3 Week Powerlifting Program Spreadsheets

Here is a filtered list of powerlifting programs that last for 3 weeks.

Don't see the program spreadsheet you're looking for?

Check out all powerlifting programs or all strength programs.

Lift Specific 3 Week Programs

3 Week Squat Programs

Deathdealer Strength Program Spreadsheet

By Kyle Risley
Last updated May 6, 2021
Experience level: Advanced, Intermediate
Weeks: 3
Periodization: Linear Periodization
Meet prep program: No
Program goal: Strength
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

Deathdealer is a strength program influenced by 5/3/1 BBB and Simple Jack’d. Like 5/3/1, it is run in 3 week cycles, has one focus lift (i.e. T1 lift) per training session, and uses training maxes. Having a given number of goal reps for your T2 lift, to be completed in any number of sets, is borrowed from Simple Jack’d.

[Read more…]

Blest Beginner + Intermediate Powerlifting Programs

By Kyle Risley
Last updated August 8, 2020
Experience level: Beginner, Intermediate
Weeks: 3
Program goal: Powerlifting, Strength

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

Garrett Blevins is a strength training coach, powerlifter, and co-creator of the Juggernaut A.I. training system. Below are three different powerlifting programs that he shared for free: an early novice powerlifting program, a late novice powerlifting program, and an early intermediate powerlifting program. [Read more…]

Ivysaur 3 Week Intermediate Aesthetic Workout Routine

By Kyle Risley
Last updated April 18, 2020
Experience level: Beginner, Intermediate
Weeks: 3
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy
Uses RPE: No
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

A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. On it, you’ll be adding weight to your lifts every 3 weeks. [Read more…]

Greg Nuckols High Frequency Powerlifting Program Spreadsheet (2 Versions)

By Kyle Risley
Last updated April 18, 2020
Experience level: Advanced, Intermediate
Weeks: 3
Periodization: Linear Periodization
Meet prep program: No
Program goal: High Volume, Powerlifting, Strength
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

In October 2015, Greg Nuckols published a very popular article titled “Your Drug Free Muscle and Strength Potential: Part 2.” In it he laid out the foundations for a high frequency training method.

It’s a pretty cool article because it includes a strength potential calculator that tries to estimate what percentage of a person’s maximum potential they’ve currently achieved per lift. If an individual is below 80% of their potential, they generally respond well to high frequency training. [Read more…]

3 Peaking Template Spreadsheets by Barbell Medicine

By Kyle Risley
Last updated April 18, 2020
Experience level: Beginner, Intermediate
Weeks: 3
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

Following up on the popular Bridge Program, the crew at Barbell Medicine introduced a free peaking program for athletes preparing for a powerlifting or strengthlifting meet. [Read more…]

USSR Yearbook Squat Routines 1974 and 1976 Spreadsheets

By Kyle Risley
Last updated April 18, 2020
Experience level: Intermediate
Weeks: 3, 6
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

The original strains of what became the Russian Squat Routine, the 1974 and 1976 USSR “Yearbook” routines are very specific and should only be used when preparing the squat for competition. These are not general, off-season programs to be run repeatedly.

Differences:

1974 is a 3 week program, 1976 is a 6 week program
Both are high itensity; but 1976 stays at or above 80% of 1RM for all 6 weeks of the program
- 1974 dips into the 60% range on the lighter workout days, but stays at or above 75% the rest of the sessions
1974 works primarily with 3-5 rep ranges, 1976 works with significantly more sets of 2 reps, likely as a result of the higher intensity
1974 comes with two 3 week flavors that can be run sequentially (flavor 1, then flavor 2), repeatedly (flavor 1 or 2, then repeat for the next 3 weeks) to achieve the 6 week cycle

[Read more…]

Daily Undulating Periodization (DUP) Training Program Spreadsheets

By Kyle Risley
Last updated April 18, 2020

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

Daily Undulating Periodization or DUP is a scientifically proven method to get stronger, making it ideal for athletes, powerlifters, and anyone looking to gain strength.

[Read more…]

Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets

By Kyle Risley
Last updated December 29, 2020
Experience level: Advanced
Weeks: 13, 3
Periodization: Block Periodization, Undulating Periodization
Meet prep program: Yes
Program goal: High Volume, Peaking
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

Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If you’re willing to build these lifts at any cost (e.g. a record attempt) then this might be the ticket!

[Read more…]

Jim Wendler’s 5/3/1 Workout Program Spreadsheets

By Kyle Risley
Last updated June 15, 2022
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 3, 4
Periodization: Linear Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
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

More of a template than a strict program, many variations of 5/3/1 exist. You’ll find some of the best spreadsheets for these variations here. All of them will get you stronger by focusing on steady progression of the Big 3 lifts though. Jim Wendler’s popular 5/3/1 template was highly influential on the popular GZCL and nSuns programs.

The program is comprised of 3 and 4 week cycles, designed to run indefinitely.

[Read more…]