Program Length: 12 Weeks (3 Months)
Overall Lifting Frequency: 4 or 5 Days/Weekly
Type: RPE & Percentage Based.
This second edition of Jamal’s intermediate program is hands down our best training program to date. We took all the feedback we got from 100’s of you guys and we added in, more variation options, an optional 5th training day, more in-depth customization, more accessories and accessory options, warm-up recommendations and more!
We started working on this program back in September and we’ve been tweaking, refining and adding to it since then. Now, we’re super excited to finally share it with you! We believe that this is one of, if not, the most complete powerlifting/strength training programs on the market.
9 Key Features:
If you’re looking for a program to help you PR your Squat, Bench press and Deadlift, this is it.
This program includes an in-depth description and step by step instructional page which shows you how to set up the program to suit you as well as 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.*
Jacob call (verified owner) –
Honestly, it is the best program I have ever ran
Xavier Wiemken –
When running this program I also switched from lowbar to high bar squat and from touch and go bench to competition bench but after running it I hit a 50 pound squat PR and a 30 pound bench PR it didn’t do anything crazy for my deadlift however but still happy with the results
Sebastian Goh –
Loved the program outline, managed to get my squat and deadlifts from 185kg to 200kg and 235kg to 245kg respectively, the only critique i would give is to have a section where i could actually record down the numbers and RPEs which i experienced from the sets, other than that, it was a solid program! Would definitely recommend!
Kristoffer Broen Berg (verified owner) –
Great program. My first proper powerlifting program. I’ve run 5-3-1 for a couple of years, but progress was stagnant.
Def recommend the program, and learning RPE if you’re not familiar. Added 22lbs to my bench, 22lbs to my deadlift (would’ve been more, long story) and 65 damned pounds to my squat. Very pleased. Cant wait to try v4 in the fall.
Brendan (verified owner) –
Definitely not an intermediate in PL, but tried the program because I have been Olympic lifting for quite awhile. I wanted to mainly focus on BP and DL and let me tell you…this program was exactly what I needed. While my BP only went up 3kg due to a Pec injury from weeks 3-8, my DL went up 30kg. One of the most underrated exercises that just plain works are high rep paused back squats. I am an ATG man, and the weeks of 8-9 reps were extremely tough, but rewarding. My squat went up 6kg as well. I think this program would have been even more useful PR wise if I had tried to PR on different days and not at a semi-mock meet. 10/10 programming, but definitely be ready to sacrifice a lot of time for this one.
Emil Loge (verified owner) –
The best program i’ve ever run hands down
Marcello (verified owner) –
Start : S140KG B100KG D205KG
After 2x Phase : S190KG B110KG D220KG
Mohammad smaily –
It’s super amazing , and have alot of volume work, it just needs a good recovery and food plan to stay up to it
Bobby Slusher (verified owner) –
Amazing program. My squat went from 460 to 500 and my deadlift went from 530 to 570 with a little more in the tank. I sadly didnt get to max my bench because of a pec tweak but it was definitely on track for a PR as well. This program is 100% worth the buy. You will see results no doubt.
Marius Heddeland Karlsen (verified owner) –
My first powerlifting program, and the experience was great. Solid program with a lot of personal choices with rpe, choice of variatons etc. Really good price compared to other programs (bought with 30% off)
Walker Franklin –
This program was honestly nothing like I’d ever seen, in a very good way. It does such a good job of incorporating the accessories with the compounds and giving explanations to exercises you aren’t familiar with.
Darius Young (verified owner) –
Really an outstanding and thoughtful program. I love the subtle customization and there’s definitely been noticeable gains in my strength.
Wafiq (verified owner) –
Love the in-depth preview, information and overall support provided. Makes it worth the money with the amount of resources given. Personally PR-ed all 3 lifts and will be running it again during my strength block.
Dane Murphy (verified owner) –
Very customizable to everyone which is great and shows crazy results.
Nico Korhonen –
4,5/5 Likes that the program is easy to follow. Basic movements that work but I would have liked more variety in movements.
Artem (verified owner) –
I was choosing program that would fit my schedule and goals and the Vol.2 was the best option. I was able to train heavy compounds a lot and get better with my technique on each of them. The weight during each session is heavy enough to prepare the body for future PRs.
Gints (verified owner) –
The program setup is awesome, the fact that at the start You have evaluate Yourself and program makes adjustments based on Your answers. Would like the program to make adjustments to accessory exercises according to persons weak points. The very cool thing is that the squat volume is so well adjusted that a not only got great squat strength gains but also built a great set of quads.
I didn’t build alot of strength because of my job (I can only workout one week on, one off). Which leads to my next succession, some possible maintenance work that a person can do without equipment, to minimise deterioration, if a person is in a similar situation as me.
But even with my fcked up schedule I still managed to get some gains.
Marques K. (verified owner) –
This program was what i needed i was stuck at a plateau for so long but after the third week of the program i knew i was getting stronger and by time i got to the end i had a 45 lbs PR on squats and 25 on bench. I didn’t try to max deadlifts 🥲
good so far haven’t finished
Trey Fritz (verified owner) –
Love how easily it can be modified
Blake (verified owner) –
I really enjoyed it, by far the best program I have ever run. Felt like I had to puke after the first session which I have never had that feeling before when training. Got a lot of strength/size gains
Nhat Le –
I was making too much gains my top set felt like butter
Matej (verified owner) –
I made a crazy progress in past 12 weeks (20kg on squat PR, 15kg on bench press and 25kg on deadlift). I enjoyed the program and its structure, it is very cheap and I also got stronger on variations.
Amazing results, first powerlifting program and results are mind blowing
Viktor (verified owner) –
Ive ran Vol2 program as my first step into powerlifting and it felt great. I gained about 50 kg on my total. Id recommend it to anyone who tryna lift heavy!
Txema (verified owner) –
The program is great, I specially progressed in my bench press. Unfortunately I got my back injured doing a squat single at week 9 so I could not finish the program nor hit a PR in deadlift. I hit a +5kg in squat a couple weeks after, when my back felt great.
Ellwood Miles (verified owner) –
This program has change my training around! I’ve gained at least 20lbs in each lift and I feel stronger and more stable during my lifts. I recommended it to 4 Friends that have all bought the same program! It’s a game changer!!
Harley Carter (verified owner) –
I was really surprised at how well it worked. Coming from more classic programs that had me basically squatting, benching and deadlifting once a week to this one with everything multiple times a week I was expecting to be run into the ground. The variations, loads and rep ranges seemed to really work well though and I was actually a lot less stiff and achy between sessions. Simple, easy to understand and works very well…. give it a go.
Edouard Gagnon (verified owner) –
Honestly the best program you can get without a face-to-face coach
I really enjoy the volume in this program, especially the ability to choose your recovery and form in the beginning which is customisable. I seem to get injured in the middle of the program but i guess I set those numbers too high. The one thing I would add is a generator that fills our all the numbers for each day for top sets and back off sets as it can take some time to fill it all out but its not a major issue. Other than that very informative, has great instructions and easy to use, and the additional ab work is also good.
Myles Turpie (verified owner) –
Incredible program, very easy to follow and good share of variety and ability to adapt certain things. Could always add the ability to change more accessories instead of changing one every 4 weeks, but other than that am very happy.
Anas (verified owner) –
Great program!! Made a lot of gains physique-wise but due to a multitude of outside factors I made less strength progress than I anticipated which is why I decided to get a coach (and not run it again) so he can help me directly and manage stuff like volume ect week to week!
can be a bit repetitive but works very well
Ryan Mandia (verified owner) –
The program was very well designed and easy to follow. I added 65 pounds to my total in the 12 weeks with alittle more in the tank. The bench frequency was definitely something to get used to because I was used to only 2 days a week but ultimately it worked very well as long as I stayed in the right RPE. The deload felt like their wasn’t enough decrease so I ended up being the weights down another 5-10% on some of the lifts. Overall though I will run it again and it taught me well how to stay within RPE and to listen to my body
Oliver (verified owner) –
I am at week 4, and I’m feeling amazing. It’s a great help to have the program or else I wouldn’t have been able to make such good programming myself. It gives the structure i need, and is very intuitive. Very good all a round
Dallas Williams –
Great program , rapid growth in SBD
Amazing I just run these programs back to back
Daris Badic –
Great program, with good linear progression and periodisation between the start working on hypertrophy then tapering out before the last week to high intensity lower hypertrophy. Overall solid, all I can add is too add some more accessories for those at home gyms with no machines 🙂
Taylor Tran –
Honestly, a great program. I made so much progress in the summer adding well over 200lbs over my old total and I started powerlifting because of this program.
John Moral (verified owner) –
Honestly I really enjoyed it. I used it to get ready for my comp and put up 30 pounds on my squat, 60 pounds on my bench and nearly 100 pounds on my deadlift. I would 100% recommend this to anyone who is just starting out or seasoned lifter.
Stephen Gomez (verified owner) –
I honestly loved the program overall. I ended up having to tweak it slightly after about 8 weeks of running. I wasn’t recovering well from the 3x squats and 2x deadlifts so I dropped it to 2x squat and 1x deadlift and I ended up doing very well with that the last 4 weeks. I hit lifetime PRs in all of my lifts. My squat jumped up 30lbs, bench 20, and deadlift 25. Amazing program overall.
Dodge Rafallo (verified owner) –
I love it! I’ve seen strength gains throughout the program.
Tobias Christian Mogensen (verified owner) –
Really solid program! The increased volumen (compared to what I’m used to) forced me to drop olympic shoes which fix my patella tendon issues and widen my bench grip which fix my shoulder issues! Really liked it a lot!
Donivyn Zanders (verified owner) –
The program is bananas! The value for your price is crazy. Love the program and it is continuing to serve me well.
Sebastian (verified owner) –
I know the program is supposed to have like the hypertrophy start or whatever but throughout the program the weights auto generated never felt heavy or challenging.
Trey Perry (verified owner) –
I love the strength gains I’m making. In the first six weeks my squat has gone up from 485 to around 515, my bench has gone up about 10 lbs, and I can almost pause deadlift my previous PR of 585 lbs.
Joe Vande Vusse (verified owner) –
Only giving it a 4 because I’m half way through, and I don’t know how my numbers will increase yet. So far though, it seems like I’ll be making strength gains as well as some size. I’m very happy with it.
Josh Hale (verified owner) –
I absolutely love Jamal’s programs. I did volume 1 first and it added 50lbs to my squat, 20lbs to my bench, and 70lbs to my deadlift. I’m just finishing up the deload week on the intermediate volume 2 program, and I can’t wait to see the results when it comes time to max out. These are the best programs I’ve ever done for powerlifting.
Ronan casey (verified owner) –
I love it
I loved it, workouts were amazing.
Mike (verified owner) –
You can’t beat this program for the price a lot of information for cheap thank you guys
James Mackie (verified owner) –
Absolutely incredible value for money. It is so customisable and caters to your every need. Worth every penny!
Brian Le (verified owner) –
This program is by far one of the best out there. I can’t imagine this being beat by any other program. The customization on each of the lifts is also amazing. You can literally set up the program suited to your self as well as choose the secondary lifts you like best. I also really like how there were top singles in the program to build confidence and technique.
George Denton (verified owner) –
Really good, has helped me increase my total by 30kg
Miguel Tixi –
Best program I’ve gotten into. Gained size and lots of strength!
Tom (verified owner) –
This is unreal guys! You all should be proud of making this! Im quite new to powerlifting im already in week 4 and my lifts i can tell are already on the rise. 180kg pause deadlift for 1 now is 6 reps at week 4 🤯🤯🤯 . Thank you cant wait to see the end lifts 💪💪💪
Melker Johansson (verified owner) –
Great value for the price you pay, good information and great customization for a program made for everybody. It is what you would expect and a bunch more
Ruben (verified owner) –
*Only in week 2*
This program so far has been great for lower body and core strength, however the benching 4x a week is a little too much for me. I currently have a bit of chest pain, and my physical therapist says its most likely because of the abnormally high bench volume, i would love to see this program with two of the bench sessions swapped for shoulder press and incline bench maybe.
Leo Rudzki (verified owner) –
Really like the program looks like a lot of effort was put into it
Laurence (verified owner) –
This is a great program , it’s individualized for each lifter’s technique and recovery ability. I’m only in the first few weeks and I’m already seeing improvements not only in Rep PRs but also technique improvements. I’ve done other programs that’s either I felt like I hadn’t done enough volume or that I end up very fatigued but with this program I feel like I’m hitting the optimal volume for me.
Tom (verified owner) –
Man, currently in week 10, my Max bench was 85 kg Before i Benched 105 for 3 today rpe 7.. dont know Why But it Works. Just invest the 40 bucks or whatever and gain like crazy
Ben lynam (verified owner) –
Overall I do really like the program, i like that it’s 4day plan with an optional 5th day. One thing I would like more of is more of specific days like lags back chest etc. I tend to enjoy working out Monday Tuesday Thursday Friday which is possible with this program but for example day 3&4 have repeating muscle groups and I’ve always been taught to shy away from that. But other than that the program is really a fresh change for me
This was my first powerlifting program and it felt great. I did have some trouble with injuries but still my total has grown a lot. I would assume it has grown about 100 lbs. It’s great because you can personalize it a lot depending on your recovery and ability to handle volume.
Isaac Grasmick (verified owner) –
Awesome program, love how customizable it is.
Sander (verified owner) –
I haven’t finished the program yet, but I am already seeing PRs on my top sets. I love the customization and style of programming, and using RPE for top sets ensures you get the right amount of progress from week to week, although it needs some training to understand how to estimate RPE. Workouts tend to be fairly long (90-120 minutes depending on rest times) but that’s usually not a problem. In the beginning I thought this program looked extremely easy the first weeks, but the intensity builds up just fine over time.