709 store banner - black@2x.png

709 Red Logo-01 (1).png

709 powerlifting.png

msb-double-iphone-mockups-709-powerlifting by Alejandro.png

709 Powerlifting

This complete Powerlifting program is intended for Intermediate athletes looking to increase their power and strength in competition squat, bench and deadlift. This program consists of three 4 Week blocks with multiple variations to limit training fatigue over time while increase your lifts throughout.  At the end of the 12 weeks you will be able to test and achieve new personal bests.

Powerbuilding

Strength

Hypertrophy

4xFrequency

POWERLIFTING INTERMEDIATE - EPSILON PROGRAM

The Hypertrophy & Strength block will help to condition and increase muscular strength and stamina for upcoming blocks in the program by using low loads with higher rep ranges.

Block #1 - Hypertrophy & Strength

This block concentrates on increasing power with near max loads and lower rep ranges.  The block builds upon the hypertrophy & strength block to lead into a competition peaking block. 

Block #2 - Power

This peaking block is designed with increased frequency, lower repetition ranges, and higher intensities culminating to the final testing of competition maxes

Block #3 - Peak

Powerlifting for Intermediate Athletes
3 x 4 Week Blocks
Power and Strength Cycle

Powerlifting

5xFrequency

Intermediate

Competition Prep

POWERLIFTING INTERMEDIATE - BETA CYCLE

This block concentrates on increasing strength with low to moderate loads and varying rep ranges.  The block builds foundational strength leading into the next strength block. 

Block #1 - Strength

This Block will help you with power and peaking to test maxes and then a deload week

POWERLIFTING INTERMEDIATE - SIGMA PROTOCOL

This block concentrates on increasing strength & power with moderate loads and rep ranges.  The block builds upon the previous strength block to build more strength and power leading into a competition peaking block. 

Block #2 - Strength & Power

The ALPA protocol is not something to be taken lightly, ALPHA's are leaders of the pack and as such we train 6 days a week for a 12 week duration.  The blocks are broken into 3 x 4 Week blocks focusing on power and strength to annihilate our previous 1RM's.   This program is based off previous 1RM's, so please ensure you are truthful when you input these values, because if you don't we will see who becomes a BETA.

6xFrequency

POWERLIFTING ADVANCED  - BECOME AN ALPHA

The strength block will help to condition and increase muscular strength and stamina for upcoming blocks in the program by using low to moderate loads with varying rep ranges.

Block #1 - No Longer the Beta

This block concentrates on increasing strength with moderate loads and rep ranges.  The block builds upon the hypertrophy block to build strength leading into a competition peaking block. 

Block #2 - Become the ALPHA

Block #3 - Test your might

The Bench-Only Powerlifting cycle is intended for Intermediate athletes looking to increase their bench pressing power and strength. This program consists of three 4 Week blocks building power and strength utilizing different bench variations and accessory movements.

Bench

3x Frequency

POWERLIFTING INTERMEDIATE BENCH - GAMMA PROJECT

Block #2 - Strength

This power and peaking block is designed with increased frequency, lower repetition ranges, and higher intensities culminating to the final testing of competition maxes

Block #3 - Power and Peak

The OMEGA Project is the 709 Powerlifting variation of a Russian training cycle that Coach Jeff Butt has utilized to propel his lifts to the next stage for competition.  This program is designed for more advanced level athletes that have a solid lifting base to work from.  The OMEGA Project  consists of the following blocks = 3WK Strength + DELOAD + 2WK Strength + 2 WK Power + 3WK Peak + TEST/MEET.  Running this program will have you training 6 days a week, so proper nutrition and rest are keys to a successful completion.

Volume

POWERLIFTING ADVANCED  - THE OMEGA PROJECT

Block #1 - Strength Cycle A

This block concentrates on increasing strength with moderate loads and rep ranges.  The block builds upon the previous strength block to build more strength and power leading into a competition peaking block. 

Block #2 - Strength Cycle B

Block #3 - Strength & Peak Cycle

Who wants to become a GOD?  This program is a complete  equipped Powerlifting protocol for advanced athletes looking to build their totals over a 12 week period.  This program builds on you RAW foundational strength and transitioning this into all aspects of equipped lifting. There are 3 x 4 week blocks that progress in weight as well as RPE.  Mount Olympus awaits your arrival!

Equipped

EQUIPPED POWERLIFTING ADVANCED - MIGHTY ZEUS

Block #1 - Hypertrophy & Strength (Equipped)

Block #2 - Power Equipped

The thought of Powerlifting for any beginner can be daunting, but this 12 week program breaks down the barriers and helps you build a solid foundation for your lifting journey.  Your training will take place 3 days per week over the next 12 weeks in four 3 week blocks.  The goal of this program is to help you better your technique while building muscle all while helping you gain confidence in your lifting abilities.


Foundation

POWERLIFTING BEGINNER  - ATHENA PROGRAM

The goal for this block is to develop a strong work capacity through the lower percentages and get ready for the higher training intensities that follow.

Block #1 - Preparation

The Hypertrophy & Strength block will help to condition and increase muscular strength and stamina for upcoming blocks in the program

Block #2 - Hypertrophy & Strength

This block concentrates on increasing strength with low to moderate loads and varying rep ranges.  The block builds strength leading into the next peaking block. 

Block #3 - Strength

Block #4 - Peak

The OMIKRON Powerlifting program is intended for Intermediate athletes looking to increase their competition squat, bench and deadlift. This program consists of three 4 Week blocks focusing on strength and power with multiple exercise variations to limit training fatigue over time while increase your lifts throughout.  At the end of the 12 weeks you will be able to test and achieve new personal bests.

Hybrid

POWERLIFTING INTERMEDIATE - OMIKRON PROGRAM

This block concentrates on increasing strength with varying moderate rep ranges and intensities.  The block builds upon the hypertrophy block to build strength leading into a power block. 