I have written an intermediate strength and power programme for Breaking Muscle. The goal is to Increase whole-body strength and power, as measured by 1 rep max in the deadlift, power clean, and bench press.
You should be proficient in the major gym lifts like deadlift, squat, bench press, overhead press, row and so on. But don’t worry if you don’t know how to power clean, you can learn from this video.
This intermediate programme can be done in any decent gym, if it has an olympic barbell
The programme is a 4-week cycle that can be done once for a short term gain, or repeated 3-4 times for even more improvement.