{"id":6849,"date":"2025-04-01T14:21:37","date_gmt":"2025-04-01T11:21:37","guid":{"rendered":"https:\/\/www.ironcorpse.com\/site\/?page_id=6849"},"modified":"2025-11-11T15:41:10","modified_gmt":"2025-11-11T12:41:10","slug":"barbell-cult-basic-12-week-powerlifting-program","status":"publish","type":"page","link":"https:\/\/www.ironcorpse.com\/site\/iron-corpse-barbell-cult\/barbell-cult-basic-12-week-powerlifting-program\/","title":{"rendered":"BASIC 12-WEEK POWERLIFTING PROGRAM"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"486\" height=\"719\" src=\"https:\/\/www.ironcorpse.com\/site\/wp-content\/uploads\/2025\/03\/ironcorpsebarbellcult_page_undeadlift.png\" alt=\"\" class=\"wp-image-5942\" srcset=\"https:\/\/www.ironcorpse.com\/site\/wp-content\/uploads\/2025\/03\/ironcorpsebarbellcult_page_undeadlift.png 486w, https:\/\/www.ironcorpse.com\/site\/wp-content\/uploads\/2025\/03\/ironcorpsebarbellcult_page_undeadlift-416x615.png 416w, https:\/\/www.ironcorpse.com\/site\/wp-content\/uploads\/2025\/03\/ironcorpsebarbellcult_page_undeadlift-203x300.png 203w\" sizes=\"auto, (max-width: 486px) 100vw, 486px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p>Are you not getting the progress you&#8217;re looking for using bulk 5&#215;5 programs or by programming yourself?<\/p>\n\n\n\n<p>First of all, have a look into the <a href=\"https:\/\/www.ironcorpse.com\/?p=307\">TRAINING PRIMER<\/a> for more info on how to write your own programs. It&#8217;s not fucking rocket science, but it needs a bit of effort put into it. <\/p>\n\n\n\n<p>If that&#8217;s of no use, or you&#8217;re just looking for an easy alternative, then try our FREE 12-WEEK POWERLIFTING PROGRAM. Yes, free.<\/p>\n\n\n\n<p>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&#8217;re already an advanced lifter, you should be able to amplify your neuromuscular drive for bigger loads.<\/p>\n\n\n\n<p class=\"has-text-align-left\"><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<h3 class=\"wp-block-heading\"><strong>PREREQUISITES<\/strong><\/h3>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p>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.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.elitefts.com\/education\/training\/rate-of-perceived-exertion-rpe\/\">RPE explained (EliteFTS)<\/a><\/p>\n\n\n\n<p>The program requires basic knowledge of how to perform powerlifting excercises and lifting in general. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prioritize clean execution in technique over max loads. <\/li>\n\n\n\n<li>Don&#8217;t skip sessions. <\/li>\n\n\n\n<li>Don&#8217;t overshoot RPE. <\/li>\n\n\n\n<li>Eat a balanced diet with at least maintenance level energy <\/li>\n\n\n\n<li>Aim for 2g protein per kilo of your bodyweight.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<h3 class=\"wp-block-heading\"><strong>TEMPLATE<\/strong><\/h3>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p>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.<\/p>\n\n\n\n<p><strong>HOW TO USE THE TEMPLATE<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Open this Google drive sheet<\/li>\n\n\n\n<li>Click File &#8211; Make A Copy<\/li>\n\n\n\n<li>Open the copied sheet from your own drive<\/li>\n\n\n\n<li>Fill in the yellow cells with your data<\/li>\n\n\n\n<li>Execute from Day 1 &#8211; Week 1<\/li>\n\n\n\n<li>Starting on week 2, fill in your topsets reps and load (kilograms) to oranges cells and execute backoff sets accordingly<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/docs.google.com\/spreadsheets\/d\/1pihaq0fVCSUY3YsmCe5G9HU3keD6ma7xMRIfbSXxa2w\/edit?usp=sharing\">BARBELL CULT BASIC 12-WEEK POWERLIFTING PROGRAM TEMPLATE<\/a> <\/p>\n\n\n\n<p class=\"has-text-align-left\">Would gladly hear some feedback and what type of results youre getting. But keep this is mind &#8211; its just one 12week program, its not be all end all and while you could repeat it, that&#8217;s not ideal.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>PROGRAM OVERVIEW<\/strong><\/h3>\n\n\n\n<p>Look for the detailed information from the Google Drive sheet<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">WEEKS 1-4<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>DAY1<\/th><th>Week 1<\/th><th>Week 2<\/th><th>Week 3<\/th><th>Week 4<\/th><\/tr><\/thead><tbody><tr><td><strong>Squat Lowbar (topset)<\/strong><\/td><td>&#8211;<\/td><td>1 x 5 RPE6<\/td><td>1 x 5 RPE7<\/td><td>1 x 4 RPE7<\/td><\/tr><tr><td><strong>Squat Lowbar<\/strong><\/td><td>3 x 6 RPE6<\/td><td>2 x 6 RPE6<\/td><td>3 x 5 RPE7<\/td><td>3 x 5 RPE7<\/td><\/tr><tr><td><strong>Floorbench<\/strong><\/td><td>3 x 6 RPE6<\/td><td>4 x 6 RPE6<\/td><td>4 x 5 RPE6<\/td><td>4 x 5 RPE6<\/td><\/tr><tr><td><strong>Lat Pulldown, v-handle<\/strong><\/td><td>3 x 12 RPE7<\/td><td>4 x 12 RPE7<\/td><td>4 x 12 RPE8<\/td><td>4 x 12 RPE8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>DAY2<\/th><th>Week 1<\/th><th>Week 2<\/th><th>Week 3<\/th><th>Week 4<\/th><\/tr><\/thead><tbody><tr><td><strong>Benchpress (topset)<\/strong><\/td><td>&#8211;<\/td><td>1 x 5 RPE6<br><br><\/td><td>1 x 5 RPE7<\/td><td>1 x 4 RPE7<\/td><\/tr><tr><td><strong>Benchpress<\/strong><\/td><td>3 x 6 RPE6<\/td><td>2 x 6 RPE6<\/td><td>3 x 6 RPE7<\/td><td>3 x 5 RPE7<\/td><\/tr><tr><td><strong>Weighed hyperextension<br>w\/ barbell, snatchgrip<\/strong><\/td><td>3 x 8 RPE6<\/td><td>4 x 8 RPE6<\/td><td>4 x 6 RPE7<\/td><td>4 x 6 RPE7<\/td><\/tr><tr><td><strong>Lunge, smith \/ db<\/strong><\/td><td>2 x 8 RPE7<\/td><td>2 x 8 RPE8<\/td><td>2 x 6 RPE7<\/td><td>2 x 6 RPE8<\/td><\/tr><tr><td><strong>Facepull<\/strong><\/td><td>3 x 12 RPE8<\/td><td>3 x 12 RPE8<\/td><td>3 x 12 RPE9<\/td><td>3 x 12 RPE9<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>DAY 3<\/th><th>Week 1<\/th><th>Week 2<\/th><th>Week 3<\/th><th>Week 4<\/th><\/tr><\/thead><tbody><tr><td><strong>Deadlift (topset)<\/strong><\/td><td>&#8211;<\/td><td>1 x 5 RPE6<\/td><td>1 x 4 RPE7<\/td><td>1 x 3 RPE6<\/td><\/tr><tr><td><strong>Deadlift<\/strong><\/td><td>3 x 6 RPE6<\/td><td>2 x 6 RPE6<\/td><td>2 x 6 RPE7<\/td><td>2 x 5 RPE7<\/td><\/tr><tr><td><strong>Incline bench db<\/strong><\/td><td>3 x 12 RPE8<\/td><td>3 x 12 RPE8<\/td><td>3 x 10 RPE8<\/td><td>3 x 10 RPE8<\/td><\/tr><tr><td><strong>Trap3 \/ Y-raise<\/strong><\/td><td>3 x 12 RPE8<\/td><td>3 x 12 RPE9<\/td><td>3 x 10 RPE8<\/td><td>3 x 10 RPE9<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">WEEKS 5-8<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>DAY 1<\/th><th>Week 5<\/th><th>Week 6<\/th><th>Week 7<\/th><th>Week 8<\/th><\/tr><\/thead><tbody><tr><td><strong>Squat, lowbar (topset)<\/strong><\/td><td>1 x 4 RPE6<\/td><td>1 x 4 RPE7<\/td><td>1 x 4 RPE8<\/td><td>1 x 3 RPE8<\/td><\/tr><tr><td><strong>Squat, lowbar<\/strong><\/td><td>3 x 5 RPE6<\/td><td>3 x 5 RPE6<\/td><td>3 x 4 RPE7<\/td><td>3 x 4 RPE7<\/td><\/tr><tr><td><strong>Deadlift paused 1s, 2-3&#8243; off ground<\/strong><\/td><td>3 x 3 RPE6<\/td><td>4 x 3 RPE6<\/td><td>5 x 3 RPE7<\/td><td>5 x 2 RPE7<\/td><\/tr><tr><td><strong>Bench narrowgrip<\/strong><\/td><td>3 x 12 RPE7<\/td><td>4 x 12 RPE7<\/td><td>4 x 12 RPE8<\/td><td>4 x 10 RPE8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>DAY 2<\/th><th>Week 5<\/th><th>Week 6<\/th><th>Week 7<\/th><th>Week 8<\/th><\/tr><\/thead><tbody><tr><td><strong>Benchpress (topset)<\/strong><\/td><td>1 x 4 RPE6<\/td><td>1 x 4 RPE7<\/td><td>1 x 4 RPE8<\/td><td>1 x 3 RPE9<\/td><\/tr><tr><td><strong>Benchpress <\/strong><\/td><td>3 x 5 RPE6<\/td><td>3 x 5 RPE6<\/td><td>3 x 4 RPE7<\/td><td>3 x 4 RPE7<\/td><\/tr><tr><td><strong>Squat SSB \/ Smith<\/strong><\/td><td>2 x 8  RPE6<\/td><td>3 x 8 RPE7<\/td><td>4 x 6 RPE6<\/td><td>4 x 6 RPE7<\/td><\/tr><tr><td><strong>Skullcrusher db<\/strong><\/td><td>2 x 12 RPE7<\/td><td>3 x 12 RPE8<\/td><td>3 x 10 RPE7<\/td><td>3 x 10 RPE8<\/td><\/tr><tr><td><strong>Bicep curl db\/barbell<\/strong><\/td><td>3 x 12 RPE7<\/td><td>3 x 12 RPE7<\/td><td>3 x 10 RPE8<\/td><td>3 x 10 RPE8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>DAY 3<\/th><th>Week 5<\/th><th>Week 6<\/th><th>Week 7<\/th><th>Week 8<\/th><\/tr><\/thead><tbody><tr><td><strong><strong>Deadlift<\/strong><\/strong> <strong>(topset)<\/strong><\/td><td>&#8211;<\/td><td>1 x 4 RPE6<\/td><td>1 x 3 RPE7<\/td><td>1 x 3 RPE8<\/td><\/tr><tr><td><strong><strong>Deadlift<\/strong><\/strong><\/td><td>3 x 5 RPE6<\/td><td>2 x 5 RPE6<\/td><td>2 x 4 RPE6<\/td><td>2 x 4 RPE7<\/td><\/tr><tr><td><strong><strong>Larsen press<\/strong><\/strong><\/td><td>3 x 6 RPE6<\/td><td>3 x 6 RPE7<\/td><td>4 x 5 RPE6<\/td><td>4 x 5 RPE7<\/td><\/tr><tr><td><strong><strong>Hack squat<\/strong><\/strong><\/td><td>2 x 12 RPE5<\/td><td>3 x 12 RPE6<\/td><td>3 x 10 RPE5<\/td><td>3 x 10 RPE6<\/td><\/tr><tr><td><strong><strong>Seated DB press<\/strong><\/strong><\/td><td>2 x 8 RPE7<\/td><td>3 x 8 RPE8<\/td><td>3 x 6 RPE8<\/td><td>3 x 6 RPE9<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">WEEKS 9 &#8211; 12<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>DAY 1<\/th><th>Week 9<\/th><th>Week 10<\/th><th>Week 11<\/th><th>Week 12<\/th><\/tr><\/thead><tbody><tr><td><strong>Squat, lowbar (topset)<\/strong><\/td><td>1 x 3 RPE6<\/td><td>1 x 3 RPE7<\/td><td>1 x 3 RPE8<\/td><td>&#8211;<\/td><\/tr><tr><td><strong>Squat, lowbar<\/strong><\/td><td>3 x 4 RPE6<\/td><td>3 x 4 RPE6<\/td><td>3 x 3 RPE7<\/td><td>1 x 2 RPE6<br>1 x 2 RPE 7<br>1 x 2 RPE6<\/td><\/tr><tr><td><strong><strong>Bench narrowgrip<\/strong><\/strong><\/td><td>3 x 8 RPE6<\/td><td>4 x 8 RPE7<\/td><td>4 x 6 RPE8<\/td><td>4 x 5 RPE7<\/td><\/tr><tr><td><strong><strong>Cable row, wide grip<\/strong><\/strong><\/td><td>3 x 12 RPE7<\/td><td>4 x 12 RPE7<\/td><td>4 x 12 RPE8<\/td><td>4 x 10 RPE8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>DAY 2<\/th><th>Week 9<\/th><th>Week 10<\/th><th>Week 11<\/th><th>Week 12<\/th><\/tr><\/thead><tbody><tr><td><strong><strong>Benchpress (topset)<\/strong><\/strong><\/td><td>1 x 3 RPE6<\/td><td>1 x 3 RPE7<\/td><td>1 x 3 RPE8<\/td><td>&#8211;<\/td><\/tr><tr><td><strong><strong>Benchpress<\/strong><\/strong><\/td><td>3 x 4 RPE6<\/td><td>3 x 4 RPE6<\/td><td>3 x 3 RPE7<\/td><td>1 x 4 RPE6<br>1 x 3 RPE 7<br>1 x 4 RPE6<\/td><\/tr><tr><td><strong><strong>Squat from safety pins<br>from squat depth<\/strong><\/strong><\/td><td>2 x 2 RPE6<\/td><td>3 x 2 RPE7<\/td><td>4 x 2 RPE8<\/td><td>4 x 2  RPE6<\/td><\/tr><tr><td><strong><strong><strong>Hamstring curl<\/strong><\/strong><\/strong><\/td><td>3 x 12 RPE6<\/td><td>4 x 12 RPE7<\/td><td>4 x 10 RPE7<\/td><td>4 x 8 RPE6<\/td><\/tr><tr><td>Lat Pulldown<br>shoulder width, pronated<\/td><td>3 x 14 RPE7<\/td><td>3 x 12 RPE7<\/td><td>3 x 10 RPE7<\/td><td>3 x 8 RPE7<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>DAY 3<\/th><th>Week 9<\/th><th>Week 10<\/th><th>Week 11<\/th><th class=\"has-text-align-center\" data-align=\"center\">Week 12<\/th><\/tr><\/thead><tbody><tr><td><strong><strong><strong><strong>Deadlift<\/strong><\/strong> <strong>(topset)<\/strong><\/strong><\/strong><\/td><td>1 x 3 RPE7<\/td><td>1 x 2 RPE8<\/td><td>1 x 1 RPE8<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 RM TEST: SQUAT<br>BENCH<br>DEADLIFT<\/td><\/tr><tr><td><strong><strong><strong><strong><strong><strong>Deadlift<\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/td><td>2 x 3 RPE6<\/td><td>3 x 3 RPE6<\/td><td>2 x 3 RPE7<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td><strong><strong><strong>Spoto press<\/strong><\/strong><\/strong><\/td><td>3 x 6 RPE6<\/td><td>3 x 6 RPE7<\/td><td>4 x 5 RPE7<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td><strong><strong><strong><strong>Knee extension<\/strong><\/strong><\/strong><\/strong><\/td><td>3 x 12 RPE6<\/td><td>3 x 12 RPE7<\/td><td>3 x 10 RPE7<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td><strong>Tricep extension, cable<\/strong><\/td><td>3 x 10 RPE8<\/td><td>3 x 10 RPE8<\/td><td>3 x 10 RPE8<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Are you not getting the progress you&#8217;re looking for using bulk 5&#215;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&#8217;s not fucking rocket science, but it needs a bit of effort put into it. If that&#8217;s of no use, or you&#8217;re just looking for an easy alternative, then try our FREE 12-WEEK POWERLIFTING PROGRAM. Yes, free. A straightforward, no BS linear periodization&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":32,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-6849","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.ironcorpse.com\/site\/wp-json\/wp\/v2\/pages\/6849","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ironcorpse.com\/site\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.ironcorpse.com\/site\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.ironcorpse.com\/site\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ironcorpse.com\/site\/wp-json\/wp\/v2\/comments?post=6849"}],"version-history":[{"count":9,"href":"https:\/\/www.ironcorpse.com\/site\/wp-json\/wp\/v2\/pages\/6849\/revisions"}],"predecessor-version":[{"id":6872,"href":"https:\/\/www.ironcorpse.com\/site\/wp-json\/wp\/v2\/pages\/6849\/revisions\/6872"}],"up":[{"embeddable":true,"href":"https:\/\/www.ironcorpse.com\/site\/wp-json\/wp\/v2\/pages\/32"}],"wp:attachment":[{"href":"https:\/\/www.ironcorpse.com\/site\/wp-json\/wp\/v2\/media?parent=6849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}