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12-week intermediate powerlifting meet prep

v1

A periodized 12-week strength program designed to peak an intermediate lifter for a powerlifting competition through systematic accumulation, intensification, and realization phases.

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powerliftingstrengthpeakingperiodization

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install 12-week intermediate powerlifting meet prep and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Assess Baseline and Nutrition:

    • Retrieve or ask for the user's current 1-repetition maximums (1RM) for the Squat, Bench Press, and Deadlift.
    • Use compute_protein_target to recommend a range of 1.6g–2.2g per kg of body weight to support recovery.
    • Advise the user to maintain a caloric surplus or maintenance throughout the 12-week cycle.

  2. Initialize Phase 1: Accumulation (Weeks 1–4):

    • Create 4 weeks using create_week.
    • Structure: 3–4 training sessions per week focusing on volume and technique.
    • Loading: Set main lifts at 65%–75% of 1RM for 6–10 reps.
    • Progression: Program an incremental increase in sets from Week 1 (3 sets) to Week 3 (5 sets).
    • Deload (Week 4): Implement the "Half-Volume" protocol. Use create_workout to reduce sets/reps by 50% while maintaining 80%–90% of Week 3's intensity (RPE 5–6).

  3. Initialize Phase 2: Intensification (Weeks 5–8):

    • Create 4 weeks using create_week.
    • Structure: Focus on force production and neural drive.
    • Loading: Set main lifts at 75%–85% of 1RM for 3–6 reps.
    • Progression: Increase loads by 2.5%–5% weekly in Weeks 5–7, provided the RPE remains between 7 and 9.
    • Deload (Week 8): Repeat the "Half-Volume" protocol (50% volume reduction, RPE 5–6).

  4. Initialize Phase 3: Realization & Peaking (Weeks 9–12):

    • Week 9: Program heavy triples/doubles at RPE 8–9.
    • Week 10: Program heavy singles ("Openers") at ~90-92% of 1RM. Phase out general accessory work in favor of competition-specific movements.
    • Week 11 (Taper): Reduce total volume by 50%–60%. Schedule a session early in the week to touch ~85% for a single to maintain neural priming.
    • Week 12 (Meet Week): Schedule 1–2 very light sessions (e.g., 2 sets of 2 reps @ 50% 1RM) early in the week for active recovery and mobility.

  5. Apply Autoregulation Rules:

    • Instruct the user on the RPE Cap: Main lifts must stay between RPE 7–9.
    • Provide the Autoregulation Adjustment: If a prescribed load feels like RPE 10, instruct the user to reduce the load by 5%–10% for that session.

  6. Support and Equipment:

    • Note in the program that competition-standard equipment (belts, wraps, shoes) should be used consistently during Blocks 2 and 3.
    • Use remember to store the user's 1RMs and competition date for progress tracking.