Are you not getting the progress you’re looking for using bulk 5×5 programs or by programming yourself?
First of all, have a look into the TRAINING PRIMER for more info on how to write your own programs. It’s not fucking rocket science, but it needs a bit of effort put into it.
If that’s of no use, or you’re just looking for an easy alternative, then try our FREE 12-WEEK POWERLIFTING PROGRAM. Yes, free.
A straightforward, no BS linear periodization program with emphasis on the big three SBD. This program should familiarize you with the concept of swapping variations and manipulating volume and intensity. Unless you’re already an advanced lifter, you should be able to amplify your neuromuscular drive for bigger loads.
PREREQUISITES
Before hitting the program, please familiarize yourself with the concept of autoregulation by measuring RPE. For example EliteFTS has an extensive article on the topic by no other than Mike Tuchscherer himself.
The program requires basic knowledge of how to perform powerlifting excercises and lifting in general.
- Prioritize clean execution in technique over max loads.
- Don’t skip sessions.
- Don’t overshoot RPE.
- Eat a balanced diet with at least maintenance level energy
- Aim for 2g protein per kilo of your bodyweight.
TEMPLATE
This template allows you to get automated loads on your mainlifts based on your current topsets or 1RM. Just type in your data in the yellow cells. There are no given loads for accessories, go by feel and aim for progression.
HOW TO USE THE TEMPLATE
- Open this Google drive sheet
- Click File – Make A Copy
- Open the copied sheet from your own drive
- Fill in the yellow cells with your data
- Execute from Day 1 – Week 1
- Starting on week 2, fill in your topsets reps and load (kilograms) to oranges cells and execute backoff sets accordingly
BARBELL CULT BASIC 12-WEEK POWERLIFTING PROGRAM TEMPLATE
Would gladly hear some feedback and what type of results youre getting. But keep this is mind – its just one 12week program, its not be all end all and while you could repeat it, that’s not ideal.
PROGRAM OVERVIEW
Look for the detailed information from the Google Drive sheet
WEEKS 1-4
| DAY1 | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Squat Lowbar (topset) | – | 1 x 5 RPE6 | 1 x 5 RPE7 | 1 x 4 RPE7 |
| Squat Lowbar | 3 x 6 RPE6 | 2 x 6 RPE6 | 3 x 5 RPE7 | 3 x 5 RPE7 |
| Floorbench | 3 x 6 RPE6 | 4 x 6 RPE6 | 4 x 5 RPE6 | 4 x 5 RPE6 |
| Lat Pulldown, v-handle | 3 x 12 RPE7 | 4 x 12 RPE7 | 4 x 12 RPE8 | 4 x 12 RPE8 |
| DAY2 | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Benchpress (topset) | – | 1 x 5 RPE6 | 1 x 5 RPE7 | 1 x 4 RPE7 |
| Benchpress | 3 x 6 RPE6 | 2 x 6 RPE6 | 3 x 6 RPE7 | 3 x 5 RPE7 |
| Weighed hyperextension w/ barbell, snatchgrip | 3 x 8 RPE6 | 4 x 8 RPE6 | 4 x 6 RPE7 | 4 x 6 RPE7 |
| Lunge, smith / db | 2 x 8 RPE7 | 2 x 8 RPE8 | 2 x 6 RPE7 | 2 x 6 RPE8 |
| Facepull | 3 x 12 RPE8 | 3 x 12 RPE8 | 3 x 12 RPE9 | 3 x 12 RPE9 |
| DAY 3 | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Deadlift (topset) | – | 1 x 5 RPE6 | 1 x 4 RPE7 | 1 x 3 RPE6 |
| Deadlift | 3 x 6 RPE6 | 2 x 6 RPE6 | 2 x 6 RPE7 | 2 x 5 RPE7 |
| Incline bench db | 3 x 12 RPE8 | 3 x 12 RPE8 | 3 x 10 RPE8 | 3 x 10 RPE8 |
| Trap3 / Y-raise | 3 x 12 RPE8 | 3 x 12 RPE9 | 3 x 10 RPE8 | 3 x 10 RPE9 |
WEEKS 5-8
| DAY 1 | Week 5 | Week 6 | Week 7 | Week 8 |
|---|---|---|---|---|
| Squat, lowbar (topset) | 1 x 4 RPE6 | 1 x 4 RPE7 | 1 x 4 RPE8 | 1 x 3 RPE8 |
| Squat, lowbar | 3 x 5 RPE6 | 3 x 5 RPE6 | 3 x 4 RPE7 | 3 x 4 RPE7 |
| Deadlift paused 1s, 2-3″ off ground | 3 x 3 RPE6 | 4 x 3 RPE6 | 5 x 3 RPE7 | 5 x 2 RPE7 |
| Bench narrowgrip | 3 x 12 RPE7 | 4 x 12 RPE7 | 4 x 12 RPE8 | 4 x 10 RPE8 |
| DAY 2 | Week 5 | Week 6 | Week 7 | Week 8 |
|---|---|---|---|---|
| Benchpress (topset) | 1 x 4 RPE6 | 1 x 4 RPE7 | 1 x 4 RPE8 | 1 x 3 RPE9 |
| Benchpress | 3 x 5 RPE6 | 3 x 5 RPE6 | 3 x 4 RPE7 | 3 x 4 RPE7 |
| Squat SSB / Smith | 2 x 8 RPE6 | 3 x 8 RPE7 | 4 x 6 RPE6 | 4 x 6 RPE7 |
| Skullcrusher db | 2 x 12 RPE7 | 3 x 12 RPE8 | 3 x 10 RPE7 | 3 x 10 RPE8 |
| Bicep curl db/barbell | 3 x 12 RPE7 | 3 x 12 RPE7 | 3 x 10 RPE8 | 3 x 10 RPE8 |
| DAY 3 | Week 5 | Week 6 | Week 7 | Week 8 |
|---|---|---|---|---|
| Deadlift (topset) | – | 1 x 4 RPE6 | 1 x 3 RPE7 | 1 x 3 RPE8 |
| Deadlift | 3 x 5 RPE6 | 2 x 5 RPE6 | 2 x 4 RPE6 | 2 x 4 RPE7 |
| Larsen press | 3 x 6 RPE6 | 3 x 6 RPE7 | 4 x 5 RPE6 | 4 x 5 RPE7 |
| Hack squat | 2 x 12 RPE5 | 3 x 12 RPE6 | 3 x 10 RPE5 | 3 x 10 RPE6 |
| Seated DB press | 2 x 8 RPE7 | 3 x 8 RPE8 | 3 x 6 RPE8 | 3 x 6 RPE9 |
WEEKS 9 – 12
| DAY 1 | Week 9 | Week 10 | Week 11 | Week 12 |
|---|---|---|---|---|
| Squat, lowbar (topset) | 1 x 3 RPE6 | 1 x 3 RPE7 | 1 x 3 RPE8 | – |
| Squat, lowbar | 3 x 4 RPE6 | 3 x 4 RPE6 | 3 x 3 RPE7 | 1 x 2 RPE6 1 x 2 RPE 7 1 x 2 RPE6 |
| Bench narrowgrip | 3 x 8 RPE6 | 4 x 8 RPE7 | 4 x 6 RPE8 | 4 x 5 RPE7 |
| Cable row, wide grip | 3 x 12 RPE7 | 4 x 12 RPE7 | 4 x 12 RPE8 | 4 x 10 RPE8 |
| DAY 2 | Week 9 | Week 10 | Week 11 | Week 12 |
|---|---|---|---|---|
| Benchpress (topset) | 1 x 3 RPE6 | 1 x 3 RPE7 | 1 x 3 RPE8 | – |
| Benchpress | 3 x 4 RPE6 | 3 x 4 RPE6 | 3 x 3 RPE7 | 1 x 4 RPE6 1 x 3 RPE 7 1 x 4 RPE6 |
| Squat from safety pins from squat depth | 2 x 2 RPE6 | 3 x 2 RPE7 | 4 x 2 RPE8 | 4 x 2 RPE6 |
| Hamstring curl | 3 x 12 RPE6 | 4 x 12 RPE7 | 4 x 10 RPE7 | 4 x 8 RPE6 |
| Lat Pulldown shoulder width, pronated | 3 x 14 RPE7 | 3 x 12 RPE7 | 3 x 10 RPE7 | 3 x 8 RPE7 |
| DAY 3 | Week 9 | Week 10 | Week 11 | Week 12 |
|---|---|---|---|---|
| Deadlift (topset) | 1 x 3 RPE7 | 1 x 2 RPE8 | 1 x 1 RPE8 | 1 RM TEST: SQUAT BENCH DEADLIFT |
| Deadlift | 2 x 3 RPE6 | 3 x 3 RPE6 | 2 x 3 RPE7 | |
| Spoto press | 3 x 6 RPE6 | 3 x 6 RPE7 | 4 x 5 RPE7 | |
| Knee extension | 3 x 12 RPE6 | 3 x 12 RPE7 | 3 x 10 RPE7 | |
| Tricep extension, cable | 3 x 10 RPE8 | 3 x 10 RPE8 | 3 x 10 RPE8 |