Brendan Tietz Programs

These are powerlifting programs created by Brendan Tietz.

10 Week Glute Hypertrophy Workout Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Beginner, Intermediate
Weeks: 10
Periodization: Linear Periodization
Meet prep program: No
Program goal: Glute hypertrophy, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): Yes

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A glute hypertrophy program is a workout routine that focuses on growing the size of the glute muscles. From Flap Jacks 2 Thick Stacks is a glute hypertrophy program designed by Brendan Tietz that is organized as a 4 day upper/lower body part split that uses heavy compound movements and targeted accessory movements to strengthen the full body, not just the glutes. [Read more…]

Brendan Tietz 7 Week Intermediate Powerlifting Program

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate
Weeks: 7
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Hypertrophy, Powerlifting

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]

Brendan Tietz Beginner Powerlifting Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner
Weeks: 4
Periodization: Block Periodization, Linear Periodization
Program goal: Powerlifting, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): No

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

August 6, 2019 Update: The spreadsheet is now available for copying and sharing. Apologies for the mix up.

A beginner powerlifting program released by Brendan Tietz. A video overview and full program details are below. [Read more…]

Brendan Tietz Submax DUP 12 Week Powerlifting Program Spreadsheet

By Kyle Risley
Last updated May 13, 2020

Experience level: Intermediate
Weeks: 12
Periodization: Block Periodization
Meet prep program: No
Program goal: Off Season, Powerlifting, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): Yes

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

A daily undulating periodization program from Brendan Tietz for powerlifters. As this is a submaximal powerlifting program, this is best suited for off season work, not peaking for a meet. [Read more…]