Designed to improve your Benchpress, Deadlift, and Squat.
The 8-week program includes your main lifts - Back Squat, Bench Press, Deadlift - with plenty of strength and accessory work to improve these lifts.
You will need access to conventional gym equipment.
Each session will last between 45 minutes to one hour
We’ll have to see how the plan actually works on strength numbers. Most of the plan is decent. Few errors on it. When it comes to deadlift days it’s missing what percentage we are supposed to work at. This is on the week 3 day 3 portion and beyond. It appears that those days are dedicated DL days. Since they are 10x3- 10x1 in the following weeks I’m assuming 90-95% 1rm range. And for a DL with a 2s pause below the knee, are we not letting the bar actually touch the ground? We’ll see how the plan works and based on that the rating could go up or down, but due to the few technical errors I’ll give it a 4 star for now.
I’m currently overseas and I’m working through this program. I love the program and I can’t wait to see the end results… I’ll probably run through a couple of times because I love it that much. Awesome program! Thank you Derek.
I am currently in Iraq and wanted to take a break from crossfit to get a bit stronger. This lifting program has made a huge difference. Recently made the 1000lb club over here and am currently working toward a 500lb deadlift.
I've used Derek's programs before for various training regiments, but this was my first time with the powerlifting program. Wanted to build back up a solid base of strength after I had finished up an IronMan I had been training for for awhile so I could go back to compete in the CrossFit circle. This was a great way to build up that base quickly & efficiently. At 160lbs, I built my DL up to 400, Back Squat to 305, OHP to 155 & Flat Bench to 235 - all solid numbers for myself personally and close to all time PRs, which I was impressed with given it was only 8ish weeks. Would definitely recommend
The good- it's a great workout once you figure it out.
The bad- it's not complete. It's missing percentages and weights. I've emailed a couple times and told they were working on it. Followed up with no response.
Bottom line: it's worth $25 even though it's missing basic information.