EMBRACE THE PROCESS: 8-Week
by Chuchington
WELCOME
Though my Intro to Powerlifting Program (ITPP) received a lot of
positive feedback, I realised a lot of my followers are already
beyond the beginner level. So, I set out to create a program
better-suited for the intermediate lifter, which doubles as a next-
step for the ITPP.
For those that have worked hard to improve their technique and
have experienced at least a taste of powerlifting-style
programming: it's time to embrace the process. Powerlifting
training is highly repetitive - it's not always fun, but it works, and
seeing progress makes it all worthwhile.
: @CHUCHINGTON : @CHUCHINGTON
GUIDELINES
REST TIMES
Rest times for primary lifts (first two exercises each day): 3+mins
Rest times for secondary lifts: 60-120s
RPE
RPE Reps in the tank
10 0
9.5 Maybe 1
9 Definitely 1
8.5 Definitely 1, maybe 2
8 Definitely 2
7.5 Definitely 2, maybe 3
7 Definitely 3
6.5 Definitely 3, maybe 4
6 Definitely 4
< 6 69 billion
: @CHUCHINGTON : @CHUCHINGTON
HYPERTROPHY PHASE WEEK 1
of 4
Squat: 4x8 @ 66% 1RM
Day 1 Bench Press: 4x9 @ 64% 1RM
Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
Cable Tricep Pushdown: 4 x 15 @ RPE9
Leg Press: 3 x 15 @ RPE9
Deadlift: 3x8 @ 66% 1RM
Day 2 Single Leg DB Romanian DL: 3x15 @ RPE6
Deadlift Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
Squat: 3x6 @ 69% 1RM
Day 3 Bench Press: 1x5 @ 78% 1RM, 4x5 @ -8%
Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
Overhead Cable Tricep Extension: 4 x 12 @ RPE9
Leg Extension: 3 x 15 @ RPE8
Deadlift: 3x6 @ 69% 1RM
Day 4 Close Grip Bench Press: 4x7 @ 62% 1RM
Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
: @CHUCHINGTON : @CHUCHINGTON
HYPERTROPHY PHASE WEEK 2
of 4
Squat: 4x8 @ 69% 1RM
Day 1 Bench Press: 4x9 @ 67% 1RM
Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
Cable Tricep Pushdown: 4 x 15 @ RPE9
Leg Press: 3 x 15 @ RPE9
Deadlift: 4x8 @ 69% 1RM
Day 2 Single Leg DB Romanian DL: 3x15 @ RPE6
Deadlift Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
Squat: 3x6 @ 69% 1RM
Day 3 Bench Press: 1x5 @ 80% 1RM, 4x5 @ -10%
Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
Overhead Cable Tricep Extension: 4 x 12 @ RPE9
Leg Extension: 3 x 15 @ RPE8
Deadlift: 3x6 @ 69% 1RM
Day 4 Close Grip Bench Press: 4x7 @ 64% 1RM
Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
: @CHUCHINGTON : @CHUCHINGTON
HYPERTROPHY PHASE WEEK 3
of 4
Squat: 4x7 @ 74% 1RM
Day 1 Bench Press: 4x8 @ 69% 1RM
Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
Cable Tricep Pushdown: 4 x 15 @ RPE9
Leg Press: 3 x 15 @ RPE9
Deadlift: 4x7 @ 74% 1RM
Day 2 Single Leg DB Romanian DL: 3x15 @ RPE6
Deadlift Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
Squat: 3x6 @ 71% 1RM
Day 3 Bench Press: 1x4 @ 84% 1RM, 4x4 @ -10%
Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
Overhead Cable Tricep Extension: 4 x 12 @ RPE9
Leg Extension: 3 x 15 @ RPE8
Deadlift: 3x6 @ 71% 1RM
Day 4 Close Grip Bench Press: 4x6 @ 66% 1RM
Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
: @CHUCHINGTON : @CHUCHINGTON
HYPERTROPHY PHASE WEEK 4
of 4
Squat: 4x7 @ 72% 1RM
Day 1 Bench Press: 4x8 @ 69% 1RM
Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
Cable Tricep Pushdown: 4 x 15 @ RPE9
Leg Press: 3 x 15 @ RPE9
Deadlift: 4x7 @ 72% 1RM
Day 2 Single Leg DB Romanian DL: 3x15 @ RPE6
Deadlift Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
Squat: 3x6 @ 71% 1RM
Day 3 Bench Press: 1x4 @ 81% 1RM, 4x4 @ -8%
Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
Overhead Cable Tricep Extension: 4 x 12 @ RPE9
Leg Extension: 3 x 15 @ RPE8
Deadlift: 3x6 @ 71% 1RM
Day 4 Close Grip Bench Press: 4x6 @ 66% 1RM
Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
: @CHUCHINGTON : @CHUCHINGTON
STRENGTH PHASE WEEK 1
of 4
Squat: 2x2 @ 83% 1RM, 3x4 @ 74% 1RM
Day 1 Bench Press: 4x7 @ 68% 1RM
Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
Cable Tricep Pushdown: 4 x 15 @ RPE9
Leg Press: 3 x 15 @ RPE9
Deadlift: 1x2 @ 84% 1RM, 4x4 @ 74% 1RM
Day 2 Single Leg DB Romanian DL: 3x12 @ RPE6
Deadlift Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
Squat: 4x6 @ 72% 1RM
Day 3 Bench Press: 1x1 @ 85%, 4x4 @ 77% 1RM
Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
Overhead Cable Tricep Extension: 4 x 12 @ RPE9
Leg Extension: 3 x 15 @ RPE8
Deadlift: 3x6 @ 73% 1RM
Day 4 Close Grip Bench Press: 4x5 @ 69% 1RM
Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
: @CHUCHINGTON : @CHUCHINGTON
STRENGTH PHASE WEEK 2
of 4
Squat: 1x2 @ 87% 1RM, 4x4 @ 75% 1RM
Day 1 Bench Press: 4x7 @ 71% 1RM
Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
Cable Tricep Pushdown: 4 x 15 @ RPE9
Leg Press: 3 x 15 @ RPE9
Deadlift: 2x2 @ 86% 1RM, 3x4 @ 76% 1RM
Day 2 Single Leg DB Romanian DL: 3x12 @ RPE6
Deadlift Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
Squat: 4x6 @ 72% 1RM
Day 3 Bench Press: 1x1 @ 89%, 4x4 @ 79% 1RM
Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
Overhead Cable Tricep Extension: 4 x 12 @ RPE9
Leg Extension: 3 x 15 @ RPE8
Deadlift: 3x6 @ 73% 1RM
Day 4 Close Grip Bench Press: 4x5 @ 71% 1RM
Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
: @CHUCHINGTON : @CHUCHINGTON
STRENGTH PHASE WEEK 3
of 4
Squat: 2x2 @ 88% 1RM, 3x4 @ 74% 1RM
Day 1 Bench Press: 4x7 @ 71% 1RM
Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
Cable Tricep Pushdown: 4 x 15 @ RPE9
Leg Press: 3 x 15 @ RPE9
Deadlift: 1x2 @ 89% 1RM, 4x4 @ 74% 1RM
Day 2 Single Leg DB Romanian DL: 3x12 @ RPE6
Deadlift Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
Squat: 4x6 @ 74% 1RM
Day 3 Bench Press: 1x1 @ 92%, 4x4 @ 80% 1RM
Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
Overhead Cable Tricep Extension: 4 x 12 @ RPE9
Leg Extension: 3 x 15 @ RPE8
Deadlift: 3x6 @ 75% 1RM
Day 4 Close Grip Bench Press: 4x5 @ 73% 1RM
Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
: @CHUCHINGTON : @CHUCHINGTON
STRENGTH PHASE WEEK 4
of 4
Squat: 1x2 @ 85% 1RM, 4x4 @ 75% 1RM
Day 1 Bench Press: 4x7 @ 69% 1RM
Squat/Bench Incline DB Bench: 3 x 12 @ RPE7
Cable Tricep Pushdown: 4 x 15 @ RPE9
Leg Press: 3 x 15 @ RPE9
Deadlift: 2x2 @ 84% 1RM, 3x4 @ 76% 1RM
Day 2 Single Leg DB Romanian DL: 3x12 @ RPE6
Deadlift Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
Squat: 4x6 @ 74% 1RM
Day 3 Bench Press: 1x1 @ 87%, 4x4 @ 79% 1RM
Squat/Bench Seated DB OHP: 3 x 12 @ RPE8
Overhead Cable Tricep Extension: 4 x 12 @ RPE9
Leg Extension: 3 x 15 @ RPE8
Deadlift: 3x6 @ 75% 1RM
Day 4 Close Grip Bench Press: 4x5 @ 73% 1RM
Deadlift/Bench Lat Pulldown: 4 x 12 @ RPE7
Lateral Raises: 4 x 15 @ RPE9
Bicep Curl: 3 x 10 @ RPE8
: @CHUCHINGTON : @CHUCHINGTON
IT'S OVER
...what now?
If you enjoyed this one...
I am constantly working on putting out new programs! I aim to
release one near the end of every month. Another intermediate
program may do you well - or if you're feeling up to it - an
advanced program may yield even better results 👀.
If you want to take things more seriously, I also do offer online
coaching, though availability is quite limited. DM me to see if a
spot is available!
THANK YOU!
I hope you enjoyed this program - thank you for giving it a try! Let
me know how it went for you by sending me a DM or by tagging
me in your stories or posts. I appreciate your support more than
you know, and my DMs are always open if you ever want to talk
about anything at all!
: @CHUCHINGTON : @CHUCHINGTON
