Intermediate PowerBuilding Instructions

The entire Intermediate Powerlifting program is primarily run through a spreadsheet. Please follow the outlined steps below to set up your first month of training.

Step 1: Download the spreadsheet

Download Intermediate PowerLifting Spreadsheet

Step 2: Input data

Go to the Setup tab in your spreadsheet. There are 5 steps you must complete before your program is ready. Not following these steps correctly may result in errors in your training program. Please take your time to input data.

Bodyweight. Enter your current bodyweight in either pounds or kilos.

1 RM calculator: In order to calculate you’re 1RM simply input your latest Personal Record (PR). A PR attempt should be a reflection of your current ability and therefore should have been found in the last 1-3 weeks. If you do not have current PR’s for your squat, deadlift, bench press, and overhead press then you’ll need to have your next training session dedicated to getting these.

Note: If you used pounds for your bodyweight, use pounds for bar weight. If you used kilos for bodyweight, use kilos for bar weight.

Increments: If you select the yellow cell for increments a drop down will appear.

  • Will you be training with kilo sets? Then select 1.
  • Will you be training with pounds and have access to 1.25 lb plates? Then select 2.5.
  • Will you be training with pounds and have access to 5 lb plates? Then select 5.

Bodybuilding Movements: Select the bodybuilding movements you would like to use for this 1-month cycle. I have already added my suggestions but you are free to have some creative liberty with these to best suit where you want to focus on building muscle. For example, if you know your area of weakness is deadlifts you’ll want to program your bodybuilding movements around building up the kinetic chain. Feel free to contact me if you’d like some help with suggestions.

First Day of Cycle: Input the first day of training in MM/DD/YY format. If your first day is set as Monday your week will look like this:

  • Monday – Squat Day.
  • Tuesday – Bench Day.
  • Wednesday – Rest.
  • Thursday – Deadlift Day.
  • Friday – Overhead Press Day.
  • Saturday – Rest.
  • Sunday – Rest.

Step 3: First month of training

Now it’s time to print your training log and throw it into your gym bag!

  1. Click on the 1 Month Cycle tab at the bottom of excel.
  2. Go to File > Print.
  3. Staple together and put in your gym bag and follow for a month.

There are a few housekeeping notes:

  • It will print 8 pages with 2 workouts per page.
  • If a rep scheme has a “+” behind it then you should do as many reps in that set as possible. These sets are meant to be your working sets. You should do as many reps as possible within a good form.

After your first month.

Your month of training at a glance looks like this:

  1. Week 1: Volume.
  2. Week 2: Volume.
  3. Week 3: Volume.
  4. Week 4: Deload week.

Each successive month you use the program you’ll want to make the following changes to your program:

If you hit all of your top sets for a primary movement (Squat, Deadlift, Bench, Press) then make the following increases to the 1 RM. You can do this by simply writing it in the 1RM column.

  • Squat: + 10 lb.
  • Deadlift: + 10 lb.
  • Bench Press: 5 lb.
  • Press: 5 lb.

If you feel like you’re stalling on a movement you have a few options:

  • Don’t increase the 1RM and have your next month of training at the same loads as the previous.
  • If you felt like the last month was too aggressive then reduce the 1RM.
  • If you feel like you need more volume then select bodybuilding movements that will compliment the powerlifting movement. For example, if you’re stuck on the bench press, one of the bodybuilding movements can be Close Grip Bench Press.