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Home » Undulating Periodization

Undulating Periodization Powerlifting & Strength Programs

Below you'll find powerlifting and strength training programs that utilize undulating periodization.

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

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

6 Week High-Frequency Conjugate Powerlifting Program

By Kyle Risley
Last updated November 1, 2021

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization


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 6 week conjugate powerlifting program. It trains a wide variety of compound and isolation movements to build strength and develop muscle mass.

This program is described as a high-frequency, full-body training program. It was designed by Parakonan Training for the “humble-hungry” lifter: humble enough to know when to take weight off the bar and hungry enough to take what’s there.

[Read more…]

Filed Under: 6 Week Programs, Powerlifting Program, Programs




6 Week Patrik Nyman Prilepin Bench Press Program

By Kyle Risley
Last updated February 15, 2021

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Block Periodization, Undulating Periodization

Meet prep program: No

Program goal: Strength

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 6 week week bench press program based upon the Prilepin chart. As it only utilizes two bench press training days per week, I’d probably recommend it for more advanced bench pressers that are not able to recover from three bench press training days per week.

[Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Programs

Squat frequency: 0
Bench press frequency: 2
Deadlift frequency: 0
Overhead press frequency: 0

Simple Jack’d v1.0 + v2.0 Strength Training Program Spreadsheet

By Kyle Risley
Last updated May 7, 2021

Experience level: Advanced, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: No

Program goal: High Volume, Strength

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

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.

[Read more…]

Filed Under: Powerlifting Program, Programs, Strength Training Program

Squat frequency: 1, 2, 3, 4, 5, 6
Bench press frequency: 1, 2, 3, 4, 5, 6
Deadlift frequency: 1, 2, 3, 4, 5, 6
Overhead press frequency: 1, 2, 3, 4, 5, 6

10 Week Off Season Deadlift Program Spreadsheet

By Kyle Risley
Last updated September 11, 2020

Experience level: Advanced

Weeks: 10

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: No

Program goal: Deadlift, High Volume, Off Season

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 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.

[Read more…]

Filed Under: 10 Week Deadlift Programs, 10 Week Programs, Deadlift Workout Program, Powerlifting Program, Programs



Deadlift frequency: 1

Tiger Shark 6 Week Bench Press Program

By Kyle Risley
Last updated August 11, 2020

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Hypertrophy, Peaking, Powerlifting, Strength

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

Tiger Shark is a 6 week bench press program for intermediate and advanced level lifters. It was created by Nik D (@niklas.damb). As it only programs for the bench press, it is recommended that this is combined with a squat program and a deadlift program. [Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Programs


Bench press frequency: 3

Overhead press frequency: 3

Dietmar Wolf Norwegian Powerlifting Program Spreadsheets

By Kyle Risley
Last updated July 19, 2020

Experience level: Beginner, Intermediate

Weeks: 11, 12, 8

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: High Volume, 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

Dietmar Wolf is the head coach of the Norwegian powerlifting team. Below you’ll find some programs that are either attributed to him or have been released directly from the Norwegian Powerlifting Association. One program is from a Norwegian powerlifter named Frode Haugen; this program is labeled accordingly to reduce confusion. [Read more…]

Filed Under: 11 Week Programs, 12 Week Programs, 8 Week Programs, Peaking Program, Powerlifting Program, Programs

Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 3
Overhead press frequency: 2

Atlas Rising Powerlifting Program Spreadsheet

By Kyle Risley
Last updated July 13, 2020

Experience level: Advanced

Weeks: 7

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: No

Program goal: Peaking, Powerlifting, Strength

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

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…]

Filed Under: 7 Week Programs, Powerlifting Program, Programs

Squat frequency: 3
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Connor Lutz 7 Week Beginner + Intermediate Powerlifting Programs

By Kyle Risley
Last updated May 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Beginner, Intermediate

Weeks: 7

Periodization: Linear Periodization, Undulating 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

Connor Lutz is a powerlifting competitor and coach at Calgary Barbell. These are a few different powerlifting programs he shared several years back. There are three powerlifting programs in total: a beginner program, an updated intermediate program, and an old intermediate program. [Read more…]

Filed Under: 7 Week Programs, Powerlifting Program, Programs

Squat frequency: 2, 3
Bench press frequency: 3, 4
Deadlift frequency: 1, 2

12 Week Mass Building Hypertrophy Workout for Powerlifters (Mathias Method)

By Kyle Risley
Last updated May 1, 2020

Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Hypertrophy, Mass, 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

This mass building workout focuses on stimulating muscular hypertrophy and developing raw strength. It is a 12 week powerlifting program built on 4 high volume training sessions per week and was developed by Ryan Mathias at Mathias Method. It is a peaking program that is designed to build your one rep max in the squat, bench press, and deadlift for meet day. [Read more…]

Filed Under: 12 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 12 Week Workout Plan, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 2

Shortcut to Shred Reviews

By Kyle Risley
Last updated April 22, 2020

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating 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

Here are reviews of Jim Stoppani’s Shortcut to Shred strength building and weight loss program from people that have run the program. Overall, Shortcut to Shred reviews are positive and show that the program can be effective for building muscle and leaning out. [Read more…]

Filed Under: Program Reviews
Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

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