This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. [Read more…]
Block Periodization Powerlifting Programs
Block periodization is a programming method that breaks each macrocycle into distinct mesocycles. These mesocycles, or blocks, are oriented to specific goals, such as hypertrophy, strength, and power.
Below you'll find powerlifting and strength training programs that utilize block periodization.
If you don't find what you're looking for, check out the Lift Vault Program Library, which lets you search based on periodization type, experience level, and much more.
Related: powerlifting programs, powerbuilding programs, bodybuilding programs, strength training programs
SuperTotal Program (17 Weeks) by Brian Simmons
This is a 17 week program for SuperTotal training designed by Brian Simmons. As a quick reminder, SuperTotal training combines the power lifts (squat, bench press, and deadlift) with Olympic lifts (snatch and clean & jerk). So it really requires well-rounded athleticism from the lifter. There’s a video at the bottom of this post that discusses SuperTotal training in more depth if you’re interested. [Read more…]
14 Week Advanced Strength & Peaking Program – Squats & Science
This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science. [Read more…]
Shortcut to SIZE Workout Routine Program Spreadsheet + PDF
Shortcut to Size is a 4 day body part split program by Jim Stoppani (who also created Shortcut to Shred). It is best suited for athletes with aesthetic or hypertrophy goals. [Read more…]
Thinner Leaner Stronger Workout Program Spreadsheets
Thinner Leaner Stronger is a workout program focused on developing aesthetics for women. In other words: lose weight, build muscle, look better naked, etc. It was written by Michael Matthews, a trainer who has written extensively on nutrition and aesthetics for both men and women. [Read more…]
8 Week Powerbuilding Program (Seba Kot)
This is an 8 week powerbuilding program designed by Seba Kot, Polish lifter (YouTube channel). This is a lightly translated version. [Read more…]
Inverted Juggernaut Method Spreadsheet (3 Versions, + 5/3/1)
Background on the Juggernaut Method
The Inverted Juggernaut Method (aka Inverse Juggernaut Method) is a popular variation of the well known Juggernaut Method.
As a refresher, here is the basic breakdown of the 4 weekly phases of the Juggernaut Method: [Read more…]