Barbell Intermediate
For lifters whose squat, bench and deadlift have not moved in months. Heavier triples, planned volume and a coach who reads your bar speed.
For
Two years or more of steady lifting
Length
12 weeks
Sessions
4 sessions a week, 70 to 80 minutes
Equipment
Rack, barbell, plates to at least 315 lb, bench
Lead coach
Andre Lewis
How this program runs
Your coach rewrites the plan every Sunday from what you logged, so the weeks below are where you start, not where you have to stay.
Who it is for
You can squat and deadlift with good form, you train four days a week already, and your numbers have been flat since spring. You want a plan that pushes, and someone to tell you when to back off.
How the 12 weeks run
Two volume blocks of four weeks, a three week intensity block with heavy triples and singles at RPE 8, and a deload. Accessories rotate every four weeks based on what your videos show.
What your coach watches
Bar speed on your top sets, how your RPE ratings line up with the video, and recovery signals from your watch. If sleep drops for a week, the plan drops with it.
Your first coached week can start two days from now
Book a 20 minute call. If coaching is not the right fit for you, your coach will say so and point you somewhere better.