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15 Week Intermediate Powerlifting Program (2021 Update)

Last updated February 15, 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


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 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.

[Read more…]

Filed Under: 15 Week Programs, Peaking Program, Powerlifting Program, Programs

Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 0

6 Week Patrik Nyman Prilepin Bench Press Program

Last updated February 15, 2021
Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Block Periodization, Undulating Periodization

Powerlifting meet prep program: No

Program goal: 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

This is a 6 week week bench press program based upon the Prilepin chart. As it only utilizes two bench press training days per week, I’d probably recommend it for more advanced bench pressers that are not able to recover from three bench press training days per week.

[Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Programs

Squat frequency: 0
Bench press frequency: 2
Deadlift frequency: 0
Overhead press frequency: 0

10 Week Beginner Powerlifting Program (PRs on the Platform)

Last updated November 1, 2020
Experience level: Beginner

Weeks: 10

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Powerlifting

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

This is a 10 week powerlifting program for beginners. It was designed to help increase strength in the squat, bench press, and deadlift. It was created by PRs on the Platform.

[Read more…]

Filed Under: 10 Week Programs, Powerlifting Program, Programs

Squat frequency: 2
Bench press frequency: 2

PRIME 4 Week Powerbuilding Program Spreadsheet

Last updated October 5, 2020
Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy, 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

Prime Powerbuilding Program

The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session.

[Read more…]

Filed Under: Powerbuilding Program, Programs

Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

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


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

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…]

Filed Under: Powerlifting Program, Programs, Strength Training Program

Squat frequency: 1, 2, 3, 4, 5, 6
Bench press frequency: 1, 2, 3, 4, 5, 6
Deadlift frequency: 1, 2, 3, 4, 5, 6
Overhead press frequency: 1, 2, 3, 4, 5, 6

10 Week Off Season Deadlift Program Spreadsheet

Last updated September 11, 2020
Experience level: Advanced

Weeks: 10

Periodization: Linear Periodization, Undulating Periodization

Powerlifting meet prep program: No

Program goal: Deadlift, High Volume, Off Season

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 10 week deadlift program designed for building up work capacity during the competitive off-season. It was shared by Alex Bromley (Empire Barbell) on his YouTube channel, where he shared his experience using this style of deadlift training to help prepare for a strongman competition.

[Read more…]

Filed Under: 10 Week Deadlift Programs, 10 Week Programs, Deadlift Workout Program, Powerlifting Program, Programs



Deadlift frequency: 1

Atlas Rising Powerlifting Program Spreadsheet

Last updated July 13, 2020
Experience level: Advanced

Weeks: 7

Periodization: Linear Periodization, Undulating Periodization

Powerlifting meet prep program: No

Program goal: Peaking, 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

Atlas Rising is an advanced 7 week powerlifting program with 3 training days per week. It is formed from a combination of the Russian Squat Routine for squats, MagOrt for deadlifts, and Hepburn Method A for bench press and overhead press. I would expect this program to improve the squat and deadlift, but not the bench press or overhead press, which simply would be maintained.

This “frankenprogram” was created by /u/PaulTheMediocre, who used it to achieve the following results: [Read more…]

Filed Under: 7 Week Programs, Powerlifting Program, Programs

Squat frequency: 3
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

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