Dietmar Wolf runs coach education for the Norwegian Powerlifting Association, which is where these programs come from. Everything on this page is set up for raw lifting. If you compete in gear, the equipped versions are here. The programs below are either attributed to him or released directly by the Norwegian Powerlifting Association, and they represent one of the more successful national approaches in the sport.
A note on gear, because the federation’s own page is misleading here. Wolf wrote these for single-ply lifting, and styrkeloft.no still files them as equipped programs. The spreadsheets below are not the raw originals: they were adapted for raw lifting, and the beginner and intermediate sheets carry both sets of numbers, with a geared competition squat row sitting next to a raw one. Unless a lift says otherwise, run it raw. The high volume sheet takes a raw max as its input. What ties them together is moderate intensity and high frequency, run consistently rather than in dramatic peaks. Three of the four are 3 day programs. The fourth, from a Norwegian lifter rather than from Wolf himself, runs 4 days.
The first three spreadsheets came from the Norwegian Powerlifting Association’s site and have been loosely translated into English. The original Norwegian files are at the bottom of this page if you would rather work from those. If you would like to contribute a better translation, please let me know and I will post it.
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