Intermediate Premium
Lilliebridge Method (12-Week)
A 12-week powerlifting cycle by the Lilliebridge family. Structured progression from 5x5 volume to singles testing: Weeks 1–4 (5x5) → Weeks 5–8 (4x4) → Weeks 9–10 (3x3) → Week 11 (2x2) → Week 12 (1RM test).
12 Weeks
3 Workouts / Week
3 Exercises
Exercises
Main lifts focused in this program
- Back Squat
- Bench Press
- Deadlift
Prerequisites
You'll need known maxes for:
- Back Squat
- Bench Press
- Deadlift
Tags
lilliebridgestrengthpowerlifting