Welcome to the Neart Strength Systems 9-week Programme.

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Step 1: Watch the following videos:

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The programme will take you through a basic powerlifting

development block, which runs into an intensity block where
Step 2: Fill in the following details.

Preferred squat variation to work on Preferred squat variation to increase

weak points/improve technique: muscle mass:

Pause Squat High Bar Squat

Preferred bench variation to work on Preferred bench variation to increase

weak points/improve technique: muscle mass:

Spoto Press Incline Bench Press

Preferred deadlift variation to work on Preferred deadlift variation to increase

weak points/improve technique: muscle mass:

Glass Floor Deadlift Deficit Conventional Deadlift

Step 3: Enter your preferred level of volume on each movemen
SQUAT High
BENCH High
DEADLIFT High

Step 4: Enter your current one-rep maxes:

SQUAT 84
BENCH 52
DEADLIFT 130

Step 5: Use the dropdown menus in week 1 of the programme

to select the accessory movements that you have access to in
your gym.

Step 6: Make gains!

 Development Block Use this week to ease yourself in and learn the new movements.

Week 1: Session 1
Exercise Sets RepsRPE/%1RMLoadlsRPEe1RM
squat Competition Squat 2 3 75% 62.5
squat Pause Squat 4 5 @5.5
benchIncline Dumbbell Press 4 10 @7
Prone Hamstring Curl 2 10-15 @7
(Weighted/Assisted) Pull-up 3 8-12 @7
French Press 2 10-12 @7

Week 1: Session 2
Exercise Sets RepsRPE/%1RMLoadlsRPEe1RM
deadliDeficit Conventional Deadlift 4 5 57% 75
benchIncline Bench Press 4 7 @6
Barbell Row 2 7-10 @7
Dumbbell Suitcase Carry 3 10mps @7
Spanish Squat 2 10-15 @7
Dumbbell RDL 2 8-12 @7

Week 1: Session 3
Exercise Sets RepsRPE/%1RMLoadlsRPEe1RM
benchCompetition Bench Press 2 4 @6.5
benchCompetition Bench Press 4 6 62% 32.5
squat High Bar Squat 3 8 50% 42.5
Weighted Step-up 2 10-15 @7
Chest-supported Machine Ro 3 8-12 @7
Cable Pec Flye 2 10-20 @7

Week 1: Session 4
Exercise Sets RepsRPE/%1RMLoadlsRPEe1RM
deadliCompetition Deadlift 3 5 @6
deadliGlass Floor Deadlift 3 3 64% 82.5
benchSpoto Press 4 3 @6
Neutral-grip Lat Pulldown 2 10-15 @7
Cable Crunch 3 8-12 @7
Dips 2 7-10 @7
elf in and learn the new movements. Development Block Volume and intensity increases this wee

Week 2: Session 1
Notes Exercise Sets RepsRPE/%1RMLoad
squat Competition Squat 3 3 77% 65
squat Pause Squat 4 5 @6
benchIncline Dumbbell Press 4 10 @7.5
Prone Hamstring Curl 3 ### @7.5
(Weighted/Assisted) Pull-up 3 8-12 @7.5
French Press 3 ### @7.5

Week 2: Session 2
Notes Exercise Sets RepsRPE/%1RMLoad
deadliDeficit Conventional Deadlift 4 5 59% 77.5
benchIncline Bench Press 4 7 @6
Barbell Row 2 7-10 @7.5
Dumbbell Suitcase Carry 3 10mps @7.5
Spanish Squat 3 ### @7.5
Dumbbell RDL 2 8-12 @7.5

Week 2: Session 3
Notes Exercise Sets RepsRPE/%1RMLoad
benchCompetition Bench Press 2 4 @7
benchCompetition Bench Press 4 6 64% 32.5
squat High Bar Squat 4 8 52% 42.5
Weighted Step-up 3 ### @7.5
Chest-supported Machine Row 3 8-12 @7.5
Cable Pec Flye 2 ### @7.5

Week 2: Session 4
Notes Exercise Sets RepsRPE/%1RMLoad
deadliCompetition Deadlift 3 5 @6.5
deadliGlass Floor Deadlift 4 3 66% 85
benchSpoto Press 5 3 @6.5
Neutral-grip Lat Pulldown 2 ### @7.5
Cable Crunch 3 8-12 @7.5
Dips 3 7-10 @7.5
ntensity increases this week. Development Block Continue to push harder thi

Week 3: Session 1
lsRPEe1RM Notes Exercise Sets Reps
squat Competition Squat 3 3
squat Pause Squat 4 5
benchIncline Dumbbell Press 4 10
Prone Hamstring Curl 3 ###
(Weighted/Assisted) Pull-up 3 8-12
French Press 3 ###

Week 3: Session 2
lsRPEe1RM Notes Exercise Sets Reps
deadliDeficit Conventional Deadlift 4 5
benchIncline Bench Press 4 7
Barbell Row 3 7-10
Dumbbell Suitcase Carry 3 10mps
Spanish Squat 3 ###
Dumbbell RDL 2 8-12

Week 3: Session 3
lsRPEe1RM Notes Exercise Sets Reps
benchCompetition Bench Press 2 4
benchCompetition Bench Press 4 6
squat High Bar Squat 4 8
Weighted Step-up 3 ###
Chest-supported Machine Row 3 8-12
Cable Pec Flye 3 ###

Week 3: Session 4
lsRPEe1RM Notes Exercise Sets Reps
deadliCompetition Deadlift 3 5
deadliGlass Floor Deadlift 4 3
benchSpoto Press 5 3
Neutral-grip Lat Pulldown 3 ###
Cable Crunch 3 8-12
Dips 3 7-10
Continue to push harder this week.

RPE/%1RMLoadlsRPEe1RM Notes
79% 67.5 squat
@6 squat
@7.5 bench
@8
@8
@8

RPE/%1RMLoadlsRPEe1RM Notes
61% 80 deadli
@6.5 bench
@8
@8
@8
@8

RPE/%1RMLoadlsRPEe1RM Notes
@7.5 bench
66% 35 bench
54% 45 squat
@8
@8
@8

RPE/%1RMLoadlsRPEe1RM Notes
@7 deadli
68% 87.5 deadli
@7 bench
@8
@8
@8
Development Block Final week of the development block.

Week 4: Session 1
Exercise Sets RepsRPE/%1RMLoadlsRPEe1RM
Competition Squat 3 3 81% 67.5
Pause Squat 4 5 @6.5
Incline Dumbbell Press 4 10 @8
Prone Hamstring Curl 3 ### @8.5-9
(Weighted/Assisted) Pull-up 3 8-12 @8.5-9
French Press 3 ### @8.5-9

Week 4: Session 2
Exercise Sets RepsRPE/%1RMLoadlsRPEe1RM
Deficit Conventional Deadlift 4 5 63% 82.5
Incline Bench Press 4 7 @7
Barbell Row 3 7-10 @8.5-9
Dumbbell Suitcase Carry 3 10mps @8.5-9
Spanish Squat 3 ### @8.5-9
Dumbbell RDL 3 8-12 @8.5-9

Week 4: Session 3
Exercise Sets RepsRPE/%1RMLoadlsRPEe1RM
Competition Bench Press 2 4 @8
Competition Bench Press 4 6 66% 35
High Bar Squat 4 8 56% 47.5
Weighted Step-up 3 ### @8.5-9
Chest-supported Machine Row 3 8-12 @8.5-9
Cable Pec Flye 3 ### @8.5-9

Week 4: Session 4
Exercise Sets RepsRPE/%1RMLoadlsRPEe1RM
Competition Deadlift 2 4 @7.5
Glass Floor Deadlift 4 3 70% 90
Spoto Press 6 3 @7
Neutral-grip Lat Pulldown 3 ### @8.5-9
Cable Crunch 3 8-12 @8.5-9
Dips 3 7-10 @8.5-9
ment block. Intensity Block Stay in the pocket this week for some lig

Week 5: Session 1
Notes Exercise Sets RepsRPE/%1RM
squat Competition Squat 1 1 @7
squat Competition Squat 4 4 @6
benchCompetition Bench Press 4 6 @6
Prone Hamstring Curl 3 10-15 @7.5
(Weighted/Assisted) Pull-up 3 8-12 @7.5
French Press 3 10-12 @7.5

Week 5: Session 2
Notes Exercise Sets RepsRPE/%1RM
deadliGlass Floor Deadlift 4 4 @6
benchIncline Bench Press 4 5 @6
Barbell Row 3 7-10 @7.5
Dumbbell Suitcase Carry 3 10mps @7.5
Spanish Squat 3 10-15 @7.5
Dumbbell RDL 3 8-12 @7.5

Week 5: Session 3
Notes Exercise Sets RepsRPE/%1RM
benchCompetition Bench Press 1 1 @7
benchCompetition Bench Press 4 4 73%
squat Competition Squat 4 5 64%
Weighted Step-up 3 10-15 @7.5
Chest-supported Machine Row 3 8-12 @7.5
Cable Pec Flye 3 10-20 @7.5

Week 5: Session 4
Notes Exercise Sets RepsRPE/%1RM
deadliCompetition Deadlift 1 2 @7.5
deadliCompetition Deadlift 4 3 74%
benchSpoto Press 4 2 @6.5
Neutral-grip Lat Pulldown 3 10-15 @7.5
Cable Crunch 3 8-12 @7.5
Dips 3 7-10 @7.5
e pocket this week for some light singles. Intensity Block Build upon last week'

Week 6: Session 1
LoadlsRPEe1RM Notes Exercise Sets
squat Competition Squat 1
squat Competition Squat 4
benchCompetition Bench Press 4
Prone Hamstring Curl 3
(Weighted/Assisted) Pull-up 3
French Press 3

Week 6: Session 2
LoadlsRPEe1RM Notes Exercise Sets
deadliGlass Floor Deadlift 4
benchIncline Bench Press 5
Barbell Row 3
Dumbbell Suitcase Carry 3
Spanish Squat 3
Dumbbell RDL 3

Week 6: Session 3
LoadlsRPEe1RM Notes Exercise Sets
benchCompetition Bench Press 1
37.5 benchCompetition Bench Press 4
55 squat Competition Squat 4
Weighted Step-up 3
Chest-supported Machine Row 3
Cable Pec Flye 3

Week 6: Session 4
LoadlsRPEe1RM Notes Exercise Sets
deadliCompetition Deadlift 1
95 deadliCompetition Deadlift 4
benchSpoto Press 4
Neutral-grip Lat Pulldown 3
Cable Crunch 3
Dips 3
Build upon last week's singles but don't get overzealous. Save it for Weeks 7-9.

RepsRPE/%1RMLoadlsRPEe1RM Notes
1 @7.5 squat
4 @6.5 squat
6 @6.5 bench
### @8
8-12 @8
### @8

RepsRPE/%1RMLoadlsRPEe1RM Notes
4 @6.5 deadli
5 @6.5 bench
7-10 @8
10mps @8
### @8
8-12 @8

RepsRPE/%1RMLoadlsRPEe1RM Notes
1 @7.5 bench
4 75% 40 bench
5 66% 55 squat
### @8
8-12 @8
### @8

RepsRPE/%1RMLoadlsRPEe1RM Notes
1 @8 deadli
3 76% 100 deadli
2 @7 bench
### @8
8-12 @8
7-10 @8
Intensity Block Heaviest deadlift of the program on session 4.

Week 7: Session 1
Exercise Sets RepsRPE/%1RMLoadlsRPEe1RM
Competition Squat 1 1 @8
Competition Squat 4 4 @6.5
Competition Bench Press 4 6 @6.5
Prone Hamstring Curl 3 ### @8
(Weighted/Assisted) Pull-up 3 8-12 @8
French Press 3 ### @8

Week 7: Session 2
Exercise Sets RepsRPE/%1RMLoadlsRPEe1RM
Glass Floor Deadlift 4 4 @6.5
Incline Bench Press 5 5 @6.5
Barbell Row 3 7-10 @8
Dumbbell Suitcase Carry 3 10mps @8
Spanish Squat 3 ### @8
Dumbbell RDL 3 8-12 @8

Week 7: Session 3
Exercise Sets RepsRPE/%1RMLoadlsRPEe1RM
Competition Bench Press 1 1 @8
Competition Bench Press 4 4 75% 40
Competition Squat 4 5 68% 57.5
Weighted Step-up 3 ### @8
Chest-supported Machine Row 3 8-12 @8
Cable Pec Flye 3 ### @8

Week 7: Session 4
Exercise Sets RepsRPE/%1RMLoadlsRPEe1RM
Competition Deadlift 1 1 @8.5
Competition Deadlift 4 3 78% 103
Spoto Press 4 2 @7.5
Neutral-grip Lat Pulldown 3 ### @8
Cable Crunch 3 8-12 @8
Dips 3 7-10 @8
gram on session 4. Taper Heaviest squat of the program on sessio

Week 8: Session 1
Notes Exercise Sets RepsRPE/%1RMLoad
squat Competition Squat 1 1 @8.5
squat Competition Squat 4 4 @6.5
benchCompetition Bench Press 4 6 @6.5
Prone Hamstring Curl 3 ### @8
(Weighted/Assisted) Pull-up 3 8-12 @8
French Press 3 ### @8

Week 8: Session 2
Notes Exercise Sets RepsRPE/%1RMLoad
deadliGlass Floor Deadlift 4 4 @6.5
benchIncline Bench Press 5 5 @7
Barbell Row 3 7-10 @8
Dumbbell Suitcase Carry 3 10mps @8
Spanish Squat 2 ### @8
Dumbbell RDL 2 8-12 @8

Week 8: Session 3
Notes Exercise Sets RepsRPE/%1RMLoad
benchCompetition Bench Press 1 1 @8.5-9
benchCompetition Bench Press 4 4 71% 37.5
squat Competition Squat 4 5 60% 50
Weighted Step-up 2 ### @8
Chest-supported Machine Row 3 8-12 @8
Cable Pec Flye 3 ### @8

Week 8: Session 4
Notes Exercise Sets RepsRPE/%1RMLoad
deadliCompetition Deadlift 2 1 81% 105
deadliCompetition Deadlift 4 3 70% 90
benchSpoto Press 4 2 @8
Neutral-grip Lat Pulldown 3 ### @8
Cable Crunch 3 8-12 @8
Dips 3 7-10 @8
of the program on session 1 and heaviest bench on session 3. Comp/Test Week Take sessions 1 & 2 super l

Week 9: Session 1
lsRPEe1RM Notes Exercise Sets Reps
squat Competition Squat 2 1
squat Competition Squat 3 4
benchCompetition Bench Press 3 6
Prone Hamstring Curl 2 ###
(Weighted/Assisted) Pull-up 3 8-12
French Press 3 ###

Week 9: Session 2
lsRPEe1RM Notes Exercise Sets Reps
deadliGlass Floor Deadlift 4 1
benchIncline Bench Press 4 5
Barbell Row 3 7-10
Dumbbell Suitcase Carry 3 10mps

Week 9: Session 3
lsRPEe1RM Notes Exercise Sets Reps
bench
bench
squat
REST & R

Week 9: Test Session or Competition

lsRPEe1RM Notes Exercise Sets Reps
squat Competition Squat 1 1
benchCompetition Bench Press 1 1
deadliCompetition Deadlift 1 1
Take sessions 1 & 2 super light. Keep yourself fresh for your competition/test session.

RPE/%1RMLoadlsRPEe1RM Notes
70% 60
@5.5
@6
@7
@7
@7

RPE/%1RMLoadlsRPEe1RM Notes
@5
@6
@7
@7

RPE/%1RMLoadlsRPEe1RM Notes

REST & RECOVERY

RPE/%1RMLoadlsRPEe1RM Notes
@9.5+
@9.5+
@9.5+
Thanks for completing the Neart Strength Systems 9-Week
Powerlifting program! We hope you enjoyed and are confident
that you made some great progress.

So... what's next? There are many options going forward:

1. Repeat the programme with your new 1RMs.
2. Repeat the programme and change the exercise
selection.
3. Repeat the programme and make adjustments to the
duration of each block.
4. Repeat the programme using a combination of these adju
Download a fresh copy of the program here!

5. Apply for one-to-one online coaching by clicking here!

Let's review the progress you made over the course of the program!

Squat E1RM Over Time

Bench E1RM Over Time

 Deadlift E1RM Over Time

Squat Volume Over Time

2500
2000
1500 Column B
1000
500
0
1 2 3 4 5 6 7 8 9
k k k k k k k k k
ee ee ee ee ee ee ee ee ee
W W W W W W W W W

Bench Press Volume Over Time

900
800
700
600 Column E
500
400
300
200
100
0
1 2 3 4 5 6 7 8 9

Deadlift Volume Over Time

3000
2500
2000 Column H
 Deadlift Volume Over Time
3000
2500
2000 Column H
1500
1000
500
0
1 2 3 4 5 6 7 8 9