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Dedicated by design

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Emilia - Deadlift

Strong start

Skill refinement

Finish Strong

Clio used this exact 20-week program to drive her way into the BP international trials.

The Dedicated

Female

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Clio - The Squat Program

Baseline

Application

Raising Intensity

Peak

This program is designed for those who are familiar with the squat, bench and deadlift movements but would like a guide into powerlifting programming. 

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12 Week Introduction to Powerlifting

BLOCK 1

BLOCK 2

BLOCK 3

A 12 Week deadlift program (Sumo) split across 3 separate blocks, each with distinct purpose of building your technique, work capacity and strength!

Block 1 | Foundation block - The aim is for you to build a good understanding of gauging RPE, developing technique via the built in secondary movements and to create a foundation to build upon in the coming blocks. 
Block 2 | Build block - The aim is to continue to develop upon the foundations set in the last block. You will see higher RPE ranges, exposing you to heavier loads & more volume, giving you the opportunity to dial in technique under heavier intensities.
Block 3 | Expression - This is your expression block. The aim is to take what you had built within the first two blocks and express your new found strength within this block. 

* You are highly recommended to be in a nutritional surplus during this program, as well as being on top of your hydration, sleep and mobility.

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Deadlift Focus - Sumo

This is your foundation block. The aim is for you to build a good understanding of gauging RPE, developing technique via the built in secondary movements and to create a foundation to build upon in the coming blocks. 

BLOCK 1 - Foundation

This is your build block. The aim is to continue to develop upon the foundations set in the last block. You will see higher RPE ranges, but this does not mean you can overshoot. It is important you stay within the RPE ranges given so we can continue to progress into the next block.

BLOCK 2 - Build

This is your expression block. Our aim is to build towards a nice deadlift PB. To note, more emphasis and energy will be diverted to the deadlift, so you will see squat and lower limbed accessories take a small backseat in terms of intensity.    

BLOCK 3 - Expression 

A 12 week powerlifting program focused on squat progression designed for a female.

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Female Squat Program

A 12 Week deadlift program (Conventional) split across 3 separate blocks, each with distinct purpose of building your technique, work capacity and strength!

Block 1 | Foundation block - The aim is for you to build a good understanding of gauging RPE, developing technique via the built in secondary movements and to create a foundation to build upon in the coming blocks. 
Block 2 | Build block - The aim is to continue to develop upon the foundations set in the last block. You will see higher RPE ranges, exposing you to heavier loads & more volume, giving you the opportunity to dial in technique under heavier intensities.
Block 3 | Expression - This is your expression block. The aim is to take what you had built within the first two blocks and express your new found strength within this block. 

* You are highly recommended to be in a nutritional surplus during this program, as well as being on top of your hydration, sleep and mobility.

Deadlift Focus - Conventional

This is your foundation block. The aim is for you to build a good understanding of gauging RPE, developing technique via the built in secondary movements and to create a foundation to build upon in the coming blocks.   

BLOCK 3 - Expression

A 9-week program for those looking to get Jacked and be Strong. 
Show off your new size and strength by maxing out the week after you complete the program, and maybe even take some progress pictures on your journey.

* You are highly recommended to be in a nutritional surplus during this program.
Take 2-3 days of rest after completing this program before maxing out.