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Jamal Browner's 12 Week Intermediate Vol. 1




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.*

47 reviews for Jamal Browner’s 12 Week Intermediate Vol. 1

  1. 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.

  2. 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.

  3. 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

  4. 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.

  5. 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

  6. 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.

  7. Allen Zhu (verified owner)

    I love it! My lifts have been getting better and progressing well!

  8. Daniel (verified owner)

    Awesome progressive Overload throughout the program, the Sbd days are extremely taxing tho

  9. Colby buccheri (verified owner)

    Its awesome. Its so different from what im used to.

  10. Jordan (verified owner)

    10 outta 10 from here

  11. 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

  12. Mitchell Evans (verified owner)

    Very well set out and enjoyable. making good strength gains aswell.

  13. 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

  14. Cobie Weir (verified owner)

    Gains were unreal on this, I also didn’t expect the accessory movements to be so well structured.

  15. 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

  16. Ross Stein (verified owner)

    could you guys make the next version of this peak you to 1rms

  17. 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

  18. Shane Mendez (verified owner)

    Definitely not your typical cookie cutter program that I expected insane exercise selection and manipulation of variables.

  19. 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!

  20. Robin Andersson (verified owner)

    I give this program a 10/10 it really helped me progress and pushing out new PR’S.

  21. 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.

  22. Derren Fuentes (verified owner)

    Best program i’ve ran to date. 50lbs on my dead 40 on my squat and 20 on my bench.

  23. 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

  24. Akeem Gentry

    Easy to follow! I wouldn’t change anything about it

  25. Rory Christian (verified owner)

    The PL community is sleeping on this website

  26. 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.

  27. 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

  28. 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!

  29. 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

  30. 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.

  31. 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

  32. Kody (verified owner)

    its great way better than my own, wouldn’t change much about it

  33. 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.

  34. Ted (verified owner)

    Decent program, not much mention of technique ques or how to do RPE. Probably should have been $30 instead of $40

  35. 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.

  36. 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

  37. Emmanuel Espinoza (verified owner)

    I loved this program. It was tough and it got me comfortable with lifting heavier weights and to push myself.

  38. 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)

  39. Andrew (verified owner)

    It’s been amazing, Maybe an tutorial on how to do rpe in the next one!

  40. 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.

  41. Emil (verified owner)

    Jamal you the GOAT for this, love from Sweden

  42. 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!

  43. 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

  44. 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.

  45. 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.

  46. 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.

  47. 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.

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