Free Programs and Spreadsheets
These are deadlift programs that call for the athlete to deadlift 3 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
Experience level: Advanced, Intermediate
Weeks: Indefinite
Periodization: Linear Periodization, Undulating Periodization
Meet prep program: No
Program goal: High Volume, Strength
Uses RPE: No
Uses 1RM Percentage(%): Yes
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May 2020 Update: Added Simple Jack’d 2x spreadsheet. You should probably run v2.0, as the creator of the program considers it superior to v1.0.
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.
[Read more…] By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 12
Periodization: Block Periodization, Linear Periodization
Meet prep program: Yes
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
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.
[Read more…] By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: 11, 12, 8
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: High Volume, 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
Dietmar Wolf is the head coach of the Norwegian powerlifting team. Below you’ll find some programs that are either attributed to him or have been released directly from the Norwegian Powerlifting Association. One program is from a Norwegian powerlifter named Frode Haugen; this program is labeled accordingly to reduce confusion. [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: Beginner
Weeks: 5
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
The All Pro Simple Beginner Routine (ASBR) is a classic strength and hypertrophy workout routine for novices. It supposedly originated on BodyBuilding.com and this particular version was modified a bit by tr3pid.
There is an extensive FAQ section that is copied from the spreadsheet below. [Read more…]
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 16, 8
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Peaking, 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
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…]
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 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…]
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Advanced, Intermediate
Weeks: 8
Periodization: Wave Periodization
Meet prep program: No
Program goal: High Volume, Hypertrophy
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 Bryan Haycock, hypertrophy specific training (HST) is a training routine based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning.
This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to spark muscle growth and work capacity in the off-season. [Read more…]
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Beginner, Intermediate
Weeks: Indefinite
Periodization: Linear 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
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…] By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 4, 8
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
Developed by Stephan Korte, the 3×3 program is a two-phased powerlifting program: one high volume, one heavy weight. While only calling for three workouts per week, each session includes the squat, bench, and deadlift.
The program can be run as a 4 week or 8 week program, depending upon whether one or two phases are run.
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 6
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
Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet.