Intermediate
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).
Read about the history and methodology lilliebridge strength powerlifting
Duration
12 weeks
Frequency
3 days / wk
Exercises
3 unique
Difficulty
Intermediate
Program Structure
Week-by-week breakdown of your training
D1
Squat Day
1 exercises
1
Back Squat Main
5×5 @ 75%
D2
Bench Day
1 exercises
1
Bench Press Main
5×5 @ 75%
D3
Deadlift Day
1 exercises
1
Deadlift Main
5×5 @ 75%