Intermediate Strength Program

Intermediate Strength Program (12 Weeks)

Take your training to the next level with this 12-week intermediate strength program designed for lifters ready to move beyond beginner progress and build serious strength. Using a structured progression of hypertrophy, strength development, overreaching, deload, and peaking, this program helps you maximize progress while effectively managing fatigue.

Train 5 days per week with a proven split that prioritizes the squat, bench press, and deadlift, while incorporating accessory work to address weak points, build muscle, and improve overall performance. Every main lift is percentage-based, allowing the program to automatically scale to your current strength level.

Whether your goal is to hit new PRs in the gym or prepare for your next powerlifting meet, this program provides a clear roadmap from start to finish.

What You'll Get

• 12-week structured progression
• 5 training days per week
• Squat 2x/week
• Bench 2x/week
• Deadlift 1x/week
• Hypertrophy, strength, overreaching, deload, and peaking phases
• Percentage-based programming
• Secondary lift variations and accessory exercise recommendations
• Built-in PR testing week

Important: This program is delivered as a Google Sheets spreadsheet. After purchasing, please select File → Make a copy to save your own editable version to your Google Drive. This allows you to enter your current one-rep maxes, track your progress, and personalize the program without modifying the original template.