Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. [Read more…]
12 Week Powerlifting Program Spreadsheets
Here is a filtered list of 12 week powerlifting programs.
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Lift Specific 12 Week Programs
Drop Bear Junior, Intermediate, and Senior Program Spreadsheets
Here are three different versions of the Drop Bear program: junior (beginner), intermediate, and senior (advanced). The beginner version is a 12 week powerlifting program, the intermediate version is a 13 week powerlifting program, and the advanced version is a 19 week powerlifting program. The intermediate program could be used to peak for a powerlifting competition. [Read more…]
Fred Hatfield (Dr. Squat) 12 Week Peaking Program Spreadsheet
This is a 12 week powerlifting peaking program designed by Fred Hatfield. It allows the athlete to input their current 1RM for the squat, bench press, and deadlift and programs every workout until meet day. It also includes a powerlifting meet attempt calculator. [Read more…]
Alan Thrall Program Spreadsheet – Untamed Method
This is a 12 week program created by Barbell Medicine for Alan Thrall of Untamed Strength. Below you will find a video overview of the program, which is very important for understanding how the program works. [Read more…]
Brendan Tietz Submax DUP Powerlifting Program Spreadsheet
A daily undulating periodization program from Brendan Tietz for powerlifters. As this is a submaximal powerlifting program, this is best suited for off season work, not peaking for a meet. [Read more…]
Brian Alsruhe Mass Building Powerlifting Program Spreadsheet
Another free strength program from Brian Alsruhe, this time focusing on mass building. A spreadsheet and video overview are below. [Read more…]
12 Week Strongman Deadlift Program Spreadsheet
A 12 week deadlift program found on Strongman Ontario. Is it strictly a strongman program? Probably not – I’m sure it would benefit anyone looking for a ton of deadlift volume. [Read more…]