Free Programs and Spreadsheets
By Kyle Risley
Last updated
Experience level: Advanced
Weeks: 7
Periodization: Linear Periodization, Undulating Periodization
Meet prep program: No
Program goal: Peaking, Powerlifting, Strength
Uses RPE: No
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
Atlas Rising is an advanced 7 week powerlifting program with 3 training days per week. It is formed from a combination of the Russian Squat Routine for squats, MagOrt for deadlifts, and Hepburn Method A for bench press and overhead press. I would expect this program to improve the squat and deadlift, but not the bench press or overhead press, which simply would be maintained.
This “frankenprogram” was created by /u/PaulTheMediocre, who used it to achieve the following results: [Read more…]
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 10
Periodization: Undulating Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
Uses RPE: No
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
Combining GZCL for squats, Mag-Ort for deadlift, and Deathbench for bench press, this hybrid program became popularized on Reddit by /u/truthlesshunter. [Read more…]
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Advanced, Intermediate
Weeks: 11, 12
Periodization: Linear Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: No
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
The Magnusson Ortmayer (Mag/Ort) deadlift program is a brutal deadlift-only program that has helped tons of lifters add serious weight to their deadlift. If you’re looking to build out your work capacity for deadlifts, this is a great option. This is either an 11 or 12 week deadlift program depending upon if you desire to test your maxes on week 12.
Mag Ort packs the week’s deadlift work into one heavy session instead of spreading it across multiple days. Each week runs 4 sets of 4 at 70%, two heavy doubles at 80% and 90%, then a back-off set at 70% for 8 or more reps. Hit that rep target and you add 10 lbs to your working numbers the following week. Miss it and you repeat the week instead of moving on.
This program is built for lifters who already have solid deadlift technique and want to specialize on the pull for 11 to 12 weeks. It works best if you can recover from frequent near-max doubles, since the 80% and 90% work shows up every week. If you’re newer to lifting or your squat and bench need attention too, a program with more balanced volume across all three lifts, like GZCLP, will serve you better than a deadlift-only block.
[Read more…]