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Home » 1 Day Deadlift Programs » Page 4

Deadlift 1 Day per Week - Powerlifting Programs

These are deadlift programs that call for the athlete to deadlift 1 day per week. Some are deadlift-only programs, while others program all lifting movements.

To search through all programs based on lots of different criteria, check out the Lift Vault Program Library.

MEGAZORD Hybrid Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 12

Periodization: Undulating Periodization

Meet prep program: No

Program goal: 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

If you’re a fan of Frankenstein-esque hybrid programs, then Megazord may be exactly what you’re looking for. Written (or maybe concocted is a better word…) by /u/BenchPauper on Reddit, this program combines the Coan/Phillipi Deadlift Program, Greg Nuckols’s 2x weekly Intermediate Bench Program for OHP from his 28 Program Collection, and Ben Gillingham’s Raw Bench Program.

The results? Well, see for yourself…. [Read more…]

Filed Under: 12 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

5 Blaine Sumner Program Spreadsheets

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 12

Periodization: Linear Periodization

Meet prep program: Yes

Program goal: Equipped, High Volume, Off Season, 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

This is the free program spreadsheet collection offered on Blaine Sumner’s site.

It contains:

  • linear progression program
  • high frequency program
  • off-season program
  • equipped lifting program
  • bench-only program

All of the above programs are 12 weeks in length and are programmed off of percentages of the lifter’s training max. [Read more…]

Filed Under: 12 Week Bench Press Programs, 12 Week Programs, Powerlifting Program, Programs
Tagged With: 12 Week Workout Plan, 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 1, 4
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

PHATburn Powerbuilding Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, 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

Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. [Read more…]

Filed Under: 4 Week Programs, Bodybuilding Program, Powerbuilding Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Week Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 2

GZCL / Mag-Ort / Deathbench Hybrid Spreadsheet

By Kyle Risley
Last updated April 18, 2020

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…]

Filed Under: 10 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 10 Week Workout Plan, 5 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1

Building the Monolith Program Spreadsheet (kg + lb)

By Kyle Risley
Last updated May 3, 2023

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No

Program goal: High Volume, Mass, 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

Building the Monolith was created by Jim Wendler, who wrote the 5/3/1 programs and inspired other programs like GZCL and NSuns, Building the Monolith is designed for advanced athletes looking to break through plateaus, not novice or intermediate lifters. For a bench-focused variation of this program, check out Benching the Monolith.

[Read more…]

Filed Under: 6 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 2
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 2

Weightrainer Peaking Programs #1 and #2 Spreadsheets

By Kyle Risley
Last updated October 1, 2019

Experience level: Intermediate

Weeks: 11, 12

Periodization: Linear Periodization

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 Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program

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

Tom McCullough 14 Week Peaking Powerlifting Program

By Kyle Risley
Last updated October 1, 2019

Experience level: Intermediate

Weeks: 14

Periodization: Block 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

Edit: Updated to support lb or kg rounding.

This 14 week peaking powerlifting program is similar to many other old school peaking programs on Lift Vault: 1x weekly session per lift, descending reps, increase intensity and a 5-10% 1 rep max increase at the end of the cycle. [Read more…]

Filed Under: 14 Week Programs, Bench Press Workout Program, Deadlift Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program

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

Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets

By Kyle Risley
Last updated October 1, 2019

Weeks: 12, 9

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

As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet. Both seek to improve your 1 rep max by 5% after the end of the cycle.

The differences between the 9 week and 12 week peaking cycles can be seen below: [Read more…]

Filed Under: 12 Week Programs, 9 Week Programs, Bench Press Workout Program, Deadlift Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program

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

Classic 11 Week Deadlift Peaking Program Spreadsheet

By Kyle Risley
Last updated October 1, 2019

Experience level: Intermediate

Weeks: 11

Periodization: Block 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

This is truly a no-frills 11 week peaking program for the deadlift. Since it does not program in any accessory work, it will be up to the individual lifter to program in accessories to compensate for their individual weaknesses.

Format:

  • Deadlift 1x weekly, 11 weeks
  • Rep range declines from 10 to 1
  • % of 1RM increases from 63% to 110%

[Read more…]

Filed Under: 11 Week Deadlift Programs, 11 Week Programs, Deadlift Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs



Deadlift frequency: 1

Ed Coan Program: 12 and 14 Week Peaking Program Spreadsheets

By Kyle Risley
Last updated April 17, 2020

Experience level: Advanced, Intermediate

Weeks: 12, 14

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

Ed Coan, arguably the GOAT of powerlifting, has a few popular programs floating around, including the Coan Phillipi Deadlift Routine. Here are two popular powerlifting programs in 12 and 14 week versions. Rep schemes for each program are included below the spreadsheets. [Read more…]

Filed Under: 10 Week Programs, 14 Week Programs, Bench Press Workout Program, Deadlift Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program
Tagged With: 10 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

Brad Gillingham 16 Week Squat + Deadlift Program

By Kyle Risley
Last updated October 3, 2019

Experience level: Intermediate

Weeks: 16

Periodization: Undulating 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

Similar to his 12 week bench program, the 16 week squat and deadlift program has the athlete using a no-frills approach.

Each lift is trained 1x weekly, leaving plenty of room for complementary assistance exercises based upon the individual weaknesses of the lifter. [Read more…]

Filed Under: 16 Week Deadlift Programs, 16 Week Programs, 16 Week Squat Programs, Lift Specific Program, Programs

Squat frequency: 1

Deadlift frequency: 1

Greg Nuckols 28 Programs Spreadsheet

By Kyle Risley
Last updated August 26, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Beginner, Intermediate

Weeks: 4

Periodization: Undulating Periodization

Meet prep program: No

Program goal: High Volume, 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

Greg Nuckols released 28 program variations through his site, Stronger by Science.

In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. He also co-authors the best monthly round-up of cutting edge research on strength, hypertrophy, and related subjects. It’s called MASS and it’s absolutely worth a look. He even has a free issue available as a preview.

See also: Greg Nuckols High Frequency Program (free spreadsheet) [Read more…]

Filed Under: 4 Week Bench Press Programs, 4 Week Deadlift Programs, 4 Week Programs, 4 Week Squat Programs, Bench Press Workout Program, Deadlift Program, Lift Specific Program, Powerlifting Program, Programs, Squat Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan, 4 Week Workout Plan, 5 Day Workout Plan, 6 Day Workout Plan
Squat frequency: 1, 2, 3
Bench press frequency: 1, 2, 3
Deadlift frequency: 1, 2, 3

Brandon Lilly’s Cube Method Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Weeks: 10

Periodization: Wave 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

Brandon Lilly, one of the greatest powerlifters (raw and geared) still competing, published the Cube Method “out of my absolute frustration with my training, myself, and the sport of powerlifting.”

The Cube Method utilizes a “back to basics” architecture that programs periods of heavy, explosive, rep-based, and body work on the big three lifts to form each cycle.

Here is an excerpt from the book that outlines the basic philosophy of the program (NOTE: these should say “Wave 1,” “Wave 2,” etc.): [Read more…]

Filed Under: Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

Cowboy Method Spreadsheets – Original and Modified

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 14

Periodization: Wave Periodization

Meet prep program: Yes

Program goal: 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

While the Texas Method has long been a popular intermediate program for graduates of Rippetoe’s Starting Strength or other novice programs like Strong Lifts, a popular Texas Method variation to emerge has been the Cowboy Method.

Included here are the Original Cowboy Method and a Modified Cowboy Method. [Read more…]

Filed Under: 13 Week Programs, 14 Week Programs, Lift Specific Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 3 Day Workout Plan
Squat frequency: 3
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

Ivysaur 4-4-8 Beginner Program Spreadsheet

By Kyle Risley
Last updated November 12, 2020

Recommended by Lift Vault: Recommended

Experience level: Beginner

Weeks: Indefinite

Periodization: Linear 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

Ivysuar 4-4-8 Program Overview

Initially shared on Reddit’s /r/fitness community by /u/ivysaur, the Ivysaur 4-4-8 Beginner Program was designed to improve upon the foundation laid out by popular “sets of 5” novice lifting programs like Starting Strength and Strong Lifts. [Read more…]

Filed Under: Programs, Strength Training Program
Tagged With: 3 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 3
Deadlift frequency: 1, 2
Overhead press frequency: 3

Sheiko Program Spreadsheets & Templates

By Kyle Risley
Last updated August 4, 2023

Recommended by Lift Vault: Recommended

Experience level: Advanced, Beginner, Intermediate

Weeks: 12, 13, 4, 8

Periodization: Undulating Periodization

Meet prep program: No, 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

To best understand Sheiko’s training methodology, Lift Vault highly recommends you read or listen to his interview with Omar Isuf.

Sheiko programs are powerlifting programs attributed to Boris Sheiko, renowned Russian powerlifting coach. His programs are known for their high volume and great results for those who can complete them.

More of a loose working template than a strict program, many different variations of Sheiko powerlifting programs have been circulating Internet forums for years.

[Read more…]

Filed Under: 12 Week Programs, 13 Week Programs, 4 Week Programs, 8 Week Programs, Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan, 4 Week Workout Plan, 8 Week Workout Plan
Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 1

GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]

By Kyle Risley
Last updated May 15, 2021

Recommended by Lift Vault: Recommended

Experience level: Beginner, Intermediate

Weeks: 11, 12, 13, 15, 5

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: Yes

Program goal: 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

Updates:

  • May 18, 2020
    • Added a section for “Key GZCL Concepts & Program Differences” which is a great overview of the different GZCL program options.
  • I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for mobile users. All of the spreadsheets are still there, you will just need to click on the Google Sheets link with the green icon.
  • In depth post on GZCLP programs added to new post

Bred from the popular Reddit user /u/gzcl (also check out his blog and personal subreddit), these easy to use spreadsheets and calculators are based on the general “GZCL Method” for powerlifting.

[Read more…]

Filed Under: 11 Week Programs, 12 Week Programs, 13 Week Programs, 15 Week Programs, 5 Week Programs, Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan, 4 Day Split, 4 Day Workout Plan, 5 Day Workout Plan, 6 Day Workout Plan
Squat frequency: 2, 3
Bench press frequency: 2, 4
Deadlift frequency: 1, 2
Overhead press frequency: 1, 2

PHUL Workout Routine Tips + Program Spreadsheet (Updated 2023)

By Kyle Risley
Last updated February 11, 2024

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 13, 6

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, 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

Short for Power Hypertrophy Upper Lower, PHUL blends power and size building principles for the athlete looking to get stronger and bigger. The PHUL program follows many of the principles of powerbuilding programming, but could also be considered a bodybuilding program.

[Read more…]

Filed Under: 4 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs, Strength Training Program
Tagged With: 4 Day Bodybuilding Program, 4 Day Split, 4 Day Workout Plan, 4 Week Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2, 3
Bench press frequency: 2, 5
Deadlift frequency: 1, 2
Overhead press frequency: 1

Strong Curves Spreadsheets + PDF: Beginner and Advanced Workouts

By Kyle Risley
Last updated May 3, 2023

Recommended by Lift Vault: Recommended

Experience level: Beginner

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Glute hypertrophy, Hypertrophy, 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

Written by Bret Contreras, Strong Curves workout is a great program for novice and intermediate lifters looking to get stronger and, yes, have a better butt. The program’s greatest strength lies in its simplicity, making it a simple workout to follow and make progress quickly.

It has quickly become a staple within the strength training community and is available in paperback and Kindle on Amazon.

[Read more…]

Filed Under: 12 Week Programs, 8 Week Programs, Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 8 Week Workout Plan
Squat frequency: 1, 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

New Rules of Lifting for Women Workout Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Weeks: Idefinite

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy, 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

While men and women’s bodies respond in very similar ways to weight training (provided in the spreadsheet), the New Rules of Lifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove also provides nutrition advice and descriptions of the exercises, which may be useful for novice lifters or those looking to refamiliarize themselves with the movements. [Read more…]

Filed Under: Programs, Strength Training Program
Tagged With: 3 Day Workout Plan
Squat frequency: 1, 2

Deadlift frequency: 1, 2
Overhead press frequency: 1

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