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10 Week Off Season Deadlift Program Spreadsheet

Last updated September 11, 2020
Experience level: Advanced

Weeks: 10

Periodization: Linear Periodization, Undulating Periodization

Powerlifting meet prep program: No

Program goal: Deadlift, High Volume, Off Season

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

This is a 10 week deadlift program designed for building up work capacity during the competitive off-season. It was shared by Alex Bromley (Empire Barbell) on his YouTube channel, where he shared his experience using this style of deadlift training to help prepare for a strongman competition.

[Read more…]

Filed Under: 10 Week Deadlift Programs, 10 Week Programs, Deadlift Workout Program, Powerlifting Program, Programs



Deadlift frequency: 1

Ancient God 10 Week Deadlift Peaking Program Spreadsheet

Last updated April 17, 2020
Experience level: Beginner, Intermediate

Weeks: 10

Periodization: Linear Periodization

Powerlifting 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 Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. It is low-medium in volume, which leaves plenty of recovery room for accessories.

The goal is to add kilos to your max deadlift while making you comfortable with working with weights closer to your max for doubles and triples, all without leaving you drained for the other sessions of the week. [Read more…]

Filed Under: 10 Week Deadlift Programs, Deadlift Workout Program, Peaking Program, Powerlifting Program, Programs
Tagged With: 10 Week Workout Plan


Deadlift frequency: 1

Sling Shot Bench Press Program Spreadsheet – 5 Week

Last updated December 18, 2019
Experience level: Advanced

Weeks: 5

Powerlifting meet prep program: Yes

Program goal: Peaking

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

This is Mark Bell’s 5 week Sling Shot bench press program, also known as the “Stronger in 30 Days” program. It’s a relatively straightforward bench-only program that gradually decreases volume while increasing intensity before attempting a new PR on week 5. Pretty classic linear periodization leading into a peak. [Read more…]

Filed Under: 5 Week Programs, Bench Press Workout Program, Peaking Program, Powerlifting Program, Programs, Strength Training Program


Bench press frequency: 1

Vince Anello 14 Week Deadlift Program Spreadsheet

Last updated February 23, 2020
Experience level: Intermediate

Weeks: 14

Periodization: Linear Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, 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

Updates:

  • February 23, 2020 – Fixed mix up between pin squats and partial deadlifts. Thanks to a reader for pointing out the misinterpretation via the contact form.
  • July 29, 2019 – Fixed permissions for the spreadsheet. You should be able to make a copy of it now. Apologies for any inconvenience.

This is a spreadsheet for Vince Anello’s 14 week deadlift program. [Read more…]

Filed Under: 14 Week Programs, Deadlift Workout Program, Lift Specific Program, Powerlifting Program, Programs



Deadlift frequency: 1

12 Week Strongman Deadlift Program Spreadsheet

Last updated April 17, 2020
Experience level: Intermediate

Weeks: 12

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Strongman

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

A 12 week deadlift program found on Strongman Ontario. Is it strictly a strongman program? Probably not – I’m sure it would benefit anyone looking for a ton of deadlift volume. [Read more…]

Filed Under: 12 Week Deadlift Programs, 12 Week Programs, Deadlift Workout Program, Strongman Programs
Tagged With: 12 Week Workout Plan


Deadlift frequency: 1

JV Askem Strongman Periodized Program

Last updated April 18, 2020
Experience level: Advanced, Intermediate

Weeks: 8

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Powerlifting, Strength, Strongman

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

This is a periodized program based on JV Askem’s article below. It aims for a 3% increase in strength over 8 weeks. Be sure to read the article below to help understand it better. [Read more…]

Filed Under: 8 Week Bench Press Programs, 8 Week Programs, 8 Week Squat Programs, Strongman Programs
Tagged With: 8 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Weightrainer Peaking Programs #1 and #2 Spreadsheets

Last updated October 1, 2019
Experience level: Intermediate

Weeks: 11, 12

Periodization: Linear Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Powerlifting

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

Weightrainer.net published these two peaking programs: one designed especially for the bench press (#1) and another program (#2) for squat, bench, or deadlift.

The two programs are pretty similar, but here are some key differences: [Read more…]

Filed Under: 11 Week Programs, 12 Week Bench Press Programs, 12 Week Programs, Bench Press Workout Program, Deadlift Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program

Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

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