4 Days / Week · Intermediate & Advanced · PDF Download
Eight weeks.
Two blocks.
One better athlete.
A fully written off-season program for lifters who already know how to squat, bench, and pull — every set carries its %1RM, RPE, tempo, and rest, so the only decision left on training day is whether to load the bar.
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Main-lift intensity, week by week
% of 1RM, back squat main sets
Built for lifters
past the beginner
grind.
This is an off-season program — the block you run when you're not prepping for a meet, and the goal is to come out the other side genuinely stronger, not just tired.
It assumes you can already squat, bench, and pull with sound technique, you've run at least one real training block before, and you understand — or are ready to learn — RPE-based autoregulation. If that's not you yet, this program will ask more of you than it should.
What's included
Every session, fully written.
%
Sets, reps, %1RM, RPE
Every main lift and accessory across all 8 weeks — no "work up to a heavy set" hand-waving.
↻
Tempo & rest, prescribed
Controlled 31X0 tempo in accumulation, tightening to competition speed as intensity climbs — with exact rest windows per lift.
2×
Squat frequency, doubled
Back squat + front squat on Day 1, SSB squat paired with your deadlift on Day 3 — more practice without a volume blow-out.
↓
A deload that's already scheduled
Week 4 drops volume ~40% before intensity climbs — fatigue managed on purpose, not left until you're forced into one.
GPP
Conditioning, built in
Sled, farmer carry, and bike-interval finishers 3x/week to build the aerobic base your next prep block will lean on.
⇄
No gym left behind
SSB, belt squat, reverse hyper, GHD, monolift — every specialized movement has a barbell/DB/bodyweight alternative built in.
The structure
Four phases. One arc.
Weeks 1–3
Accumulation
65–75% · RPE 6–8. Volume climbs, tempo stays controlled. Build the tissue and technique capacity for what's coming.
Week 4
Deload
55–60% · RPE 5–6, volume down ~40%. Shed fatigue on purpose before intensity rises.
Weeks 5–7
Intensification
75–87% · RPE 7–9. Volume drops, load rises, tempo tightens toward competition speed.
Week 8
Expression
Up to ~90% · RPE 9. A heavy top single — not a max attempt. Save that for your peaking block.
4
Training days / week
8
Weeks, fully programmed
2×
Squat exposures / week
3×
GPP sessions / week
Questions
Before you load the bar.
Do I need a Safety Squat Bar or belt squat machine? +
No. Every specialized movement in the program — SSB, belt squat, reverse hyper, GHD, monolift, sled — has a barbell, dumbbell, or bodyweight alternative built directly into the plan.
What if I don't have a current tested 1RM? +
Use a recent hard triple or single and an estimation formula to get a working number. The program layers RPE on top of every percentage, so it self-corrects within a session or two either way.
Is this a beginner program? +
No. It's written for intermediate and advanced lifters who already move well under the bar and have completed at least one real training block.
Does Week 8 max me out? +
No — it's a heavy top single at RPE 9, a strength expression rather than a true max attempt. Your real max test belongs in a future peaking block.
What do I actually receive? +
One clean, printable PDF — readable on any device, no app and no login required.
One-time payment
8-Week Off-Season Powerlifting Program
Instant PDF download. Yours to train from, print, and keep.