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$29.99
Length: 12 Weeks
Lifting Frequency: 4 Days/Weekly
Type: RPE & Percentage Based.
This 12 week intermediate program is designed to help you gain poundage on your Squat, Bench Press & Deadlift quickly. The program is divided into 2 phases and ends with an AMRAP test at your current max. Over the course of 3 months, from our testing of the program, once followed closely it usually results in turning your current 1 rep maxes into 3-5 rep maxes.
Both the exercise selection and volume in this program are adjustable and will be adjusted to suit you based on your initial feedback/input when setting up the program!
This program includes an in-depth description and step by step instruction page which shows you how to set up the program to suit you and tips on running it effectively. There is also a detailed video explanation of the program if you’re feeling lazy and don’t want to read the instructions.
*Once you purchase the program you will be able to download it immediately.*
*If for any reason you have trouble with your purchase or download, please reach out to us as soon as possible.*
Skinner Myers (verified owner) –
I’ve hit PR’s on my squat and bench and I’m only on week 6. Definitely gonna do volume’s 2/3/4 after this. I’m 42/73inches tall/212# and never really lifted consistent enough to reach my genetic potential. Super pump about these programs! Keep up the good work!
MIles Walters (verified owner) –
This program helped me get passed some PRs I didn’t think I could reach in the time I did at 150 lbs 20 years old my bench started out at 280 and I reached 300 at the end of the program and for deadlift i was at 470 and my goal was 500 I got very close to hitting that weight in the gym and instead got 485 for my max I plan on starting vol this week and hope to blow through 500 this time
Taj (verified owner) –
Great programme, turned my Squat and Deadlift 1rms into 5rms and my bench 1rm into a 4rm! Moving onto V4 next
Anthony Ferrara (verified owner) –
Personally I needed a stable solid and reliable program. It has helped me a lot I’m on week 4 and I’m already feeling stronger. Overall great program and especially for the price. I will definitely get volume 2 when I conclude the first 12 weeks
Oscar –
Really like the program. My maxes are going crazy atm.
Connor Heiden (verified owner) –
Overall, the programme is fantastic; it has improved and increased my lifts across the board! Best money I’ve spent with regards to lifting ever!
However, I haven’t noticed any de-load weeks except from the days before the max testing… would also love to see some accessory work like RDLs or dips chucked in there!
Other than that, I honestly can’t think of many flaws at this current moment in time. Great job guys.
David Luna (verified owner) –
Added 40lbs to my squat and deadlift and solidified my bench ! Starting Volume 3 Monday!
Ashley Fernander (verified owner) –
I absolutely love the program. I feel like it challenges me when I need to be challenged and takes me back without me even recognizing. Im on week 8 and I already feel the difference, im repping pounds away from my max
Kyle Taljaard (verified owner) –
First powerlifing program I ran, got good results so I’m happy.
Dan (verified owner) –
Pretty good program. Lots of customizable frequency, lots of compounding volume. I think it’s a good program, based off of personal lifting experience (with knowing my frequency and strength, recovery, etc.) and that it is also customizable to the individual.
Alex (verified owner) –
I just finished my first block of this program. My PRs before starting were S: 485, B: 350, DL: 535. I hit a plateau leading up to these maxes and decided to purchase this program. This is my first structured program I have followed. Tonight my new PRs are..S: 535, B: 375, DL: 585. This program definitely works as long as you stay disciplined and listen to your body. I am competing in my first meet in November and will be doing two more blocks of this program. Highly recommend.
Martin –
I never thought a pre built program would be as beneficial compared to having a coach until I tried this one. Given I’m with a coach now but in my “off season” I gave vol 1 a go and benefitted huge from it. Within the first 2 months I made my competition maxes look like RPE 6-7s and I had purchased it about a week after my first meet. Being able to make such huge progress so fast was definitely exciting and I highly recommend trying these out.
Mario (verified owner) –
I think it was an awesome program for a beginner. I got use to training the 4 days a week and I feel like it made me feel stronger on top of getting stronger. I feel like I did enough of each movement a week to progress at a good rate.
Nick (verified owner) –
My honest opinion is if you have been stuck or plateaued with your maxes and reps you need to buy the 12 week intermediate program. Personally, this program helped me increase my volume PR’s and my Max PR’s. Each week I volume PR’ed and I was so surprised how much my maxes increased at the end of the program. My deadlift increased by 30 pounds, squat increased by 20 pounds, and bench increased by 20 pounds also. Side note: ( I was also a couple weeks were I was unable to lift due to COVID.) So, at the end of the program I was really surprised. For $30 and to be able to have the program forever, it is worth it. Doing this program will help you achieve your power lifting goals. Do not hesitate to buy.
Joseph Tran (verified owner) –
When I started it’s was a lot of volume but cause I’m pretty new but got used to and started to get a lot stronger then I expected by the 8th week I was already reping my prs so I personally recommend this program just get good sleep and eat right and you’ll be on your way to being like strong.
james –
ive done day 1 of the squats and percentages are great, but got deadlifts the next day and have so much doms its crazy, i dont know if i can complete the deadlifts to be honest the day after
Cameron Martin –
The program works even if not followed perfectly, and it was very fun to learn more about how powerlifting programs work. I progressed very well with my lifts and will definitely do it again soon!
Emil (verified owner) –
Jamal you the GOAT for this, love from Sweden
Daniel Nordsmark (verified owner) –
I had some very good results on this program. Getting in contact with the team for quick questions wqs easy and I always got a very fast response. Honestly just a very solid “spreadsheet program”, I’d probably need a tailor made program from a coach to see better results.
Andrew (verified owner) –
It’s been amazing, Maybe an tutorial on how to do rpe in the next one!
Mark Tritter –
I really like it, just started my week 9 and i feel stronger than ever, i Can confidently say that all 3 lifts have gone up, which is great (this is the first program i have ever run)
Emmanuel Espinoza (verified owner) –
I loved this program. It was tough and it got me comfortable with lifting heavier weights and to push myself.
Martin Nikolov –
Very solid setup but the acessories are pretty short and not quite the “pump” type of workout I’m looking for at the end so I adjust that myself. As for the sbd you killed it, perfect considerations of recovery to each lift, different variations, and carefully calculated programming like the 4×4 for first 4 weeks with 2-3% jumps per week
Taylor Surma (verified owner) –
Some of the days are super long, but it definitely pays off. On week 7 now and old PRs are moving easy. I’d be very surprised if i didn’t hit 10+ Lb PRs once finished.
Ted (verified owner) –
Decent program, not much mention of technique ques or how to do RPE. Probably should have been $30 instead of $40
Erica Howell (verified owner) –
Managed a 45lbs pr total on the V1 very organized and nice but program so confusing because i couldn’t open the program on my phone but someone responded quickly and addressed the problem.
Kody (verified owner) –
its great way better than my own, wouldn’t change much about it
Jordon Hampton (verified owner) –
This program won for me because my squat technique isn’t the best and with this program I was able to customize the program that I can up the volume on my desdlift and bench whilst keeping my squat volume moderate. Thumbs up to you jamal for the customization you gave in our program just started week 10 and already hitting some volume prs
Steve (verified owner) –
The one complaint I can say I had was I would of maybe liked a couple more bodybuilding movements but outside of that really loved how my sbd progressed. PRd 10lbs squat, 15lbs bench and 25lbs deadlift.
Devin mathis –
I think the program design is awesome, I like the rpe and percentage work, some warm up and mobility routine for each workout would be great
Andrew (verified owner) –
Communication with my last coach was pretty terrible so I ended up dropping him a while back and i picked up this program when i saw Jamal post it in his story. I love it so far and the customization makes me feel like I can run it again with everything turned up to max. Right now i’m on week 9 but i’ve PR’s my bench and squat a few time already, if you can get this on sale then this is a must buy for me!
Brendan (verified owner) –
I would say it’s a bit confusing at the start if you’re a complete beginner like me but once i got the hang of the RPE stuff and asked a few questions on the instagram page it was really good, I put 110lbs on my total in these 3 months
Brian (verified owner) –
I am only on week 8 but my lifts have already exploded. I really like this program and might be the best one I have ever done yet. Generally this is my favorite frequency with squat 3 times a week bench 4 and 2 deadlifts. I also like how it uses a mix of rpe and percentages. The program ends with an amrap but I am going to do a 1 rep max instead. I would prefer the programs to end with a 1 rep max.
Rory Christian (verified owner) –
The PL community is sleeping on this website
Akeem Gentry –
Easy to follow! I wouldn’t change anything about it
Romeo Benitez (verified owner) –
4 out of 5 imo, almost a perfect program but I just wish it peaked you toward 1rms and not 3rms
Derren Fuentes (verified owner) –
Best program i’ve ran to date. 50lbs on my dead 40 on my squat and 20 on my bench.
Alec Aguilar (verified owner) –
Love it. Finally seeing progress again after hitting a plateau. Day 1 squats are a little more of a grind from the previous week’s Day 4, but still doable. Bench press has increased tremendously.
Robin Andersson (verified owner) –
I give this program a 10/10 it really helped me progress and pushing out new PR’S.
Maxim Uebel (verified owner) –
Difficult to say since I just finished week 2. But its fun and i like the layout, the paused deadlifts on day 2, day after the heavy squats, are killing me tho >< but in really looking forward to the remaining weeks!
Shane Mendez (verified owner) –
Definitely not your typical cookie cutter program that I expected insane exercise selection and manipulation of variables.
Elijah Cortez –
definitely got me more comfy and confident with heavier loads. a lot of other programs leave the rpe lower but with this program i definitely feel like i’m pushing myself hard. i’ve even progressed quickly on the accessorie movements
Ross Stein (verified owner) –
could you guys make the next version of this peak you to 1rms
Ziggy (verified owner) –
I was sorta unsure at the start but i’m honestly shocked that more people aren’t running or talking about this program, you guys need to get this out there, it’s good
Cobie Weir (verified owner) –
Gains were unreal on this, I also didn’t expect the accessory movements to be so well structured.
Dakota Morse (verified owner) –
The customization is the best part, you do need to be careful though as you can set it high to the point that the volume would be too much
Mitchell Evans (verified owner) –
Very well set out and enjoyable. making good strength gains aswell.
Robbie (verified owner) –
The main thing for me that stuck out was just the great structure of the program. I just started but love how things are going
Jordan (verified owner) –
10 outta 10 from here
Colby buccheri (verified owner) –
Its awesome. Its so different from what im used to.
Daniel (verified owner) –
Awesome progressive Overload throughout the program, the Sbd days are extremely taxing tho
Allen Zhu (verified owner) –
I love it! My lifts have been getting better and progressing well!
Taylor (verified owner) –
I’m on week 8 it’s been great so far. The lack of accessory work is a concern but I’m new to the powerlifting style so I’m trusting the process. Bench has really improved imo.
Kristian (verified owner) –
It’s the first real programme I’ve ran, very satisfied so far, I’m in week 11 now and will soon be going for the amraps. I’m doing this programme with a back injury so I hav not been able to go as heavy on the deads. Still got a little better at dead, but the squats and bench seem to have improved by about 10kg. Looking forward for day 3 in week 12
Kyle Lucas (verified owner) –
Exactly what I was looking for in a powerlifting program, multiple compound movements each day and a little bit of volume work as well. Also very affordable at only $30 for 12 weeks.
Malcolm Martin –
Great Program, love the programming it self. Some small adjustments like adding more RPE for back down sets or even top sets instead automated numbers
Josh –
I loved the program. It killed me in a good way and made me so much stronger. The only thing that would’ve made it better is if it was a 5 day program. However, I know 4 days was probably the best amount because there has to be time to recover. This was the best program I’ve ever done for strength.
Howard Ho –
I think the program been perfect. Been in the pocket with every workout, no hiccups or plateau, just weekly progression. Only started working out this year so still a beginner.