This is a collection of templates for the Tactical Barbell program. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs – all in the same spreadsheet. [Read more…]
Bench Press 3 Days per Week - Powerlifting Programs
These are bench press programs that call for the athlete to bench 3 days per week.
To search through all programs based on lots of different criteria, check out the Lift Vault Program Library.
6 Week Beginner Powerlifting Volume Program- Squats & Science
This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. [Read more…]
6 Week Russian Bench Press Peaking Program (3 Day)
This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max. [Read more…]
Starscream: 12 Week Hypertrophy Program (5 Day)
Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. [Read more…]
10 Week Powerlifting Program (RPE, Meet Prep)
Created and shared by /u/Kroamatik as a “generic 10 week program” structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10). [Read more…]
3 Day 20 Week Powerlifting Program by Powerlifting Academy
This is a 20 week powerlifting program with 3 training days per week. It was originally published by Powerlifting Academy, a German coaching group. There is also a 16 week version available. [Read more…]
Brendan Tietz 7 Week Intermediate Powerlifting Program
This is a spreadsheet derived from Brendan Tietz’s YouTube video on intermediate powerlifting and bodybuilding programming. If you’re a beginner lifter, please see Brendan Tietz Beginner Powerlifting Program. As this blends a significant amount of hypertrophy work with strength development, this could also be considered a powerbuilding program. This program utilizes a blend of percentage programming and RPE. If you’re unfamiliar with RPE, you can learn more about it here: RPE Calculator. [Read more…]