Free Programs and Spreadsheets
Here is a filtered list of powerlifting programs that last for 4 weeks.
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Last updated
Experience level: Intermediate
Weeks: 4
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Powerlifting, Strength
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…]
Last updated
Experience level: Beginner
Weeks: 4
Periodization: Block Periodization, Linear Periodization
Program goal:Powerlifting, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):No
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…]
Last updated
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…]
Last updated
Experience level: Intermediate
Weeks: 4
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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…]
Last updated
Experience level: Intermediate
Weeks: 4
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):No
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…]
Last updated
The latest free program from Kizen Training, Infinite Off Season, is geared for intermediate powerlifters training between competition cycles. [Read more…]
Last updated
Recommended by Lift Vault: Recommended
Experience level: Advanced, Beginner, Intermediate
Weeks: 4
Periodization: Undulating Periodization
Powerlifting meet prep program: No
Program goal:High Volume, Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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…]