Free Programs and Spreadsheets
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
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Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 16
Periodization: Block Periodization, Wave Periodization
Powerlifting meet prep program: No
Program goal:Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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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…]
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Experience level: Advanced, Intermediate
Weeks: 16
Periodization: Block Periodization, Wave Periodization
Powerlifting meet prep program: No
Program goal:Powerlifting, Strength
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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…]
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Experience level: Intermediate
Weeks: 16
Periodization: Linear Periodization, Wave Periodization
Powerlifting meet prep program: Yes
Program goal:Strength, Strongman
Uses RPE:No
Uses 1RM Percentage(%):Yes
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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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Weeks: 10
Periodization: Wave Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
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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…]
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Recommended by Lift Vault: Recommended
Experience level: Advanced, Intermediate
Weeks: 8
Periodization: Wave Periodization
Powerlifting meet prep program: No
Program goal:High Volume, Hypertrophy
Uses RPE:No
Uses 1RM Percentage(%):Yes
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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…]
Last updated
Experience level: Intermediate
Weeks: 14
Periodization: Wave Periodization
Powerlifting meet prep program: Yes
Program goal:Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
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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…]