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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.

3 Peaking Template Spreadsheets by Barbell Medicine

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Following up on the popular Bridge Program, the crew at Barbell Medicine introduced a free peaking program for athletes preparing for a powerlifting or strengthlifting meet. [Read more…]

Powerlifting Academy 3 Day 16 Week Program Spreadsheet

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This is the Powerlifting Academy 16 week program spreadsheet, 3x weekly training version. There is also a 20 week version available.

Powerlifting Academy 16 Week Program Overview

  • 3x weekly training
  • Competition lifts are the primary focus, but the following variations are also used:
    • Squat
      • Pause squats
    • Bench Press
      • Bench press, closer grip
      • Bench press, close grip (what is often called CGBP)
    • Deadlift
      • Deficit deadlifts (3-6cm deficit)
      • Deadlift from boxes (8-12cm raised from floor, i.e. rack pulls)

[Read more…]

Hepburn Method Powerbuilding Program Spreadsheet

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Doug Hepburn has become synonymous with brute force and sheer simplicity. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work.

Below there are essentially 2 programs, each with a power phase and a pump phase. In the old days, [Read more…]

TSA 9 Week Intermediate Powerlifting Program (v1.0 + v2.0)

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September 21, 2019 Edit: Added v2.0 of the 9 Week Intermediate Powerlifting Program.

Description from The Strength Athlete:

We wrote this program as a nine-week program for an intermediate level powerlifter, with the goal of strength and proficiency in the squat, bench press, and deadlift. You will work using progressively heavier loads week by week toward a

[Read more…]

12 Week Peaking Program by Cast Iron Strength

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This program, billed “the best fucking 12 weeks of powerlifting you’ll have all year” is a powerlifting peaking program best suited for meet preparation. This is not designed for running back to back, as it accumulates a significant amount of fatigue throughout the duration of the program.  [Read more…]

Calgary Barbell 16 Week + 8 Week Program Spreadsheets

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Written by Calgary Barbell, the 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet. You can, however, run them even if you’re not prepping for a meet. Both programs are quite similar, with the primary difference between the two being that the 16 week program has a more full progression of each lift, whereas the 8 week program is more a training snapshot.

[Read more…]

Candito 6 Week + Advanced Bench Press Hybrid Program

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This spreadsheet uses the popular Candito 6 Week Intermediate Program as a base and replaces the regular bench press work with Candito’s Advanced Bench Press Program. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume. 

[Read more…]

The Bridge by Barbell Medicine Program Spreadsheet

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Created by Jordan Feigenbaum and Austin Baraki at Barbell Medicine, the Bridge is a strength program designed for athletes that are finishing a novice program like Starting Strength or Strong Lifts 5×5 and are ready for a “bridge” to intermediate level programming.  [Read more…]

Candito 10 or 14 Week Advanced Deadlift Program Spreadsheet

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Released in February 2018, this deadlift specific program is the latest in a long line of excellent powerlifting programs from Jonnie Candito.

This is an advanced deadlift program and should not be used by novice lifters. For the novice and intermediate lifter, check out Candito’s 6 Week Program or Linear Strength Programs.

The advanced deadlift program is structured as follows: [Read more…]

Dan Alexander 10 Week Powerlifting Peaking Program

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10/1/19 Edit: Fixed the rounding and added support for lbs and kgs! 🙂

Dan Alexander’s 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform.

This program is a hybrid of Korte’s 3×3 program and Verhoshansky’s Soviet peaking routine. [Read more…]

Fred Hatfield (Dr. Squat) 9 Week Peaking Program Spreadsheet

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Update: KG and LB rounding now supported.

Developed by Fred Hatfield (aka Dr. Squat), this 9 week peaking program is based on two workouts per week: one heavy, one light.

It can be run for a specific lift or all three lifts.

The 1RM increase is 10%, making it an ambitious peaking program, although it does allow for a deload period half way through the program for recovery. [Read more…]

6 Week Soviet Peaking Powerlifting Program

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Update: Spreadsheet now rounds weights to the nearest 5 (lb) or 2.5 (kg).

This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. After 6 weeks, it aims to increase your 1 rep max by 5%.

It was designed by Soviet coach Yuri Verkhoshansky and described to John Abdo, who brought it back to the USA. It has been described as “intense.” [Read more…]

Greg Nuckols 28 Programs Spreadsheet

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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…]

Ivysaur 4-4-8 Beginner Program Spreadsheet

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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…]

Kizen 16 Week Powerbuilding Program (4 Week Preview + PDF)

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Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program!

[Read more…]

nSuns 5/3/1 Complete Program Collection (4 Day, 5 Day, Cap3, and More)

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nSuns 5/3/1 is a linear progression powerlifting program that was inspired by Jim Wendler’s 5/3/1 strength program. It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. It is known for its challenging amount of volume. Those who stick with it tend to find great results from the additional work capacity.

Redditor /u/nsuns assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to deadlift and squat specific workloads to help everyone get stronger.

Use the table of contents to jump to your desired spreadsheet or read on below to learn about which nSuns program you should run.

[Read more…]

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

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Updates:

  • May 18, 2020
  • 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…]

3 Day, 7 Week Raw Powerlifting Program

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Originally hosted by Mass-Lift, the 3 Day Raw Powerlifting Program is a no frills powerlifting program that has the athlete squatting 3 days per week, benching 3 days per week, and deadlifting 2 days per week (counting Romanian deadlifts).

After the competition lifts, a rotating set of assistance exercises are prescribed to develop strength in key movements and introduce hypertrophy. [Read more…]

Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet

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Update: A new spreadsheet for this program is now available. It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. It is linked below.

Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter’s preferences.

This flexibility can be a hindrance to less experienced lifters, who like the sound of a templated PPL routine but don’t know how to make one for themselves.

This issue has been resolved. Enter: /u/metallicadpa’s 6 day PPL program aka the Reddit PPL.

[Read more…]

PHAT Workout Routine + Program Spreadsheet

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The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development.

Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak.

[Read more…]