This program is custom made to meet both hypertrophy and strength with strength peaking for powerlifting competition. It should be followed using a weekly undulating intensity periodization during a full macrocycle. The macrocycle should last 16 weeks and is divided in 4 mesocycles of 4 microcycles - 3 Normal weeks and 1 Deload week. A deload consists of loading the last load and doing half the reps for half the sets. First microcycle is 70% of 1RM for 10 reps for all 4 sets on the main compounds. Accesory lifts are 10-12 reps with 1 RIR. Every microcycle increases in intensity, so microcycle 2 should be 75% of 1RM for 8 reps and microcycle 3 will be 80% of 1RM for 6 reps. Microcycle 4 is Deload. The microcycle immediately following a deload backs off on intensity by 5% of 1RM, so Microcycle 5 becomes 75% of 1RM for 8 reps and the subsequent Microcycles continues to increase until next deload, so on and so forth leading up to strength week. Strength week is on Microcycle 15 where there are 2 choices: either load 95% of 1RM doing AMRAP or attempt a single with a load of 105% of 1RM and set a new 1RM record. Last microcycle is a Full Deload, doing half the sets with half the load for half the reps.