24 reviews for Kristen Dunsmore Intermediate Program
The Kristen Dunsmore Intermediate Program is a 12 week training routine for novice and intermediate-level powerlifters. Designed by Kristen Dunsmore, a two-time national champion in the 69kg and 72kg weight classes and a current PhD candidate in Health and Human Performance at Concordia University Chicago, this program reflects her extensive knowledge and passion for powerlifting.
Program Overview:
Duration: 12 Weeks
Training Frequency: 4 Days per Week
Target Audience: Intermediate Female and Male Powerlifters
Objective: To increase 1RM (One-Rep Max) in the squat, bench press, and deadlift
Program Philosophy: The core philosophy of the program is to engage the entire body in every training session. Each session begins with compound lifts that are fundamental in powerlifting competitions, such as the squat, bench, and deadlift. These are followed by accessory lifts and bodybuilding movements, providing a comprehensive training approach that enhances overall strength and muscular development.
Program Structure:
Weeks 1-5: Focus on progressively increasing the intensity of compound movements, complemented by accessory and bodybuilding exercises.
Week 6: A deload week to allow for recovery and reduce the risk of overtraining.
Weeks 7-11: The training intensity gradually increases, leading up to a peak in week 12
Week 12: Meet week or 1RM test week
Target Lifters:
The Kristen Dunsmore Intermediate Program is for novice and intermediate female and male lifters who are already familiar with the primary powerlifting movements and have used a linear progression training program.
The program is structured to be repeated, allowing lifters to continuously challenge and improve their performance.
Coaching:
Kristen Dunsmore is the founder of Empowerlift Training, which offers remote and in-person coaching services including, fully customized training programs specific to your goals and individual response. Visit https://empowerlifttraining.com/ for more information.
Gretchen G.
Woman, 523 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
This is my second time using the program. I’m in my 2nd year of Powerlifting at age 52 and using Boostcamp. I’ve tried other programs in the Boostcamp App and this one is my favorite so far.
Robin Muirhead (KC)
Man, 589 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
First time using Bootcamp app, so this is a dry run. Working on technical and stamina good improvements. Kristen is what you would expect an exercise scientist to be, professional well worked out intermediate powerlifting program. Good care taken in not overloading the lifter.
Ryan M.
Man10 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
I think this is a great program. It is so well written and so easy to follow. I broke through old PRs even after a disc herniation 10 months ago. Got my meet in 2 weeks and I feel more confident than ever
Joe R.
Man, 593 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Good, solid program that leaves room for some customization. I like the approach of heavier first sets, followed by dialing back weight 5-10% in subsequent sets. I’ve added primarily some dumbbell Arnold press + single leg RDL.
Sruly K.
Man12 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Overall this is a fantastic program. I surpassed the goals I set for myself and never had an issue with recovery. Week 10 and 11 were tough, I’d imagine it would be very intense on a cut doing such high RPE. Most workouts took 1-1.5 hours which was a nice bonus. Bw: 170lbs-177lbs Front Squat: 105kg-120kg I switched back squatting out due to injuries and just wanted to switch it up. I had minimal experience front squatting before this program so can’t say this was a particularly great program for squatting as I would’ve had similar results no matter what I did. Bench: 102.5kg-113kg Bench went great! Loved the frequency, rep ranges and the long pause. Adding weighted pushups was a really cool way to get more chest volume. Deadlift: 192.5kg-200kg I felt like there was not enough frequency for me for deadlifts, but the progress I made was alright. The reset reps were cool. I hated the Romanian deadlifts but they definitely helped.
Emily R.
Woman, 319 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Had to add extra sets to some of the workouts that were only 2 set or 3 sets. I added additional workout such as bicep curls and triceps. Overall, very happy with the results. Just wish that it had more specific arm workouts added.
Alondra I.
Woman, 2712 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Got my deadlift from 250 to 270 (:
Libby
Woman, 445 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
So far as expected. I'm enjoying the program, substituted bench row for chest supported row and lunges for leg press. It feels like the program would benefit from some overhead or additional shoulder/ back work, but that is probably more my preference. It is a big 3 program, so it does what it says it does.
Kitty V.
Man, 4412 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
My workouts during the peak week were spotty because of life commitments. But I still came in and put over 100 lbs on my total SBD. Bench was the shocker because it's always been my worst lift. This program has a ton of chest volume. It's good stuff👊
Adis S.
Man7 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I’ve already recommended this workout to other people who I’ve recommended Boostcamp as a whole. So far I’m seeing great results even though I only manage 3 workouts per week (sometimes 2) .