PL2: No-So-Linear Periodisation
TTG
When linear progress slows, smarter programming keeps strength moving.
Powerlifter 2: Not So Linear Periodisation is a 10-week strength program for developing powerlifters who have progressed beyond beginner linear training but are not yet ready for highly specialised advanced programming.
Instead of adding weight every time you perform a lift, the program varies intensity and volume across three weekly sessions. Heavy, light and volume exposures allow you to train the squat, bench press, deadlift and overhead press regularly while managing fatigue more effectively.
The result? Productive training, better recovery and a clear pathway towards new strength benchmarks.
How the Program Works
- 10 weeks of structured training
- 3 workouts per week
- Heavy, light and volume sessions
- Two progressive loading blocks
- Planned deloads in Weeks 4 and 8
- Final peaking and performance phase
- Percentage-based loading regulated through RPE
- Targeted upper-back, posterior-chain and trunk work
Progression Overview
Weeks 1–3: Strength Development Heavy top sets of 3 repetitions are supported by back-off work and lighter technical and volume sessions.
Week 4: Deload Volume and intensity decrease to reduce accumulated fatigue.
Weeks 5–7: Intensification Top sets progress to 2 repetitions as loading increases and overall volume becomes more focused.
Week 8: Deload Training stress decreases again before the final phase.
Week 9: Peak The primary lifts progress to controlled singles while total volume drops.
Week 10: Perform Structured attempts in the squat, bench press, deadlift and overhead press allow you to demonstrate your progress safely.
Who This Program Is For
- Lifters who have completed a novice linear progression
- Developing powerlifters whose progress has begun to slow
- Lifters who already understand the primary barbell lifts
- Athletes who can train consistently three times per week
- Lifters ready to use percentages and RPE to guide training
This is not a beginner technique program or an individualised competition plan for advanced powerlifters.
If you have outgrown beginner progression but still have significant strength potential to develop, this program gives you the structure needed to take the next step.
A
BB Back Squat
3, 5, 5, 5 @ 82.5, _ , _ , _ %
B
BB Bench Press
3, 5, 5, 5 @ 82.5, _ , _ , _ %
C
BB Deadlift
3, 5, 5 @ 82.5, _ , _ %
D1
Close Grip Seated Row
3 x 10
D2
Cable Crunches
2 x 12
A
BB Back Squat
3 x 5
B
BB OH Press
3, 5, 5, 5 @ 82.5, _ , _ , _ %
C
BB Deadlift
3 x 3
D1
DB Incline Press
3 x 10
D2
Cable Pallof Press
2 x 12
A
BB Back Squat
3 x 8 @ 70 %
B
BB Bench Press
3 x 8 @ 70 %
C
BB RDL
3 x 8
D1
Chin-ups
3 x 8
D2
Copenhagen Plank on Box
2 x 30
Coach Josh
Josh has helped people build strength since 2010. He designed this program to help developing powerlifters progress beyond novice training through structured loading, practical fatigue management and clear coaching guidance.
