Years of blood, sweat, and tears have gone into learning the sport (to my novice extent) to cultivate a gym total of 1400+ at 200 lbs body weight. My first meet I totalled 1219 at 194 and learned from my online coach, world record holder Dan Green. Second meet I learned from my next online coach, several world record holder Eric Lilliebridge, and Ryan Matthews in person who owned and ran Port Kells Barbell in Canada.
I have taken everything I have learned from reading books, different methods, trial and error, and of course being my own guinea pig to create this program that I have implemented for myself over the last year.
This program is for intermediate lifters, if you haven’t started a program before, I suggest Candito’s novice program as a great candidate as well as his videos for good info.
Mark Bell of course too.
If you are looking for an online coach, contact Eric Lilliebridge, Ernie Lilliebridge JR, or Dan Green.
My program is free, and I will not be held liable for any injuries. Practice safe caution and athletic mindfulness in your training.
Remember, just because it worked for me, doesn’t mean it will yield the same results for you, however, I am very confident it will exceed your expectations.
If you felt generous and wanted to donate – here’s my paypal address –
N.dadbeh@gmail.com
Here is free the program –
*update You can download it as well as it has a calculator incorporated for your percentages.
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Looks great to me .Will give this a try after finish my current training cycle! 🙂
The pause squat? Should the 5th rep be the maxed 5th rep? Or still 70% of max on pause also?:)
I can’t open it on my phone.
what does GHR mean on the first deadlift day?
Definitely going to try this program out whenever I start my bulk. Definitely excited.
On week 10 what days do you test your lifts ? Monday squat, Wednesday bench , Friday deadlifts ?
you did not have 3 hundo.
Not a bad program at all besides the benching, not gonna go anywhere really with that little volume
awesome man! lets give it a try!
Thanks Toos! Program looks decent to me. I think i will give it a try later this year! 🙂
Hey man can you make another powerlifting motivation video? I really liked your last one
These high frequency mongers in the comments are annoying.
Hi Toos, im a beginner and i was was wondering is this the right program for me? My current numbers are low: 120kg squat, 150kg deadlift, 85 kg bench. I find myself progressing every week, should i follow this program or should i just make the best of my noobie gains and hop on the program after i do that?
hey it’s a program. I can see it working well if someone dedicates themselves to it and not worrying about any other crap. High frequency training is a new fad in powerlifting these days. everyone wants to train 8 days a week. guys like the Lilliebridges are squatting twice a month and some of the strongest dudes on the planet.
simple enough if you don’t like Toos’ program don’t follow it go do something else.
Can I repeat this program when i’m done or i should just use it once?
just recently am getting into power lifting going to give your training program a try! thanks a lot pretty hyped to start!
what about cardio
can i do it on the rest day
Hi Toos, Im new here. Thanks for all the videos, I find them very helpful. But on week 1, friday what is GHR? and “roll out afterwards – very important”? It seems you may have skipped explaining this part and I have no idea what the acronym GHR is… nor what “rolling out” is, thanks 🙂
how do i download the program without paying for microsoft office?
Sorry, but this Program is just not optimal, doesn”t have a weight-protocol, fatigue management, rpe scales, auto-regulation and it doesn’t even explain the specificity of all these exercises man. Based off your numbers I expected a little more of you since this really looks like a cookie cutter program. And frequency could be done a little different by rotating exercises and making you bench Week 1: 1x Week 2: 2x and same with some accessory exercises. But this is just based off other good programs. Nonetheless keep up the good work, but next time get into it and don’t just write “what I just do”…
Thanks for the info Bro!
thanks awesome program cant wait to get started. would it be bad if I did cardio slash bodybuilding on rest days ?
what’s a max?
hi everyone … been shy to ask but i need a serious advice … i am very overweight and i discovered powerlifting couple of months ago and i just cant explain it , its haunting me i am made for this , i just don’t know where to start … i am terrible about how to feed my body correctly , and i don’t want to make more mistakes . i just want to get into it and to be successful . so if any of you readers have a constructive advice for me , it would be a great help thank you .
Does anyone know if you can still download the program? it wont work for me
For anyone wondering you class as intermediate when you can bench 225×5,squat 315×5 and DEADLIFT 405×5. Don’t run this if you are not close to these numbers.
i cant open the file can you reuploaded?
You are great!
You are way stronger than me in the squat and deadlift but who has the time for this program with a full time job and a family and who can recover from this program with out extra help.
something wrong with the file
Thanks for the program, i will give it a go after the holidays. Would be better if you could make the file available as a pdf, i don’t have excel.
No overhead shoulder press?
cant open the file… tried 3 diferent programs… help
Once Eddie Hall stated that and it’s also backed by research the number one cause of bicep tears is deadlifts so at the end of the day I want to be strong and safe not strong and have a bicep tear because I have that macho attitude and federations are also responsible because they have the no straps rule but when injury happens they don’t take responsibility shame on them.
I appreciate the hardwork you make hats off but i miss military press
People at my high school have a larger bench than you