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…]
10 Week Powerlifting Program Spreadsheets
Here is a filtered list of 10 week powerlifting programs.
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Lift Specific 10 Week Programs
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…]
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…]
Released in February 2018, this deadlift specific program is the latest in a long line of excellent powerlifting programs from Jonnie Candito.
The advanced deadlift program is structured as follows: [Read more…]
10/1/19 Edit: Fixed the rounding and added support for lbs and kgs! 🙂
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…]