Free Programs and Spreadsheets
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).
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
This is a version of 5/3/1 that was posted on Reddit a few months ago. It’s noteworthy because it lays out enough 3 week cycles to be run for about a year straight.
If you’re looking for a straightforward, no-frills strength program that lets you just put your head down and get to work, then this is something I think you’ll like.
It’s also pretty flexible and allows the lifter to choose their own accessories and supplemental lifts.
[Read more…]This Chinese Olympic weightlifting program is a 3 day, 4 week peaking block designed for competition preparation. It was originally designed for school-aged lifters that were only able to train 3 days per week.
This is a 6 day, 8 week Olympic weightlifting program originally shared by Glenn Pendlay. It was originally shared over the course of 8 weeks in 2015 on his blog. The program is designed to be run in preparation for a weightlifting competition and can be considered a peaking program. It is well suited for an average intermediate weightlifter.
This is an Olympic weightlifting program outline for beginners. It was originally published by Glenn Pendlay in 2010 on his blog, which is now defunct. The article and program template have been reproduced here for archival purposes.
I also have created an accompanying spreadsheet that can be used to follow along with the program.
Deathdealer is a strength program influenced by 5/3/1 BBB and Simple Jack’d. Like 5/3/1, it is run in 3 week cycles, has one focus lift (i.e. T1 lift) per training session, and uses training maxes. Having a given number of goal reps for your T2 lift, to be completed in any number of sets, is borrowed from Simple Jack’d.
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A full body workout routine is any program that works all of the major muscle groups in each training session. They are effective for building strength, gaining muscle, and losing fat. As such, they are commonly recommended for many beginner lifters, though they are also well suited for intermediate and advanced lifters.
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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…]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.
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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…]May 2020 Update: Added Simple Jack’d 2x spreadsheet. You should probably run v2.0, as the creator of the program considers it superior to v1.0.
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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