Founders Competition Foundation

Overview

Founders Competition Foundation is the starting point for powerlifters preparing for their first meet. Three days a week, you train all three competition lifts — squat, bench press, and deadlift — following a structured 12-week block cycle designed to peak you at exactly the right time.

This program is free and is the logical entry point into the Founders Powerlifting Series. If you want to specialize further — doubling the frequency of your weakest lift — the three Pro peak programs are built to follow this foundation.

Who This Is For

• Intermediate lifters with consistent barbell technique on squat, bench, and deadlift
• Lifters preparing for their first powerlifting competition
• Those who want structured meet prep without the complexity of 4-day splits

Program Structure

Week 1 — Orientation (RPE 6–6.5, ~65% Training Max)

The first week is a deliberate deload into the program. Weights are light — around 65% of your training max — so you can establish baselines, dial in technique, and arrive at Week 2 fresh and ready to build.

Weeks 2–4 — Volume Block (RPE 7.5–8, ~70–80% TM)

Three weeks of accumulating volume. Sets of 5–6 reps across 4 working sets on the main lifts. The goal is to build work capacity and engrain movement patterns under moderate fatigue. Accessory work supports the competition lifts.

Week 5 — Deload (~60% TM)

A structured unload week. Intensity and volume both drop. This is not optional — it is the recovery that makes the strength block possible.

Weeks 6–8 — Strength Block (RPE 8–9, ~80–87.5% TM)

Reps come down to 3–4, weight goes up. Four sets on the main lifts. You should feel strong and technically sharp by Week 8.

Week 9 — Deload (~60% TM)

Second scheduled deload. Arrives right before the peak block so you enter your final weeks fresh.

Weeks 10–11 — Peak Block (RPE 8.5–9, ~90–95% TM)

Heavy singles and doubles. This is where you find out what your body can do. Follow the RPE targets — do not chase numbers that feel wrong on the day.

Week 12 — Competition Taper

Two sets of two reps at opener weight (~85–87% TM). The work is done. The goal this week is to stay sharp, stay fresh, and arrive at the platform ready.

Equipment Required

• Barbell
• Power rack
• Bench press bench
• Dumbbells
• Cable machine

Progression Model

Block periodization: each 3-week block progressively increases intensity while volume stays controlled. Deload weeks are mandatory and built into the structure. The program does not use auto-regulation between blocks — follow the prescribed RPE targets.

Key Lifts

Day 1 — Squat Day: Back squat as the primary movement. Romanian deadlift and core work as accessories.

Day 2 — Bench Day: Barbell bench press as the primary movement. Row variations and shoulder accessories for balance.

Day 3 — Deadlift Day: Conventional deadlift as the primary movement. Squat variation and pulling accessories.