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Home » Programs » 10 Week Powerlifting & Strength Programs

10 Week Powerlifting & Strength Program Spreadsheets

Here is a filtered list of 10 week powerlifting and strength programs.

Don't see the program spreadsheet you're looking for?

Check out all powerlifting programs or all strength programs.

Lift Specific 10 Week Programs

  • 10 Week Bench Press Programs
  • 10 Week Deadlift Programs

10 Week Powerlifting Program [Brazos Valley Barbell]

By Kyle Risley
Last updated February 13, 2022

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 10

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

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

Strength 2.0 is a 10 week powerlifting program created by David Woolson at Brazos Valley Barbell. The program utilizes 5 training days per week, calculates load based on RPE and percentage of one rep max, and ends with attempting to set a new one rep max.

[Read more…]

Filed Under: 10 Week Programs, Peaking Program, Powerlifting Program, Programs




10 Week Beginner Powerlifting Program (PRs on the Platform)

By Kyle Risley
Last updated May 5, 2021

Experience level: Beginner

Weeks: 10

Periodization: Linear Periodization

Meet prep program: No

Program goal: Powerlifting

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

This is a 10 week powerlifting program for beginners. It was designed to help increase strength in the squat, bench press, and deadlift. It was created by PRs on the Platform.

[Read more…]

Filed Under: 10 Week Programs, Powerlifting Program, Programs

Squat frequency: 2
Bench press frequency: 2

10 Week Off Season Deadlift Program Spreadsheet

By Kyle Risley
Last updated September 11, 2020

Experience level: Advanced

Weeks: 10

Periodization: Linear Periodization, Undulating Periodization

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

Prep10 10 Week Peaking Program Spreadsheet

By Kyle Risley
Last updated July 17, 2020

Experience level: Beginner, Intermediate

Weeks: 10

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

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

Prep10 is a 10 week powerlifting peaking program designed for beginners and intermediates. It uses block periodization to take the lifter through a 5 week hypertrophy mesocycle, followed by a 1 week transition mesocycle, a 3 week intensity mesocycle, and a 1 week deload. This program could be used to peak for a meet taking place on week 11 (assuming week 10 is the deload week). [Read more…]

Filed Under: 10 Week Programs, Peaking Program, Powerlifting Program, Programs

Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 2

10 Week Glute Hypertrophy Workout Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Beginner, Intermediate

Weeks: 10

Periodization: Linear Periodization

Meet prep program: No

Program goal: Glute hypertrophy, 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 glute hypertrophy program is a workout routine that focuses on growing the size of the glute muscles. From Flap Jacks 2 Thick Stacks is a glute hypertrophy program designed by Brendan Tietz that is organized as a 4 day upper/lower body part split that uses heavy compound movements and targeted accessory movements to strengthen the full body, not just the glutes. [Read more…]

Filed Under: 10 Week Programs, Bodybuilding Program, Muscle Groups, Programs
Tagged With: 10 Week Workout Plan, 4 Day Bodybuilding Program, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

Ancient God 10 Week Deadlift Peaking Program Spreadsheet

By Kyle Risley
Last updated April 17, 2020

Experience level: Beginner, Intermediate

Weeks: 10

Periodization: Linear Periodization

Meet prep program: Yes

Program goal: 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

The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. It is low-medium in volume, which leaves plenty of recovery room for accessories.

The goal is to add kilos to your max deadlift while making you comfortable with working with weights closer to your max for doubles and triples, all without leaving you drained for the other sessions of the week. [Read more…]

Filed Under: 10 Week Deadlift Programs, Deadlift Workout Program, Peaking Program, Powerlifting Program, Programs
Tagged With: 10 Week Workout Plan


Deadlift frequency: 1

Joe Delaney Ibiza Shreds 6 Day Upper/Lower Split Workout Routine

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 10

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


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

Joe Delaney’s Ibiza Shreds program is a 6 day upper/lower split workout routine focused on bodybuilding and hypertrophy. It runs for 3 blocks spread across 10 weeks, each week comprised of two upper body training days, two lower body training days, and two isolation exercise + abs training days. [Read more…]

Filed Under: 10 Week Programs, Bodybuilding Program, Programs
Tagged With: 10 Week Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2

BarBend 10 Week Powerbuilding Program

By Kyle Risley
Last updated February 7, 2022

Experience level: Beginner, Intermediate

Weeks: 10

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): No


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

The BarBend 10-week powerbuilding program was designed with the expertise of BarBend’s Fitness Editor Jake Boly MS CSCS, and is a program that was created in partnership with Gravitus mobile app. 

[Read more…]

Filed Under: 10 Week Programs, Powerbuilding Program, Programs
Tagged With: 10 Week Workout Plan, 4 Day Workout Plan, 5 Day Workout Plan



10 Week Powerlifting Program (RPE, Meet Prep)

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 10

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting


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

Created and shared by /u/Kroamatik as a “generic 10 week program” structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10). [Read more…]

Filed Under: 10 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 10 Week Workout Plan, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2

10 Week Squat Program (High Volume) by Greg Everett

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 10

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Olympic Weightlifting, Peaking


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 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. [Read more…]

Filed Under: 10 Week Programs, 10 Week Squat Programs, Lift Specific Program, Olympic Weightlifting Programs, Programs, Squat Program
Tagged With: 10 Week Workout Plan, 6 Day Workout Plan
Squat frequency: 6


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