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Branske Strength and Performance

This is a 12 week powerlifting peaking program designed to end in a meet or a max effort testing day. The program starts with moderate volume and intensity, and gradually increases intensity over the 12 week cycle. The final block ends with a 1 week step taper and a 1 rep max test for all 3 lifts.

4x Frequency

Powerlifting

Meet Prep

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12 Week Powerlifting Peaking - 4 Days

This block will work on developing overall work capacity for the competition movements. Volume will remain static throughout the block and intensity will gradually accumulate.

Work Capacity

In this block the competition movement volume has decreased slightly but intensity will continue to climb. Fatigued singles have been added to the competition movements to increase specificity training as we move closer to testing day.

Intensity Ramping

In this block there is a greater emphasis on singles for the competition movement, and the top sets clime to a near max territory. There is a step taper on week 4 ending in a testing day on day 3 of the final week.

Peak

3x Frequency

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12 Week Powerlifting Peaking - 3 days

In this block there is a greater emphasis on singles for the competition movement, and the top sets climb to near max territory. There is a step taper on week 4 ending in a testing day on day 3 of the final week.

This is a beginner powerlifting program that runs at a 5x/wk frequency. Accessories are kept to a relative minimum and the primary focus is developing proficiency and strength with the competition movements

Volume - Static intensity on the top set work with increasing intensity on backdowns. The focus here is on technique and work capacity development. 

Intensity - Top set and backoff intensity continuously increases with similar volume to the first block. 

Peaking - Intensity increases to a peak as volume is reduced. This ends in a testing day for all 3 lifts.

5x Frequency

Powerlfiting

Beginner

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12 Week Beginner Powerlifting - 5 Days

Volume Accumulation

Intensity Accumulation

This is a beginner powerlifting program that runs at a 4x/wk frequency. Accessories are kept to a relative minimum and the primary focus is developing proficiency and strength with the competition movements

Volume - Static intensity on the top set work with increasing intensity on backdowns. The focus here is on technique and work capacity development. 

Intensity - Top set and backoff intensity continuously increases with similar volume to the first block. 

Peaking - Intensity increases to a peak as volume is reduced. This ends in a testing day for all 3 lifts.


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12 Week Beginner Powerlifting - 4 days

This program blends strength and hypertrophy for lifters looking to build muscle while improving  performance. Days 1-3 focus on competition lifts with steady top-end intensity and progressive workload increases. Days 4-5 emphasize upper and lower body hypertrophy. In Block 2 (Weeks 4-8), reps decrease, weight increases, and hypertrophy movements become more advanced while maintaining the same structure. Ideal for those seeking strength and size in a structured, progressive format.

Powerbuilding

Strength

Hypertrophy

Volume Emphasis

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8 Week Powerbuilding

Phase 1 - Weeks 1-4

Phase 2 - Weeks 4-8

8 week program focused on building strength with compound barbell movements while simultaneously placing a heavy emphasis on hypertrophy training.

This program is designed for general fitness and is not powerlifting specific.  

The structure of this program over the 4 days is as follows: 

Day 1: Upper Body Push Emphasis
Day 2: Lower Body Quad Emphasis
Day 3: Upper Body Pull Emphasis  
Day 4: Lower Body Glue/Hamstring Emphasis

General Fitness

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8 Week Strength/Hypertrophy

8 Week General Strength/Hypertrophy Training 

8 week long 3 day push/pull/legs split. This program is designed for general strength and hypertrophy.

Beginner Friendly

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8 Week Push/Pull/Legs

This is a 6 week bench only program with 2x/wk frequency of bench press. Volume reduces in a step taper fashion after week 3 and week 5 while intensity gradually increases. This program ends with a 1 rep max testing day on week 7. 

This program only has programming for bench press, this can be run as a stand alone or be run concurrently with other lower body programming. 

Bench Only

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6 Week Bench Peaking  

6 week bench only program with 3x/wk frequency of pressing variations. Volume reduces in a step taper fashion after week 3 and week 5 while intensity gradually increases. This program ends with a 1 rep max testing day on week 7. 

A full-body hypertrophy and endurance program using only dumbbells and bodyweight—no barbells. Designed for beginners and intermediates, it’s also a great way for strength athletes to step away from the barbell while maintaining strength and building muscle.

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8 Week Foundational Fitness

Full Body Hypertrophy/Endurance

8 Week foundational strength program focusing primarily on barbell movements and large compound movements. This program is great for building a strong, well rounded foundation and is all about efficiency. You will hit all of your major muscle groups without spending hours in the gym.

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