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10 Week Powerlifting Program [Brazos Valley Barbell]

Last updated January 10, 2021
Recommended by Lift Vault: Yes

Experience level: Advanced, Intermediate

Weeks: 10

Periodization: Block Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, 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

Strength 2.0 is a 10 week powerlifting program created by David Woolson at Brazos Valley Barbell. The program utilizes 5 training days per week, calculates load based on RPE and percentage of one rep max, and ends with attempting to set a new one rep max.

[Read more…]

Filed Under: 10 Week Programs, Peaking Program, Powerlifting Program, Programs




Bench Press Pyramid Workout Program Spreadsheets

Last updated December 29, 2020
Experience level: Advanced, Intermediate

Weeks: 10, 12, 4, 6, 8

Periodization: Linear Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, 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

Bench Press Pyramid Program

A bench press pyramid is a method of bench press training wherein volume starts high with low intensity and ends low with high intensity. This pyramid shaped change in volume and intensity can occur within a single training session or across multiple training sessions.

[Read more…]

Filed Under: 4 Week Bench Press Programs, 4 Week Programs, 6 Week Bench Press Programs, 6 Week Programs, 8 Week Bench Press Programs, 8 Week Programs, Bench Press Workout Program, Lift Specific Program, Programs




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

15 Week Intermediate Powerlifting Program (PRs on the Platform)

Last updated October 19, 2020
Experience level: Intermediate

Weeks: 15

Periodization: Block Periodization

Powerlifting meet prep program: Yes

Program goal: Peakin, 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 15 week, 4 day intermediate powerlifting program by PRs On The Platform, a powerlifting coaching service.

Thanks to PRs on the Platform for sharing this program with Lift Vault through the program submission form.

Program Overview

This powerlifting program is comprised of three training blocks: a volume/hypertrophy block (weeks 1-5), a strength block (weeks 6-10), and a competition peaking block (weeks 11-15). As such, it can be used for meet preparation.

[Read more…]

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

Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 1

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

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