Free Programs and Spreadsheets
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.
By Kyle Risley
Last updated
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…]
By Kyle Risley
Last updated
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…]
By Kyle Risley
Last updated
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:
By Kyle Risley
Last updated
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…]
By Kyle Risley
Last updated
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…]
By Kyle Risley
Last updated
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 free training programs through his site, Stronger by Science. The bundle covers squat, bench press, and deadlift individually, with templates for beginner, intermediate, and advanced lifters at 1, 2, or 3 training days per week for each lift. Every program runs on a 4-week cycle, and you test your 1RM at the end of each cycle. The math: 3 lifts x 3 skill levels x 3 frequencies = 27 programs, plus a 4th deadlift variation (low volume, medium volume, and high volume in addition to the standard beginner version) = 28 total.
The design comes from Nuckols’ data-driven approach to strength training. Instead of a single fixed program, the bundle gives you a modular system: pick your lift, your experience level, and how many days per week you can train that lift. You use the squat, bench, and deadlift programs together, each running at whatever frequency fits your schedule. Intermediate and advanced templates add lift variations (front squats alongside back squats, for example), while beginner programs focus on the competition lifts to build the movement pattern first.
These programs are a good fit for intermediate and advanced lifters who want a percentage-based, structured template they can customize by frequency. Beginners can run them too — the 1x per week beginner versions are the most approachable entry point. You’ll need a 1RM estimate for each lift to get started. If you’re brand new to powerlifting, you might get more mileage from a full-body novice program first. See also: Greg Nuckols High Frequency Program (free spreadsheet).
[Read more…] By Kyle Risley
Last updated
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…]
By Kyle Risley
Last updated
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…]
By Kyle Risley
Last updated
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
Ivysaur 4-4-8 is a free 3-day full-body beginner barbell program built around two weekly templates: Week A and Week B. Each session alternates between a 4×4 main-lift set and 4×8 volume work across the squat, deadlift, bench press, overhead press, barbell row, and chin-ups. The program runs 30 weeks with auto-advancing loads built into the spreadsheet.
The program was posted to /r/fitness by /u/ivysaur as a direct response to the shortcomings of Starting Strength and StrongLifts 5×5. Instead of a fixed linear jump each session, progression is driven by AMRAP sets. You hit your top set for as many reps as you can, and that number determines how much weight goes on the bar next week. It’s more volume than StrongLifts and you get to squat less often, which many beginners find easier to recover from.
It’s a good fit for true beginners and for lifters coming off StrongLifts or Starting Strength who want more bench and deadlift frequency. The weekly load jumps are aggressive, so you’ll hit a wall faster than you would on a slower LP program. Have a follow-on program ready. Once you’ve run out of steam on this one, the Heavy Light Medium (HLM) program is a natural next step.
[Read more…] By Kyle Risley
Last updated
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…] By Kyle Risley
Last updated
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:
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…] By Kyle Risley
Last updated
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
PHUL stands for Power Hypertrophy Upper Lower. It’s a 4-day program that splits training into two upper body days and two lower body days. Two of those days are power-focused (3-5 reps, heavy compounds) and two are hypertrophy-focused (8-15 reps, higher volume with isolation work). There’s no fixed end date; you run it until progress stalls. PHUL was created by Brandon Campbell, a YouTube fitness coach who published the original program write-up at Muscle & Strength.
The idea behind PHUL is that you can train for strength and size at the same time if you structure your week correctly. Power days anchor the week with low-rep compound work, then the hypertrophy days pile on volume and isolation exercises for muscle growth. It’s a powerbuilding approach, similar in concept to PHAT, but PHAT is a 5-day split and programs roughly 90% more weekly volume. PHUL keeps it at 4 days.
PHUL is best for intermediate lifters who have 6+ months of consistent training and want to develop both strength and size simultaneously. If you’re newer to lifting, you’d get more out of a simpler linear progression program like Starting Strength first. The 4-day schedule is also manageable for most people, though the hypertrophy days include supersets and a decent amount of accessory work, so expect sessions to run 60-75 minutes.
[Read more…] By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Beginner
Weeks: 12
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
Strong Curves is a system of separate 12-week programs created by Bret Contreras and Kellie Davis. You pick the program that matches your experience and equipment, run it for the full 12 weeks, then move up to the next one when you’re ready. Each program opens sessions with hip thrusts and glute bridges as the primary work, then moves into legs, upper body, and core. Bootyful Beginnings, the beginner program, runs 3 days per week.
The training idea is glute-focused hypertrophy with progressive overload. You start with bodyweight and band work, then add barbells as you get more experienced. Rep ranges shift each program so the weight goes up and the reps come down as you progress. It’s not a powerlifting program and it won’t build your squat and deadlift the way a strength-focused template would.
Strong Curves is a good fit for women and anyone focused on glute development at the novice to intermediate level. If you want a program built around the big-four lifts with linear progression, you’d get more out of something like Starting Strength first. Come back to Strong Curves when glute and lower body hypertrophy is the goal.
[Read more…] By Kyle Risley
Last updated
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…]
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.
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 16
Periodization: Block 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
The Juggernaut Method is a 16-week strength program created by Chad Wesley Smith of Juggernaut Training Systems. It trains the squat, bench press, deadlift, and overhead press four days per week, with each session built around one primary lift followed by supplemental and accessory work. The program runs four waves (10s, 8s, 5s, and 3s), each lasting four weeks. Every wave runs through the same four-phase sequence: Accumulation, Intensification, Realization (an AMAP set), and Deload.
The core idea behind Juggernaut is submaximal volume that builds toward a test. You work from a Training Max set at 90% of your 1RM, run progressively heavier sets each week, then hit an AMAP (as many reps as possible) in week three of every wave. That rep count drives the progression into the next wave. It’s closer in spirit to 5/3/1 than to a linear progression. Both use a training max and a monthly AMRAP test, but Juggernaut uses more total volume across each wave and a longer 16-week structure before cycling back.
I’d recommend Juggernaut for intermediate lifters who’ve stalled on simple linear progression and want a program with more structure and volume. You need to handle four days per week and enough recovery to run meaningful AMAP sets each month. It’s not a good starting point if you’re still making week-to-week gains on a beginner program. You’ll get more out of something like GZCLP first. The Inverted Juggernaut Method is a variation worth looking at once you’ve run the base version.
[Read more…] By Kyle Risley
Last updated
Experience level: Beginner
Weeks: Indefinite
Periodization: Linear Periodization
Meet prep program: No
Program goal: 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
Popularized by Jason Blaha, Ice Cream Fitness is a solid novice strength program that incorporates more accessory work than similar programs (e.g. Starting Strength, Strong Lifts) helping the user get stronger and add size.
In 2019, Blaha released Ice Cream Fitness 2.0. It reduces working sets to 3 sets of 5 instead of 5 sets of 5 and reduces some of the exercise variety. The core goal of the program, helping novices rapidly gain strength and size, remains the same.
[Read more…] By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Beginner
Weeks: Indefinite
Periodization: Linear Periodization
Meet prep program: No
Program goal: 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
One of the most popular novice lifting programs, Starting Strength is a textbook (literally) strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger.
If you’re looking to start lifting and want something that works, this Google spreadsheet is a solid option. It is very similar to GreySkull LP and StrongLifts.
Graduates of the Starting Strength routine may be interested in Madcow or Texas Method.
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 3, 4
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
5/3/1 is a strength template more than a fixed program. You set a Training Max at 90% of your true 1RM, then run 4 week cycles: three weeks of work with an AMRAP top set, then a deload, adding a little to the Training Max each time. Everything is built around steady progress on the big barbell lifts (squat, bench, deadlift, and press).
The point is slow, sustainable progress. You leave reps in the tank most of the time and only chase a rep PR on the last set, so you keep moving forward for months instead of stalling out in a few weeks. It’s also easy to bolt extra volume or specificity onto, which is why so many variations exist (Boring But Big for size, First Set Last, the 3/5/1 powerlifting version). It was influential enough that programs like GZCL and nSuns grew out of its ideas.
It’s best for intermediate lifters who have stalled on simpler linear progression. If you’re a true beginner still adding weight every session, you’ll progress faster on a basic linear program like GZCLP first, since 5/3/1’s monthly jumps are slower than you need. Come to it when straight linear progression stops working.
[Read more…] By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: Indefinite
Periodization: Linear Periodization, Undulating Periodization
Meet prep program: No
Program goal: 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
The Texas Method is a strength program that focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still progress on a weekly basis. Each training week represents one cycle: Monday is volume day, Wednesday is an active recovery day, and Friday is an intensity day where a new PR is set.
[Read more…]