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Home » Programs » 12 Week Powerlifting & Strength Programs » Page 2

12 Week Powerlifting & Strength Program Spreadsheets

Here is a filtered list of 12 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 12 Week Programs

  • 12 Week Squat Programs
  • 12 Week Bench Press Programs
  • 12 Week Deadlift Programs

12 Week Peaking Program by Cast Iron Strength

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 12

Periodization: Block 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

This program, billed “the best fucking 12 weeks of powerlifting you’ll have all year” is a powerlifting peaking program best suited for meet preparation. This is not designed for running back to back, as it accumulates a significant amount of fatigue throughout the duration of the program.  [Read more…]

Filed Under: 12 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 12 Week Workout Plan, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 4
Deadlift frequency: 2

5 Blaine Sumner Program Spreadsheets

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 12

Periodization: Linear Periodization

Meet prep program: Yes

Program goal: Equipped, High Volume, Off Season, 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

This is the free program spreadsheet collection offered on Blaine Sumner’s site.

It contains:

  • linear progression program
  • high frequency program
  • off-season program
  • equipped lifting program
  • bench-only program

All of the above programs are 12 weeks in length and are programmed off of percentages of the lifter’s training max. [Read more…]

Filed Under: 12 Week Bench Press Programs, 12 Week Programs, Powerlifting Program, Programs
Tagged With: 12 Week Workout Plan, 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 1, 4
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

Hatch Squat Program Spreadsheet

By Kyle Risley
Last updated April 17, 2020

Experience level: Intermediate

Weeks: 12

Periodization: Linear Periodization

Meet prep program: No

Program goal: Olympic Weightlifting, 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

Created by Coach Gayle Hatch, the Hatch Squat Program is fairly straightforward:

  • Train the squat 2x per week for 12 weeks
  • Each training session programs front squats and back squats
  • The Hatch Squat Program uses a descending pyramid rep scheme
  • The athlete will attempt a 103% of 1RM squat in week 11

The Hatch Squat program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. Because of it’s 1:1 rep ratio between the front and back squat, it’s written more with weightlifters in mind, not powerlifters. It could be effective for off season powerlifting training though. [Read more…]

Filed Under: 12 Week Programs, 12 Week Squat Programs, Lift Specific Program, Programs, Squat Program
Tagged With: 12 Week Workout Plan
Squat frequency: 2


Weightrainer Peaking Programs #1 and #2 Spreadsheets

By Kyle Risley
Last updated October 1, 2019

Experience level: Intermediate

Weeks: 11, 12

Periodization: Linear 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

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…]

Filed Under: 11 Week Programs, 12 Week Bench Press Programs, 12 Week Programs, Bench Press Workout Program, Deadlift Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program

Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1

Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets

By Kyle Risley
Last updated October 1, 2019

Weeks: 12, 9

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

As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet. Both seek to improve your 1 rep max by 5% after the end of the cycle.

The differences between the 9 week and 12 week peaking cycles can be seen below: [Read more…]

Filed Under: 12 Week Programs, 9 Week Programs, Bench Press Workout Program, Deadlift Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program

Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Gene Bell Jr.’s 12 Week Squat Peaking Program

By Kyle Risley
Last updated October 2, 2019

Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Undulating 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

Used by Gene Bell Jr. to prepare for a powerlifting meet, this program consists of one weekly squat workout over the course of 12 weeks to increase the 1 rep max by over 6%.

Format:

  • Squat 1x weekly
  • 12 weeks in length
  • Most work is done in 60-80% range, with final 4 weeks starting at 92.5% and working up

[Read more…]

Filed Under: 12 Week Programs, 12 Week Squat Programs, Lift Specific Program, Peaking Program, Programs, Squat Program

Squat frequency: 1


12 Week Bench Press Peaking Program Spreadsheet

By Kyle Risley
Last updated October 2, 2019

Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Undulating 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

This is another old school bench press peaking program spreadsheet. It attempts to add 20 pounds onto the lifter’s 1 rep max by the end of the cycle, which is pretty ambitious. [Read more…]

Filed Under: 12 Week Bench Press Programs, 12 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Programs


Bench press frequency: 1

Brad Gillingham 12 Week Bench Press Program

By Kyle Risley
Last updated July 15, 2021

Experience level: Intermediate

Weeks: 12

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: 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

Update: Rounded off weight values to the nearest 5 to clean the spreadsheet up.

Brad Gillingham’s 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program. [Read more…]

Filed Under: 12 Week Bench Press Programs, 12 Week Programs, Bench Press Workout Program, Lift Specific Program, Programs


Bench press frequency: 2

Sheiko Program Spreadsheets & Templates

By Kyle Risley
Last updated August 4, 2023

Recommended by Lift Vault: Recommended

Experience level: Advanced, Beginner, Intermediate

Weeks: 12, 13, 4, 8

Periodization: Undulating Periodization

Meet prep program: No, 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

To best understand Sheiko’s training methodology, Lift Vault highly recommends you read or listen to his interview with Omar Isuf.

Sheiko programs are powerlifting programs attributed to Boris Sheiko, renowned Russian powerlifting coach. His programs are known for their high volume and great results for those who can complete them.

More of a loose working template than a strict program, many different variations of Sheiko powerlifting programs have been circulating Internet forums for years.

[Read more…]

Filed Under: 12 Week Programs, 13 Week Programs, 4 Week Programs, 8 Week Programs, Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan, 4 Week Workout Plan, 8 Week Workout Plan
Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 1

GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]

By Kyle Risley
Last updated May 15, 2021

Recommended by Lift Vault: Recommended

Experience level: Beginner, Intermediate

Weeks: 11, 12, 13, 15, 5

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: Yes

Program goal: Powerlifting, 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

Updates:

  • May 18, 2020
    • Added a section for “Key GZCL Concepts & Program Differences” which is a great overview of the different GZCL program options.
  • 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

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.

[Read more…]

Filed Under: 11 Week Programs, 12 Week Programs, 13 Week Programs, 15 Week Programs, 5 Week Programs, Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan, 4 Day Split, 4 Day Workout Plan, 5 Day Workout Plan, 6 Day Workout Plan
Squat frequency: 2, 3
Bench press frequency: 2, 4
Deadlift frequency: 1, 2
Overhead press frequency: 1, 2

Strong Curves Spreadsheets + PDF: Beginner and Advanced Workouts

By Kyle Risley
Last updated May 3, 2023

Recommended by Lift Vault: Recommended

Experience level: Beginner

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Glute hypertrophy, 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

Written by Bret Contreras, Strong Curves workout is a great program for novice and intermediate lifters looking to get stronger and, yes, have a better butt. The program’s greatest strength lies in its simplicity, making it a simple workout to follow and make progress quickly.

It has quickly become a staple within the strength training community and is available in paperback and Kindle on Amazon.

[Read more…]

Filed Under: 12 Week Programs, 8 Week Programs, Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 8 Week Workout Plan
Squat frequency: 1, 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

Mag Ort Deadlift Program Spreadsheet

By Kyle Risley
Last updated August 6, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 11, 12

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 Magnusson Ortmayer (Mag/Ort) deadlift program is a brutal deadlift-only program that has helped tons of lifters add serious weight to their deadlift. If you’re looking to build out your work capacity for deadlifts, this is a great option. This is either an 11 or 12 week deadlift program depending upon if you desire to test your maxes on week 12.

[Read more…]

Filed Under: 12 Week Deadlift Programs, 12 Week Programs, Lift Specific Program, Powerlifting Program, Programs



Deadlift frequency: 1

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