Deadlift 2 Days per Week - Powerlifting Programs

These are deadlift programs that call for the athlete to deadlift 2 days 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.

Full Year of Powerlifting Programming

Last updated March 22, 2021
Recommended by Lift Vault: Yes
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Block Periodization
Powerlifting meet prep program: No
Program goal: Powerlifting
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

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David Woolson, strong and smart dude over at Brazos Valley Strength, has boldly declared that he intends to release free powerlifting programming over the next year.

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15 Week Intermediate Powerlifting Program (2021 Update)

Last updated March 6, 2021
Recommended by Lift Vault: Yes
Experience level: Intermediate
Weeks: 15
Periodization: Block Periodization
Powerlifting meet prep program: No, Yes
Program goal: Strength
Uses RPE:Yes
Uses 1RM Percentage(%):No

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This is a 15 week intermediate powerlifting program from PRs on the Platform. It utilizes block periodization and can be run repeatedly or used to peak for a powerlifting competition.

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Simple Jack’d Strength Training Program Spreadsheet

Last updated September 14, 2020
Experience level: Advanced, Intermediate
Weeks: Indefinite
Periodization: Linear Periodization, Undulating Periodization
Powerlifting meet prep program: No
Program goal: High Volume, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes

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Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.

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Heavy, Light, Medium (HLM) Program Spreadsheet

Last updated September 10, 2020
Experience level: Intermediate
Weeks: 12
Periodization: Block Periodization, Linear Periodization
Powerlifting meet prep program: Yes
Program goal: Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes

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Heavy, Light, Medium (HLM) programs are a simple and effective way to organize strength training. Each training session consists of either a heavy, medium, or light load for a given lift. The HLM training style is extremely flexible and can be used to accommodate many training goals.

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Prep10 10 Week Peaking Program Spreadsheet

Last updated July 17, 2020
Experience level: Beginner, Intermediate
Weeks: 10
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

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Prep10 is a 10 week powerlifting peaking program designed for beginners and intermediates. It uses block periodization to take the lifter through a 5 week hypertrophy mesocycle, followed by a 1 week transition mesocycle, a 3 week intensity mesocycle, and a 1 week deload. This program could be used to peak for a meet taking place on week 11 (assuming week 10 is the deload week). [Read more…]

The “Dad Bod” Bridge Workout Program Spreadsheet

Last updated July 6, 2020
Experience level: Intermediate
Weeks: 8
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Powerlifting, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):No

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The “Dad Bod” Bridge program is a workout routine submitted by a Lift Vault reader. It is designed for busy people (especially parents) that are looking for any easy to follow routine that will help them grow and maintain strength in a limited amount of time. As the name suggests, it was inspired by The Bridge, a late stage novice strength program created by Barbell Medicine. [Read more…]

Lifting After A Long Break: ReTrain Powerlifting Program

Last updated June 20, 2020
Experience level: Advanced, Intermediate
Weeks: 4
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Powerlifting, Retraining
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

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ReTrain is a 4 week powerlifting program designed to ramp up lifters that have taken a lengthy break from training. With COVID-19 shutting down gyms across the world for several months, many lifters will find themselves in the scenario of going back to the gym to start working out again. The goal of this program is to help those lifters safely and effectively ease themselves back into a regular training routine. [Read more…]