Deadlift 3 Days per Week - Powerlifting Programs

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.

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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Dietmar Wolf Norwegian Powerlifting Program Spreadsheets

Last updated July 19, 2020
Experience level: Beginner, Intermediate
Weeks: 11, 12, 8
Periodization: Undulating Periodization
Powerlifting 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…]

Tactical Barbell Program Templates (Operator, Zulu, Mass, and More)

Last updated April 18, 2020
Experience level: Intermediate
Weeks: 12, 6
Periodization: Linear Periodization
Powerlifting 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…]

All Pro Simple Beginner Routine Program Spreadsheet

Last updated April 18, 2020
Experience level: Beginner
Weeks: 5
Periodization: Linear Periodization
Powerlifting 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…]

Calgary Barbell 16 Week + 8 Week Program Spreadsheets

Last updated April 18, 2020
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 16, 8
Periodization: Undulating Periodization
Powerlifting 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…]

Greg Nuckols 28 Programs Spreadsheet

Last updated August 26, 2020
Recommended by Lift Vault: Recommended
Experience level: Advanced, Beginner, Intermediate
Weeks: 4
Periodization: Undulating Periodization
Powerlifting 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.