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Linear Periodization & Linear Progression Powerlifting Programs

Linear periodization is a programming method that gradually increases intensity relative to an athlete's one rep max (1RM) while simultaneously reducing volume. It is one of the most common periodization methods used in strength training.

Below you'll find powerlifting and strength training programs that utilize linear periodization (aka linear progression).

Popular Linear Periodization Programs

  1. Jonnie Candito Linear Periodization Program
  2. GreySkull LP
  3. nSuns 5/3/1 LP
  4. Ivysaur 4-4-8 Beginner Strength Program
  5. Jim Wendler 5/3/1

If you don't find the program you're looking for, check out the Lift Vault Program Library, which lets you search based on periodization type, program length, and much more.

Related: powerlifting programs, powerbuilding programs, bodybuilding programs, strength training programs

Simple Jack’d Strength Training Program Spreadsheet

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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.

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10 Week Off Season Deadlift Program Spreadsheet

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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.

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Heavy, Light, Medium (HLM) Program Spreadsheet

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Heavy, Light, Medium (HLM) programs are a simple and effective way to organize strength training. Each training session consists of either a heavy, medium, or light load for a given lift. The HLM training style is extremely flexible and can be used to accommodate many training goals.

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Atlas Rising Powerlifting Program Spreadsheet

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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…]

The “Dad Bod” Bridge Workout Program Spreadsheet

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The “Dad Bod” Bridge program is a workout routine submitted by a Lift Vault reader. It is designed for busy people (especially parents) that are looking for any easy to follow routine that will help them grow and maintain strength in a limited amount of time. As the name suggests, it was inspired by The Bridge, a late stage novice strength program created by Barbell Medicine. [Read more…]

Lifting After A Long Break: ReTrain Powerlifting Program

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ReTrain is a 4 week powerlifting program designed to ramp up lifters that have taken a lengthy break from training. With COVID-19 shutting down gyms across the world for several months, many lifters will find themselves in the scenario of going back to the gym to start working out again. The goal of this program is to help those lifters safely and effectively ease themselves back into a regular training routine. [Read more…]

German Volume Training Routine Spreadsheet (GVT)

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German Volume Training (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week. This is all explained in more detail below. [Read more…]