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Home » Block Periodization » Page 2

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

Joe Delaney Ibiza Shreds 6 Day Upper/Lower Split Workout Routine

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 10

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy

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

Joe Delaney’s Ibiza Shreds program is a 6 day upper/lower split workout routine focused on bodybuilding and hypertrophy. It runs for 3 blocks spread across 10 weeks, each week comprised of two upper body training days, two lower body training days, and two isolation exercise + abs training days. [Read more…]

Filed Under: 10 Week Programs, Bodybuilding Program, Programs
Tagged With: 10 Week Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2

Joe Delaney 5 Day Full Body Split Spreadsheet

By Kyle Risley
Last updated October 27, 2021

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy

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

Joe Delaney’s 5 day full body split is a bodybuilding workout routine focused on aesthetic goals and having fun in the gym. This workout was birthed from Joey D’s personal training experience with different workout splits and represents how he has been training as of January 2020.

[Read more…]

Filed Under: 6 Week Programs, Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan, 6 Week Workout Plan

Bench press frequency: 3

Overhead press frequency: 2

12 Week RPE Powerlifting Peaking Program by Mignone Strength

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

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

Program Overview

This is a 12 week powerlifting peaking program based on rate of perceived exertion (RPE). It uses 4 training days per week and divides the 12 week program into four different training blocks ending with a taper. It was created by Matt Mignone at Mignone Strength [Read more…]

Filed Under: Peaking Program, Powerlifting Program, Programs
Tagged With: 4 Day Split, 4 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 1

17 Week Block Periodization Powerlifting Peaking Program by Brad Arbic

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 17

Periodization: Block Periodization

Meet prep program: Yes

Program goal: 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

Program Summary

This is a 17 week powerlifting peaking program broken up into 3 different training blocks: hypertrophy, strength, and peaking. It uses 4 training days per week: squat, bench press, deadlift, and another bench press training session. [Read more…]

Filed Under: 17 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2
Deadlift frequency: 1

Block Periodization Powerlifting Program (up to 36 Weeks) by Your Strongest Year

By Kyle Risley
Last updated May 7, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Beginner, Intermediate

Weeks: 36, 4

Periodization: Block Periodization

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

This is a collection of nine 4 week training blocks published by Your Strongest Year. They amount to 36 weeks of powerlifting programming that include volume blocks, intensity blocks, accumulation blocks, realization blocks, and strength training blocks, though you do not need to necessarily run all of them.

I think this is one of the coolest powerlifting programs offered on Lift Vault and I’m really excited to highlight it for you all. [Read more…]

Filed Under: Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 2

12 Week Supertotal Basics Program by Next Step Strength

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Beginner, Intermediate

Weeks: 12

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, SuperTotal

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 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…]

Filed Under: 12 Week Programs, Olympic Weightlifting Programs, Powerlifting Program, SuperTotal Program
Tagged With: 12 Week Workout Plan, 4 Day Workout Plan
Squat frequency: 4
Bench press frequency: 2
Deadlift frequency: 2

SuperTotal Program (17 Weeks) by Brian Simmons

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 17

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, SuperTotal

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 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…]

Filed Under: 17 Week Programs, Olympic Weightlifting Programs, Powerlifting Program, Programs, SuperTotal Program
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1

14 Week Advanced Strength & Peaking Program – Squats & Science

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced

Weeks: 14

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting


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 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…]

Filed Under: 14 Week Programs, Peaking Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2

Shortcut to SIZE Reviews

By Kyle Risley
Last updated April 23, 2020

Experience level: Beginner

Weeks: 12

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy, Mass

Uses RPE: 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

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. It is a 12 week bodybuilding program broken down into three 4 week phases. [Read more…]

Filed Under: Bodybuilding Program, Programs
Tagged With: 4 Day Bodybuilding Program, 4 Day Split, 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

Thinner Leaner Stronger Workout Program Spreadsheets

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: Indefinite

Periodization: Block Periodization

Meet prep program: No

Program goal: Fat loss, Hypertrophy


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

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…]

Filed Under: Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 1
Deadlift frequency: 2
Overhead press frequency: 1

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