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Wave Periodization Powerlifting & Strength Training Programs

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

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

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

MST Systems 6 Week Log Press Program Spreadsheet

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This is a 6-week log press peaking program from MST Systems, the UK strongman outfit run by coach Shane Jerman. You press the log twice a week, once explosive and once strict, and build toward a new max log by the end.

It’s a peaking block, not a beginner plan. You should already know your log press max and be comfortable cleaning and pressing a log.

We built it into a Lift Vault spreadsheet that fills in your Day 1 opening loads from your log max, so you enter one number and start training.

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100 lbs in 10 Weeks Squat Program Spreadsheet (Alex Bromley)

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The 100 lbs in 10 Weeks program is a free squat specialization routine from Alex Bromley (Empire Barbell). It is built around a hard-charging squat and push focus, with a percentage-based intensity wave that ramps from higher-volume work up to a peak single, all while building the muscle that supports a bigger lift.

It runs four days a week as a five-week wave. You run that wave, take a light week to recover and re-test, then run it again with your new numbers. That second pass is where the squat really climbs, which is how a patient lifter chases the namesake 100 pounds over the full ten weeks.

This one is for late-beginner and intermediate lifters who already squat with solid technique and want a focused block. If you are newer than that, start with a linear progression like Starting Strength or GreySkull LP first.

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70s Powerlifter Program Spreadsheet

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Alex Bromley’s 70s Powerlifter is an 18-week, 4-day per week strength program from his book Base Strength. It’s an upper/lower split built around one primary lift per session – bench, squat, overhead press, and deadlift – with two compound variations and bodybuilding accessories stacked on top.

The program draws heavy inspiration from the high-volume training style of 1970s powerlifters like Doug Young and Bill Kazmaier, who were known for piling on compound work and topping it off with plenty of bodybuilding movements. If you’ve already run Bromley’s Bullmastiff program, this is the natural next step from the same book. I’d recommend it for intermediate lifters who aren’t afraid of volume – and I mean real volume.

Sessions can run 90 minutes, and by week 3 of each wave you’re doing 5 working sets on your main lift plus 4 sets of two different variations. It’s a lot. But lifters who commit to it and pick conservative starting weights tend to put real weight on all four lifts. Fair warning, though: if you aren’t eating and sleeping enough to support this kind of workload, you’ll run into a wall fast.

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Bullmastiff Strength Program Spreadsheet

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Bullmastiff is a base-building strength program created by Alex Bromley at Empire Barbell. It originally appeared in Alex’s book Peak Strength. The main goal of the program is develop your base strength in the four big lifts (squat, bench press, deadlift, overhead press) and then use that wider base to achieve higher peak strength.

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Lee Hayward 12 Week Bodybuilding Workout Routine Spreadsheet

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Lee Hayward’s 12 week bodybuilding program is broken up into four 3 week cycles, each cycle focusing on adding volume to the same set of lifts before switching to new movement variations and rep ranges for the next 3 week cycle. Each week has four training days, with the recommended set up being Monday/Tuesday/Thursday/Friday. [Read more…]

Inverted Juggernaut Method Spreadsheet (3 Versions, + 5/3/1)

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Background on the Juggernaut Method

The Inverted Juggernaut Method (aka Inverse Juggernaut Method) is a popular variation of the well known Juggernaut Method.

As a refresher, here is the basic breakdown of the 4 weekly phases of the Juggernaut Method: [Read more…]

16 Week Wave Loading Powerlifting Program Spreadsheet

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Wave loading is a loading progression where the volume and intensity of a lift changes rapidly from set to set, rising and falling and rising and falling. This is designed to help stimulate strength adaptation more rapidly, increase an athlete’s explosiveness, and grow work capacity. [Read more…]

16 Week Strongman Wave Program Spreadsheet

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Known simply as “wave program” via Strongman Ontario. It is a 16 week program, run 4 days per week.

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Brandon Lilly’s Cube Method Program Spreadsheet

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Brandon Lilly, one of the greatest powerlifters (raw and geared) still competing, published the Cube Method “out of my absolute frustration with my training, myself, and the sport of powerlifting.”

The Cube Method utilizes a “back to basics” architecture that programs periods of heavy, explosive, rep-based, and body work on the big three lifts to form each cycle.

Here is an excerpt from the book that outlines the basic philosophy of the program (NOTE: these should say “Wave 1,” “Wave 2,” etc.): [Read more…]

8 Week Hypertrophy Specific Training Program Spreadsheet (HST)

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Popularized by Bryan Haycock, hypertrophy specific training (HST) is a training routine based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning.

This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to spark muscle growth and work capacity in the off-season. [Read more…]

Cowboy Method Spreadsheets – Original and Modified

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While the Texas Method has long been a popular intermediate program for graduates of Rippetoe’s Starting Strength or other novice programs like Strong Lifts, a popular Texas Method variation to emerge has been the Cowboy Method.

Included here are the Original Cowboy Method and a Modified Cowboy Method. [Read more…]