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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

Greg Nuckols 28 Programs Spreadsheet

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Greg Nuckols released 28 program variations through his site, Stronger by Science.

In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. He also co-authors the best monthly round-up of cutting edge research on strength, hypertrophy, and related subjects. It’s called MASS and it’s absolutely worth a look. He even has a free issue available as a preview.

See also: Greg Nuckols High Frequency Program (free spreadsheet) [Read more…]

Kizen 16 Week Powerbuilding Program (4 Week Preview + PDF)

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Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program!

[Read more…]

Sheiko Program Spreadsheets & Templates

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To best understand Sheiko’s training methodology, Lift Vault highly recommends you read or listen to his interview with Omar Isuf.

Sheiko programs are powerlifting programs attributed to Boris Sheiko, renowned Russian powerlifting coach. His programs are known for their high volume and great results for those who can complete them.

More of a loose working template than a strict program, many different variations of Sheiko powerlifting programs have been circulating Internet forums for years.

[Read more…]

GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]

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Updates:

  • May 18, 2020
  • I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for mobile users. All of the spreadsheets are still there, you will just need to click on the Google Sheets link with the green icon.
  • In depth post on GZCLP programs added to new post

Bred from the popular Reddit user /u/gzcl (also check out his blog and personal subreddit), these easy to use spreadsheets and calculators are based on the general “GZCL Method” for powerlifting.

[Read more…]

Russian Squat Program + Routine Spreadsheet (Original and Masters Versions)

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Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet.

[Read more…]

Mdisbrow Deathbench 10 Week Bench Press Program Spreadsheets (Original + Taper)

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Written and popularized by Redditor Matt Disbrow (aka /u/mdisbrow) – the Deathbench program is a disciple of the “if you want a bigger bench press, bench more” church.

[Read more…]

Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets

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Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If you’re willing to build these lifts at any cost (e.g. a record attempt) then this might be the ticket!

[Read more…]

Texas Method Program Tips and Spreadsheet Template

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Texas Method Routine Overview

The Texas Method is a strength program that focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still progress on a weekly basis. Each training week represents one cycle: Monday is volume day, Wednesday is an active recovery day, and Friday is an intensity day where a new PR is set.

[Read more…]