AMRAP and multiple back-off sets. Rapid strength gains through aggressive volume loading.
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by Jonnie Candito
Six-week program with a hypertrophy phase, strength phase, and peaking week. Runs multiple times per year. Popular on Reddit and well-suited to intermediate lifters chasing new maxes.
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by Jim Wendler
Wendler's 5/3/1 with 5x10 supplemental sets at 50-60% for hypertrophy. Builds both size and strength. One of the most popular intermediate programs of the last decade.
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by Barbell Medicine
Evidence-based intermediate program from Barbell Medicine. Uses RPE to autoregulate intensity. Transitions lifters from novice linear progression to intermediate programming with periodization.
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by Mike Tuchscherer / RTS
Reactive Training Systems' intermediate template using percent-based work with RPE adjustments. Trains the competition lifts 3x per week with emphasis on technique and strength balance across all three lifts.
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