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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.

Recommended Block Periodization Training Programs:

  1. 36 Weeks of Powerlifting Training Blocks - Your Strongest Year
  2. 17 Week Block Periodization Peaking Program - Brad Arbic
  3. 14 Week Strength & Peaking Program - Squats & Science
  4. 8 Week Intermediate Strength Block - Squats & Science
  5. Candito 6 Week Powerlifting Program

 

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

Thinner Leaner Stronger Workout Program Spreadsheets

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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)

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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)

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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…]

16 Week Wave Loading Powerlifting Program Spreadsheet

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Wave loading is a loading progression where the volume and intensity of a lift changes rapidly from set to set, rising and falling and rising and falling. This is designed to help stimulate strength adaptation more rapidly, increase an athlete’s explosiveness, and grow work capacity. [Read more…]

Brendan Tietz 7 Week Intermediate Powerlifting Program

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This is a spreadsheet derived from Brendan Tietz’s YouTube video on intermediate powerlifting and bodybuilding programming. If you’re a beginner lifter, please see Brendan Tietz Beginner Powerlifting Program. As this blends a significant amount of hypertrophy work with strength development, this could also be considered a powerbuilding program. This program utilizes a blend of percentage programming and RPE. If you’re unfamiliar with RPE, you can learn more about it here: RPE Calculator. [Read more…]

Alan Thrall Program Spreadsheet – Untamed Method

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This is a 13 week program created by Barbell Medicine for Alan Thrall of Untamed Strength. Below you will find a video overview of the program, which is very important for understanding how the program works. [Read more…]

Brendan Tietz Beginner Powerlifting Program Spreadsheet

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August 6, 2019 Update: The spreadsheet is now available for copying and sharing. Apologies for the mix up.

A beginner powerlifting program released by Brendan Tietz. A video overview and full program details are below. [Read more…]

Brendan Tietz Submax DUP 12 Week Powerlifting Program Spreadsheet

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A daily undulating periodization program from Brendan Tietz for powerlifters. As this is a submaximal powerlifting program, this is best suited for off season work, not peaking for a meet. [Read more…]

Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day)

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The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. [Read more…]

GZCL Jacked and Tactical (Bench + Squat Only)

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This is a variation of Tactical Barbell programming combined with the GZCL program framework. It only programs the bench press and squat movements. Deadlifts are not included. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat. [Read more…]

12 Week Peaking Program by Cast Iron Strength

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This program, billed “the best fucking 12 weeks of powerlifting you’ll have all year” is a powerlifting peaking program best suited for meet preparation. This is not designed for running back to back, as it accumulates a significant amount of fatigue throughout the duration of the program.  [Read more…]

Candito 6 Week + Advanced Bench Press Hybrid Program

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This spreadsheet uses the popular Candito 6 Week Intermediate Program as a base and replaces the regular bench press work with Candito’s Advanced Bench Press Program. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume. 

[Read more…]

Candito 10 or 14 Week Advanced Deadlift Program Spreadsheet

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Released in February 2018, this deadlift specific program is the latest in a long line of excellent powerlifting programs from Jonnie Candito.

This is an advanced deadlift program and should not be used by novice lifters. For the novice and intermediate lifter, check out Candito’s 6 Week Program or Linear Strength Programs.

The advanced deadlift program is structured as follows: [Read more…]

Dan Alexander 10 Week Powerlifting Peaking Program

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10/1/19 Edit: Fixed the rounding and added support for lbs and kgs! 🙂

Dan Alexander’s 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform.

This program is a hybrid of Korte’s 3×3 program and Verhoshansky’s Soviet peaking routine. [Read more…]

Tom McCullough 14 Week Peaking Powerlifting Program

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Edit: Updated to support lb or kg rounding.

This 14 week peaking powerlifting program is similar to many other old school peaking programs on Lift Vault: 1x weekly session per lift, descending reps, increase intensity and a 5-10% 1 rep max increase at the end of the cycle. [Read more…]

Classic 11 Week Deadlift Peaking Program Spreadsheet

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This is truly a no-frills 11 week peaking program for the deadlift. Since it does not program in any accessory work, it will be up to the individual lifter to program in accessories to compensate for their individual weaknesses.

Format:

  • Deadlift 1x weekly, 11 weeks
  • Rep range declines from 10 to 1
  • % of 1RM increases from 63% to 110%

[Read more…]

New Rules of Lifting for Women Workout Program Spreadsheet

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While men and women’s bodies respond in very similar ways to weight training (provided in the spreadsheet), the New Rules of Lifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove also provides nutrition advice and descriptions of the exercises, which may be useful for novice lifters or those looking to refamiliarize themselves with the movements. [Read more…]

Juggernaut Training Method Base Program Spreadsheet

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Juggernaut Training Method Overview

Based upon Juggernaut Training Systems and Chad Wesley Smith, the Juggernaut Method incorporates significant amounts of submaximal work to build work capacity in the lifter without [Read more…]

Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets

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Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If you’re willing to build these lifts at any cost (e.g. a record attempt) then this might be the ticket!

[Read more…]

Jonnie Candito 6 Week Powerlifting Program Spreadsheet

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Jonnie Candito’s 6 week program is a powerlifting peaking program. It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. It is held in especially high regard for improving the one rep max of the squat, though it programs all three lifts.

Note: Novice lifters will progress more quickly using the Candito Linear Progression Program. For a deadlift specific program, see newly the released Candito Deadlift Program.

[Read more…]