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4 Week Powerlifting & Strength Program Spreadsheets

Here is a filtered list of powerlifting and strength programs that last for 4 weeks.

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Lift Specific 4 Week Programs

Chad Vaughn 4 Weeks to Bigger Lifts Weightlifting Program Spreadsheet

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4 Weeks to Bigger Lifts is a short Olympic weightlifting program from Chad Vaughn, a two-time Olympic weightlifter. It runs five days a week for a month and works the snatch, the clean and jerk, and supporting squat and pull work.

While the name sounds like a peaking cycle, this is really a technique and position primer. The reps stay low, and the point is cleaning up how the lifts feel so they hold up when you go heavy again.

It’s a good fit if you can already do the lifts and want a month to fix your positions and make them feel automatic. Vaughn first shared it as a free Breaking Muscle program. If you’re after a peaking block or a way to push your total, this isn’t it, so come in expecting cleaner lifts rather than bigger numbers.

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Wil Fleming 4-Week Stronger Than Ever Weightlifting Program Spreadsheet

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The 4-Week Stronger Than Ever program is a short Olympic weightlifting cycle from coach Wil Fleming. It runs four days a week and works through the snatch, the clean and jerk, and heavy squatting, with the weights climbing and the reps dropping as you move through the month.

It fits lifters who already know the classic lifts and want a focused block to push their numbers up. Week 4 is the payoff, where you work to heavy doubles on the lifts and a back squat rep max.

We rebuilt Fleming’s program as a clean Lift Vault spreadsheet. Enter your maxes once and every working weight for all four weeks fills in for you, so you can just train and log what you hit.

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3 Day Chinese Olympic Weightlifting Program Spreadsheet

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This Chinese Olympic weightlifting program is a 3 day, 4 week peaking block designed for competition preparation. It was originally designed for school-aged lifters that were only able to train 3 days per week.

Program Overview

  • 4 week peaking mesocycle
  • 3 training days per week
  • Trains a variety lifts, but is designed to peak the snatch and clean & jerk
  • Trained lifts include the snatch, clean & jerk, power snatch, power clean, snatch pull, clean pull, deadlift, Romanian deadlift, back squat, front squat, hang snatch, push press, and press.
[Read more…]

Bench Press Pyramid Workout Program Spreadsheets

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Bench Press Pyramid Program

A bench press pyramid is a method of bench press training wherein volume starts high with low intensity and ends low with high intensity. This pyramid shaped change in volume and intensity can occur within a single training session or across multiple training sessions.

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Lifting After A Long Break: ReTrain Powerlifting Program

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ReTrain is a 4 week powerlifting program designed to ramp up lifters that have taken a lengthy break from training. With COVID-19 shutting down gyms across the world for several months, many lifters will find themselves in the scenario of going back to the gym to start working out again. The goal of this program is to help those lifters safely and effectively ease themselves back into a regular training routine. [Read more…]

German Volume Training Routine Spreadsheet (GVT)

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German Volume Training (GVT), sometimes called the “10 sets method,” is a high-volume hypertrophy program popularized by Charles Poliquin. You do 10 sets of 10 reps on a main compound lift at roughly 60% of your 1RM, run across two phases (a 10×10 phase for the first four weeks, then a heavier 10×6 phase for three more weeks). The full program runs seven weeks; stopping after Phase 1 gives you a four-week block.

The idea is straightforward: drown the muscle in volume at a submaximal load. You can’t go heavy when you’re on set seven of ten. The weight stays the same across all sets, and if you complete all 100 reps with constant rest intervals, you add about 4-5% the next week. It’s similar in spirit to Vince Gironda’s 8×8: both programs beat you up with density and volume rather than max-effort intensity.

GVT is best for intermediate lifters in a caloric surplus who have the recovery capacity for five training days a week on a rolling cycle. If you’re a beginner, the volume will outpace your ability to recover. Start with something like the Fierce 5 program first. If you’re already well-trained and looking for a shock-stimulus block, GVT works well run once or twice a year.

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Boring But Big: 5/3/1 BBB Spreadsheets

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Boring But Big (BBB) is a template built on top of Jim Wendler’s 5/3/1. You train 4 days per week, one main lift per day (squat, bench press, deadlift, overhead press) using the standard 5/3/1 loading scheme, then follow it up with 5 sets of 10 reps (at 50% of your training max) on the same or a paired lift. Each session also includes one accessory movement, typically lat work or abs.

The idea behind BBB is straightforward: use the 5/3/1 main work to build strength, then pile on the volume with 5×10 to force hypertrophy. You’re not switching programs or adding complexity. You’re just bolting on more work after the strength sets. Wendler originally detailed this template in his 5/3/1 Second Edition, and it’s also covered in 5/3/1 Forever.

BBB is best for intermediate lifters who’ve already run base 5/3/1 and want to add size without abandoning their strength base. If you’re still in beginner territory, start with 5/3/1 for Beginners first. The volume in BBB is real, and jumping straight into 5×10 when you’re still adapting to the main work is going to beat you up. Even experienced lifters should start the supplemental sets at 50% and resist going heavier for the first few cycles.

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5 Day Body Part Split Workout (4 Week Mesocycle)

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Program Overview

This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article. [Read more…]

30 Day Arm Challenge Printable Calendar + PDF

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This 30 day arm challenge takes you through a number of stages that get progressively more challenging each week. The challenge begins with bodyweight exercises during week 1 that are beginner friendly. Week two introduces dumbbells, while week three blends [Read more…]

30 Day Squat Challenge Printable Spreadsheet + PDF

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The 30 day squat challenge is a relatively easy way for a beginner to begin incorporating a variety of bodyweight squat variations into their exercise routine. The challenge length helps build the exercise habit in the participant, increasing the likelihood that a regular exercise routine can continue to be followed after the challenge is “over.” [Read more…]

Intermediate Bodybuilding Program Spreadsheet by Ripped Body (5 Day)

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This is a 5 day intermediate bodybuilding program developed by the smart folks at Ripped Body. It runs for 4 weeks at a time, with the 4th week acting as a deload. It increases weight each week, but reduces volume each week of the cycle. If you’re still able to progress weekly without reducing sets or reps, then the beginner bodybuilding program is a better choice and will let you progress more quickly. [Read more…]

Sheikburn Program Spreadsheet (Sheiko x Hepburn Method)

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Sheikburn combines Hepburn Method style sets and rep structure (progressively adding more reps to the same weight OR adding more sets to the same rep range) Sheiko style periodization (alternating heavy days and light days).

Fans of “frankenprograms” like Megazord or GZCL / MagOrt / Deathbench will probably find this program interesting. [Read more…]

Brendan Tietz Beginner Powerlifting Program Spreadsheet

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August 6, 2019 Update: The spreadsheet is now available for copying and sharing. Apologies for the mix up.

A beginner powerlifting program released by Brendan Tietz. A video overview and full program details are below. [Read more…]

David Laid DUP 6 Day PPL Program

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David Laid’s DUP program is an intense, 6 day push pull legs (PPL) split that follows general strength and hypertrophy principles. Many of the heavy compound movements are truly intense, programmed to 85%+ most weeks. [Read more…]

Strength Power and Fortitude 4 Week Powerbuilding Program Spreadsheet

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The Strength Power and Fortitude (SPF) 4 week powerbuilding program by Brogan Pratt is an off season program for powerlifters designed to help build base strength and work capacity. It can be run as a 3 day or 4 day program and resets every 4 weeks, using an AMRAP set on week 4 to gauge progress.

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PHATburn Powerbuilding Program Spreadsheet

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Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. [Read more…]

Kizen Infinite Off Season Program Spreadsheet

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The latest free program from Kizen Training, Infinite Off Season, is geared for intermediate powerlifters training between competition cycles.

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Greg Nuckols 28 Programs Spreadsheet

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Greg Nuckols released 28 free training programs through his site, Stronger by Science. The bundle covers squat, bench press, and deadlift individually, with templates for beginner, intermediate, and advanced lifters at 1, 2, or 3 training days per week for each lift. Every program runs on a 4-week cycle, and you test your 1RM at the end of each cycle. The math: 3 lifts x 3 skill levels x 3 frequencies = 27 programs, plus a 4th deadlift variation (low volume, medium volume, and high volume in addition to the standard beginner version) = 28 total.

The design comes from Nuckols’ data-driven approach to strength training. Instead of a single fixed program, the bundle gives you a modular system: pick your lift, your experience level, and how many days per week you can train that lift. You use the squat, bench, and deadlift programs together, each running at whatever frequency fits your schedule. Intermediate and advanced templates add lift variations (front squats alongside back squats, for example), while beginner programs focus on the competition lifts to build the movement pattern first.

These programs are a good fit for intermediate and advanced lifters who want a percentage-based, structured template they can customize by frequency. Beginners can run them too — the 1x per week beginner versions are the most approachable entry point. You’ll need a 1RM estimate for each lift to get started. If you’re brand new to powerlifting, you might get more mileage from a full-body novice program first. See also: Greg Nuckols High Frequency Program (free spreadsheet).

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Daily Undulating Periodization (DUP) Training Program Spreadsheets

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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.

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Kizen 16 Week Powerbuilding Program (4 Week Preview + PDF)

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Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program!

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