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4 Week Powerlifting Program Spreadsheets

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

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Lift Specific 4 Week Programs

Sheikburn Program Spreadsheet (Sheiko x Hepburn Method)

Last updated

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…]

Strength Power and Fortitude 4 Week Powerbuilding Program Spreadsheet

Last updated

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. [Read more…]

PHATburn Powerbuilding Program Spreadsheet

Last updated

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…]

Greg Nuckols 28 Programs Spreadsheet

Last updated

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…]