Powerlifting 100
Intermediate
A four-day, 100-day powerlifting block using conservative Program Maxes, percentage-based backoffs, planned heavy singles, and a final mock-meet or capped-single performance day.
100 days · 4x/week · 65–90 min
$59 · one time
By Give It 100
At a glance
- Level
- Intermediate
- Frequency
- 4 days / week
- Length
- 100 days
- Session
- 65–90 min
promise
Program Promise
Develop competition squat, bench press, and deadlift strength through a four-day structure that combines conservative Program Max loading with RPE-capped top work and a deliberate peak.
program max
Program Max
Each competition lift uses a conservative current Program Max. PM changes are reviewed at authored phase boundaries using multiple recent exposures rather than one noisy session.
autoregulation
Autoregulation
Top-set RPE validates the day. If the top set is harder than intended, backoff loading is reduced within authored rules. No additional heavy work is created.
day100
Day 100
Finish with a mock-meet SBD performance test when appropriate, or a capped heavy-single fallback. Attempt selection is conservative and recorded attempt by attempt.
100-day roadmap
The work changes as you do.
Days 1–28
Base
Build specific work capacity
Days 29–49
Intensify
Introduce top sets and heavier backoffs
Days 50–56
Deload
Drop fatigue
Days 57–77
Specific Strength
Increase competition specificity
Days 78–91
Peak
Practice heavier specific lifting
Days 92–100
Taper / Test
Remove fatigue and express strength
Representative week
The first seven days
Day 1 · training
BASE A — Squat + Bench
Day 2 · training
BASE B — Deadlift + Paused Bench
Day 3 · rest
Rest / Recovery
Day 4 · training
BASE C — Paused Squat + Bench
Day 5 · rest
Rest / Recovery
Day 6 · training
BASE D — Paused Deadlift + Close-Grip Bench
Day 7 · rest
Rest / Recovery