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Home ยป Off Season

10 Week Off Season Deadlift Program Spreadsheet

Last updated September 11, 2020
Experience level: Advanced

Weeks: 10

Periodization: Linear Periodization, Undulating Periodization

Powerlifting 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

Brendan Tietz Submax DUP 12 Week Powerlifting Program Spreadsheet

Last updated May 13, 2020
Experience level: Intermediate

Weeks: 12

Periodization: Block Periodization

Powerlifting meet prep program: No

Program goal: Off Season, 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

A daily undulating periodization program from Brendan Tietz for powerlifters. As this is a submaximal powerlifting program, this is best suited for off season work, not peaking for a meet. [Read more…]

Filed Under: 12 Week Programs, Powerlifting Program, Programs
Tagged With: 12 Week Workout Plan, 5 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 1

Brian Alsruhe Programs (Dark Horse + 4 Horsemen)

Last updated April 18, 2020
Experience level: Advanced, Intermediate

Weeks: 9

Periodization: Conjugate Periodization

Powerlifting meet prep program: No

Program goal: Off Season, 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

Below you fill find two programs by Brian Alsruhe (check out his YouTube channel and website): Dark Horse and 4 Horsemen.

Dark Horse Program Overview

Notes directly from Brian:

  • Fill in your competition lifts and 1RMs in the spreadsheet
  • In each wave, for each of the first 4 days, set your conditioning workout
  • Pick a variation for each ME Wave
  • In each wave, for each of the first 4 days, set your antagonistic, core, and conditioning giant set exercise

[Read more…]

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

5 Blaine Sumner Program Spreadsheets

Last updated April 18, 2020
Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 12

Periodization: Linear Periodization

Powerlifting meet prep program: Yes

Program goal: Equipped, High Volume, Off Season, 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 is the free program spreadsheet collection offered on Blaine Sumner’s site.

It contains:

  • linear progression program
  • high frequency program
  • off-season program
  • equipped lifting program
  • bench-only program

All of the above programs are 12 weeks in length and are programmed off of percentages of the lifter’s training max. [Read more…]

Filed Under: 12 Week Bench Press Programs, 12 Week Programs, Powerlifting Program, Programs
Tagged With: 12 Week Workout Plan, 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 1, 4
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

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