POWERLIFTER3: Two Steps Forward, One Step Back

This is not a beginner program! This is a deliberate, calculated strength system for lifters who already train hard and want their effort to finally translate into real numbers on the bar.

Two Steps Forward, One Step Back is a 12-week advanced powerlifting specific program built around intelligent fatigue management, heavy exposure, and long-term progression. Instead of grinding yourself into the ground every session, this program alternates heavy compound days with lighter compound work and heavier accessories, allowing you to push intensity while still recovering properly.

The result? More quality reps, better adaptations, and new personal bests; without burnout.

How the Program Works

• 12 weeks total, divided into three progressive mesocycles.

• 4 training days per week.

• Strategic heavy/light alternation to manage fatigue and maintain performance.

• Clear percentage-based loading using your current predicted 1RM.

Progression Overview

Phase 1: Heavy work at ~80% for 5 reps, building toward a new 5RM

Phase 2: Heavy work at ~85% for 3 reps, progressing toward ~92.5%

Phase 3: Heavy work at ~90%, peaking toward a new 1RM (up to 102.5%)

Deadlifts are intentionally deprioritised in frequency to protect recovery, while posterior chain and pulling strength are still trained twice weekly through squat-day accessories.

This approach keeps your nervous system fresh, your technique sharp, and your strength moving forward, week after week.

Who This Program Is For

Experienced lifters who already know their main lifts.

Powerlifters chasing new squat and bench PRs.

Athletes who train consistently and want structure that actually works.

Lifters who are tired of feeling smashed but not stronger.

This program is not suitable for beginners or first-time barbell users.

If you’ve been doing “more” and getting nowhere, this program shows you how to step back just enough to move forward properly.