Two complete powerlifting programs in one PDF. A 10-week percentage-based peak with an optional 4th day, plus a 5-week full-body short cycle when the meet is closer than that. Built for raw lifters who want to walk in confident on meet day.
Programmed by Andy Baker. Co-author, Practical Programming for Strength Training and The Barbell Prescription.
Twelve weeks of programming you can pin to the rack. Here is what is in the PDF, in the order you will read it.
Power-building means the main lifts go up while the assistance work fills the shirt. Three things make that possible.
The 10-week program runs the competition lifts up the percentage ladder week by week. 80% triple in week 1. 90% double by week 6. 96% single in week 9. 98% single in week 10. Volume sets ride 10 percentage points behind the top set. The numbers are written down so you stop guessing.
Saturday or Sunday adds explosive bench triples, strict overhead press, pull-ups, dips, and curls. Skip it on weeks where life gets in the way and the main program still works. Run it when you can and the upper body fills out faster.
Week 11 gives you a choice. Option 1 keeps a regular training-week structure and works up to a new 1-rep max on each lift in the gym. Option 2 is a mock-meet (or actual meet) schedule with light openers Tuesday and Thursday, then attempts on Saturday.
The 8s week, taken straight from the program. Week two drops to 3×5 on the main lifts, week three to 3×2. Loads, rotation rules, and the full reset protocol live in the PDF.
Monday
Squat Day
Wednesday
Bench Day
Friday
Deadlift Day
Sat / Sun
Optional Upper
Verbatim from week 1 of the 10-week program · the headliner cycle, percentages off your current 1RM · 5-week short cycle and week 11 testing protocols also in the PDF
Coach · 2005 — Now 
Seven-week upper/lower powerlifting cycle for meet prep or general strength. Easier to recover from than most Texas-Method derivatives.
A 9-week Texas-Method block on a Monday/Wednesday/Friday split, with a built-in testing week. For general strength or meet prep.
Twelve weeks of three-day Heavy-Light-Medium built around the squat, bench, and deadlift. Power clean variation included.
The Baker Barbell Club is the recurring side of the same coaching practice. New programming every week, written by Andy, delivered Sunday. 400+ members. $27 a month. Cancel any time.
You will get an email with a download link to the PDF after checkout. Save it to your phone, your laptop, or print it. There is no login, no app, and no expiring access.
No. The 10-week cycle works just as well for testing new 1-rep maxes in the gym. Week 11 has two options: a regular training week with PR attempts, or a mock-meet schedule. Pick the one that fits your situation.
The PDF is direct on this: it is not advised. Best results come from eating at maintenance or in a surplus. If you need to make weight, do it before the cycle starts or pick a different program.
The PDF gives an explicit fix: your starting 1-rep max estimates were probably too high. Drop the percentages 5 to 10 percent and finish the prescribed sets and reps. Full troubleshooting (including missed weeks) is in the FAQ.
Yes. Run it when you can and skip it when life gets in the way. The main 3-day program still works on its own. The PDF says this directly.
Both are powerlifting programs. This one is a percentage-based 10-week peak (or 5-week short cycle) on a Squat / Bench / Deadlift split. The KSC Method runs a 7-week cycle on an upper/lower split with bodybuilding-style assistance. Most lifters pick by training history and how close the meet is.
This program is a self-contained cycle that you own. The Baker Barbell Club is ongoing programming, written fresh every week, delivered Sunday. Many members run a PDF cycle while subscribed and use the Club for what to do next.