Weightrainer.net published these two peaking programs: one designed especially for the bench press (#1) and another program (#2) for squat, bench, or deadlift.
The two programs are pretty similar, but here are some key differences: [Read more…]
11 Week Powerlifting Program Spreadsheets
Here is a filtered list of 11 week powerlifting programs.
Don't see the program spreadsheet you're looking for?
Check out all powerlifting programs or all strength programs.
Lift Specific 11 Week Programs
Classic 11 Week Deadlift Peaking Program Spreadsheet
This is truly a no-frills 11 week peaking program for the deadlift. Since it does not program in any accessory work, it will be up to the individual lifter to program in accessories to compensate for their individual weaknesses.
Format:
- Deadlift 1x weekly, 11 weeks
- Rep range declines from 10 to 1
- % of 1RM increases from 63% to 110%
GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]
Updates:
- I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for mobile users. All of the spreadsheets are still there, you will just need to click on the Google Sheets link with the green icon.
- In depth post on GZCLP programs added to new post
- February 26, 2019 (fixed GZCL Jacked & Tan 2.0 spreadsheet – thank you /u/steve_dc)
- February 10, 2019 (added GZCLP)
- January 1, 2019 (added Jacked and Tactical variation)
Bred from the popular Reddit user /u/gzcl (also check out his blog and personal subreddit), these easy to use spreadsheets and calculators are based on the general “GZCL Method” for powerlifting.