LizTess Advanced Powerlifting Program

A structured 12-week powerlifting program designed to build muscle, increase strength, and peak for new PRs. This program is broken into three distinct phases—hypertrophy, strength, and peaking—ensuring you develop a solid foundation before testing your maxes. Each week consists of four training days, prioritizing squat, bench press, and deadlift, with strategically programmed volume and intensity to maximize gains.

Who Is This Program For?

• Intermediate to advanced lifters looking to improve their powerlifting total.

• Lifters who want a balanced mix of volume and intensity to drive progression.

• Anyone who benefits from structured programming with clear progression while allowing some flexibility with RPE adjustments.

Program Structure

• Weeks 1-4 (Hypertrophy Phase): Higher rep ranges to build muscle and reinforce movement patterns.

• Weeks 5-8 (Strength Phase): Increased intensity to transition from hypertrophy to heavier loads.

• Weeks 9-12 (Peaking Phase): Lower reps, higher intensity to prepare for a PR attempt in week 12.

• Week 13 (Deload): Reduced intensity and volume to allow recovery before restarting the cycle.

Training Split (4 Days per Week)

• Day 1: Heavy Squat + Bench

• Day 2: Heavy Deadlift + Bench

• Day 3: Volume Squat + Bench

• Day 4: Volume Deadlift + Bench

Key Features

✔ Percentages based on 1RM with RPE guidelines for autoregulation.
✔ Progressive overload built in—each phase builds toward peaking.
✔ Accessory work included to reinforce movement patterns and address weak points.
✔ Clear guidelines on rest times and tracking progress for optimal results.

This program is ideal for lifters who want a straightforward, effective approach to powerlifting with structured progression, while still allowing for individual adjustments based on RPE. Commit to the process, track your progress, and be ready to hit new PRs.