Kristen DunsmoreIntermediate lifters familiar with squat/bench/deadlift who want to peak for a meet or test 1RM.
Designed by Kristen Dunsmore — a national champion and PhD candidate in Health & Human Performance — this 12-week plan targets novice-to-intermediate powerlifters. It reflects her coaching emphasis on starting sessions with primary compound lifts (squat/bench/deadlift), then adding accessory and bodybuilding movements to build strength and muscular balance. The cycle includes five weeks of progressive intensity, a deload at week 6, another build phase, and a peak/meet or 1RM test in week 12.
Program Roadmap
The program runs 12 weeks at four workouts per week (~60 min each) and assumes access to a full gym. Each session opens with the competition lifts (squat, bench, deadlift) performed across varying set/rep schemes and RPE targets that progress through the mesocycle (early weeks around RPE6–7, mid weeks RPE7–8, heavier lead-ins up to RPE8–9). Weeks 1–5 emphasize progressive intensity on compounds with accessory work for hypertrophy and imbalance correction (e.g., split squats, dumbbell bench, weighted planks). Week 6 is an intentional deload to recover. Weeks 7–11 ramp intensity toward a peak; week 12 is reserved for a meet-style day or 1RM testing. Accessory choices repeat each week but adjust sets/reps and RPE to support the main lifts. The program is repeatable for continued progression.
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ShouldersLegsChestLegsAbsBackShouldersLegs- Prioritize technique on the main lifts — quality reps at moderate RPE matter more than chasing weight.
- Use the deload week seriously: reduce volume and intensity to consolidate gains and lower injury risk.
- Track RPE and tonnage (volume × load) so you can objectively judge progress and adjust loads; if RPE drifts up across sessions, consider an extra micro-deload or reduce accessory volume.
- Sleep, nutrition (especially protein and caloric support), and recovery modalities (mobility, soft tissue work) must complement the gym work for strength gains.
- Match accessory choices to your weak points (e.g., hamstring work for deadlift lockout, paused benches for off-the-chest power) and keep accessory RPE slightly lower than main lifts to avoid systemic fatigue.
- If peaking for a meet, practice commands, opener selection, and warm-up pacing during the final weeks.
- If your 1RM is 100kg
- "80%" on a set means you should lift 80kg.
Coach Kristen Dunsmore is a strength coach and active powerlifting competitor who holds both bachelor's and master's degrees in exercise science and is currently pursuing a doctorate in the field. She founded Empowerlift Training to provide personalized coaching, with a coaching philosophy centered on evidence-based, practical application. Her core values focus on sustainable long-term development, mental resilience, and refined mastery of fundamental lifts.
