This 10 week powerbuilding program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. On this program you’ll hit a major compound movement(for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises. [Read more…]
10 Week Powerlifting Program Spreadsheets
Here is a filtered list of 10 week powerlifting programs.
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Lift Specific 10 Week Programs
Released in February 2018, this deadlift specific program is the latest in a long line of excellent powerlifting programs from Jonnie Candito. This is an advanced deadlift program and should not be used by novice lifters. For the novice and intermediate lifter, check out Candito’s 6 Week Program or Linear Strength Programs.
The deadlift program is structured as follows: [Read more…]
Dan Alexander’s 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform.
Scott Warman’s 10 week bench press peaking program is a bit different than many bench peaking programs in that it focuses on improving the 2RM by 10 lbs. 1RM improvements are saved for meet day. [Read more…]
The Original Matrix and Modified Matrix bench programs were designed by Ken Lain to help peak his bench press.
While both versions calls for a heavy and light bench day, the original version is much more aggressive in its programming, especially on heavy days.
For this reason, most athletes are recommended to start with the “modified matrix” version. [Read more…]
Ed Coan, arguably the GOAT of powerlifting, has a few popular programs floating around, including the Coan Phillipi Deadlift Routine. Here are two popular powerlifting programs in 12 and 14 week versions. Rep schemes for each program are included below the spreadsheets.
12 and 14 Week Peaking Program Spreadsheets
Here are the set, 1RM %, and rep schemes of the two programs if you’d like to compare:
Ed Coan 12 Week Peaking Program Rep Scheme
Ed Coan 14 Week Peaking Program Rep Scheme