Free Programs and Spreadsheets
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.
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Advanced, Beginner, Intermediate
Weeks: 36, 4
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: Yes
Uses 1RM Percentage(%): Yes
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This is a collection of nine 4 week training blocks published by Your Strongest Year. They amount to 36 weeks of powerlifting programming that include volume blocks, intensity blocks, accumulation blocks, realization blocks, and strength training blocks, though you do not need to necessarily run all of them.
I think this is one of the coolest powerlifting programs offered on Lift Vault and I’m really excited to highlight it for you all. [Read more…]
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Beginner, Intermediate
Weeks: 12
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Peaking, SuperTotal
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 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 12, 6
Periodization: Linear Periodization
Meet prep program: 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
This is a collection of templates for the Tactical Barbell program. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs – all in the same spreadsheet.
[Read more…] By Kyle Risley
Last updated
Experience level: Advanced
Weeks: 14
Periodization: Block Periodization
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
This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science. [Read more…]
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Beginner
Weeks: 6
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
This is a 6 week beginner powerlifting peaking block from Squats & Science.
This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. I believe [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner
Weeks: 6
Periodization: Undulating Periodization
Meet prep program: No
Program goal: High Volume, 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
This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 10
Periodization: Undulating Periodization
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
Created and shared by /u/Kroamatik as a “generic 10 week program” structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10). [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 9
Periodization: Conjugate Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
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 twice per week, 9 week conjugate strength program that only programs for the squat and deadlift. It was put out by Nick Spataro and you can see his video overview of the program below. [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner
Weeks: Indefinite
Periodization: Block Periodization
Meet prep program: No
Program goal: Fat loss, Hypertrophy
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
Thinner Leaner Stronger is Michael Matthews’ strength and physique program for women, and the female counterpart to Bigger Leaner Stronger. It runs on 3-day or 4-day splits built around heavy compound work in the 4-6 rep range, with accessories in the 8-12 rep range. The training is organized into 8-week phases followed by a deload week, and the cycle repeats indefinitely as you progress.
The program’s core idea is that women build strength and shape the same way men do: progressive overload on the big lifts. Matthews pushes back on the “light weights for toning” myth. Each session starts with a primary compound lift (squat, deadlift, bench, overhead press, or hip thrust depending on the day), then moves into 3-4 accessory exercises. The 3-day version runs a push/pull/legs structure; the 4-day version splits into chest and triceps, back and biceps and glutes, shoulders, and legs.
TLS is a good fit for beginner to early intermediate women who want to get stronger and change their body composition. You do need access to a barbell and a rack. If you’re looking for a program that doesn’t require a full gym setup, Strong Curves is worth a look since it works well with dumbbells and a hip thrust setup. The full TLS book and bonus materials (including official Excel and Google Sheets versions) are available at legionathletics.com via Michael Matthews and Legion Athletics.
[Read more…] By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 20
Periodization: Undulating Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
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 20 week powerlifting program with 3 training days per week. It was originally published by Powerlifting Academy, a German coaching group. There is also a 16 week version available. [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 4
Periodization: Linear Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
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
Sheikburn combines Hepburn Method style sets and rep structure (progressively adding more reps to the same weight OR adding more sets to the same rep range) Sheiko style periodization (alternating heavy days and light days).
Fans of “frankenprograms” like Megazord or GZCL / MagOrt / Deathbench will probably find this program interesting. [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: Indefinite
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy, Strength
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 CoolCicada PPL is a free 6-day Push/Pull/Legs program that started as a post on the BodyBuilding.com forums. You train each movement pattern twice a week: push days hit chest, shoulders, and triceps; pull days hit back and biceps (with an optional deadlift); leg days cover quads, hamstrings, and calves. Main compound lifts run at 3-5 sets of 5 reps, and accessory work fills in at 3-4 sets of 8-12 reps. There are two spreadsheet versions below: one with deadlifts on pull day, and one without.
The program runs on simple linear progression. Add weight every session when you hit the prescribed reps. There’s no AMRAP, no RPE, no percentage-based loading. You just show up, hit your sets, and add a small plate next time. High frequency is the other piece of it: by running push, pull, and legs twice per week, you’re getting each muscle group in the gym every 3-4 days instead of once.
It’s a good fit for intermediate lifters who can get to the gym 6 days a week and want to build both size and strength at the same time. If you’re newer to lifting, I’d start with a 3-day linear program first, like Starting Strength or StrongLifts 5×5, before jumping into 6-day training. If you can only train 3-4 days, you’ll get more out of something like the PPL collection that has 3-4 day variants. For more PPL options, check out Lift Vault’s collection of PPL programs.
[Read more…] By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 16
Periodization: Block Periodization, Wave Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
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
Wave loading is a loading progression where the volume and intensity of a lift changes rapidly from set to set, rising and falling and rising and falling. This is designed to help stimulate strength adaptation more rapidly, increase an athlete’s explosiveness, and grow work capacity. [Read more…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Undulating Periodization
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
This is a 12 week powerlifting peaking program designed by Fred Hatfield. It allows the athlete to input their current 1RM for the squat, bench press, and deadlift and programs every workout until meet day. It also includes a powerlifting meet attempt calculator. [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 7
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Hypertrophy, 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
This is a spreadsheet derived from Brendan Tietz’s YouTube video on intermediate powerlifting and bodybuilding programming. If you’re a beginner lifter, please see Brendan Tietz Beginner Powerlifting Program. As this blends a significant amount of hypertrophy work with strength development, this could also be considered a powerbuilding program. This program utilizes a blend of percentage programming and RPE. If you’re unfamiliar with RPE, you can learn more about it here: RPE Calculator. [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: 12
Periodization: Block Periodization
Meet prep program: No
Program goal: Powerlifting, 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
The Untamed Method is a free 12-week powerlifting program that Barbell Medicine wrote for Alan Thrall of Untamed Strength. You train four days a week, and every day pairs the competition lifts (squat, bench, and deadlift) with a variation lift, a myo-rep pump slot, and some easy conditioning work. Loads run off RPE and your estimated 1RM, with percentage back-off sets on the main lifts.
The whole point was to keep Thrall progressing on very little. Dr. Austin Baraki built it while Alan was dealing with a newborn, so it is designed around short sleep, little free time, and compromised recovery. That is why it leans so hard on autoregulation: you push when you feel good and back off when you do not, using RPE to pick the weight instead of grinding a fixed number. It is the same block-periodized, RPE-first approach you will see in The Bridge and Barbell Medicine’s peaking templates, and if you are still getting comfortable rating your sets, the RPE calculator does the reps-to-percentage math for you.
It fits intermediate lifters who already know their way around RPE and want structure without a rigid percentage grind. Beginners can run it, but you will get more out of a simple linear program first, and if you are pointing at a meet you may prefer a dedicated peak like Calgary Barbell. If you have the four days and you are comfortable auto-regulating, it is a low-stress way to keep the big three moving when life is busy.
[Read more…] By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 4, 5, 6
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
This is a modified version of the 4 day advanced medium load Sheiko program with more reps in the 70-80% 1RM range and a greater focus on hypertrophy. There is a little more volume overall as well. [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner
Weeks: 4
Periodization: Block Periodization, Linear Periodization
Program goal: Powerlifting, 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
August 6, 2019 Update: The spreadsheet is now available for copying and sharing. Apologies for the mix up.
A beginner powerlifting program released by Brendan Tietz. A video overview and full program details are below. [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 12
Periodization: Block Periodization
Meet prep program: No
Program goal: Off Season, 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
A daily undulating periodization program from Brendan Tietz for powerlifters. As this is a submaximal powerlifting program, this is best suited for off season work, not peaking for a meet. [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 16
Periodization: Conjugate Periodization
Meet prep program: No
Program goal: 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
Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.
Max effort days [Read more…]