What is a powerlifting program?

A powerlifting program is any program designed to improve the performance of an athlete in the squat, bench press, and deadlift.

How long do powerlifting programs last?

Powerlifting programs typically last between 4 and 16 weeks.

Can beginners do powerlifting?

Absolutely. Anyone that can safely perform the squat, bench press, and deadlift can use a powerlifting program. There are no special qualifications. Plus, running a powerlifting program can actually help you improve coordination and motor recruitment.

What are the different kinds of powerlifting programs?

The primary variables manipulated in a powerlifting program are frequency, intensity, and volume. “Volume programs” tend to have higher volume & frequency paired with lower intensity and are best for off season training or as the beginning of a meet preparation. A “peaking program” is any program that ends with tapering down v

What is a beginner powerlifting program?

A beginner powerlifting program is any powerlifting program that takes advantage of the novice lifter’s ability to recover rapidly. As such, it tends to have shorter mesocycles than other programs. These usually range from 1 training session in length to 2 weeks.

4 Week Powerlifting Program Spreadsheets

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

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

Check out all powerlifting programs or all strength programs.

Lift Specific 4 Week Programs

Sheikburn Program Spreadsheet (Sheiko x Hepburn Method)

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

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

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 Powerbuilding Spreadsheet

The Strength Power and Fortitude (SPF) 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 go gauge progress. [Read more…]

PHATburn Powerbuilding Program Spreadsheet

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

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

Greg Nuckols 28 Programs Spreadsheet

Greg Nuckols released 28 program variations through his site, Stronger by Science. While these programs were released for free, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. See also: Greg Nuckols High Frequency Program (free spreadsheet). [Read more…]