Created and shared by /u/Kroamatik as a “generic 10 week program” structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10). [Read more…]
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.
Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.
You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. [Read more…]
This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. [Read more…]
The 9 week Extended Russian Power Routine is an extended version of the Russian Squat Routine that is designed to peak all three competition lifts. It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be lifting at high intensity for squat, bench press, and deadlift. [Read more…]
This is a modified version of the 4 day advanced medium load Sheiko program with more reps in the 70-80% 1RM range and a greater focus on hypertrophy. There is a little more volume overall as well. [Read more…]