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Home » Programs » 4 Week Powerlifting & Strength Programs

4 Week Powerlifting & Strength Program Spreadsheets

Here is a filtered list of powerlifting and strength 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

  • 4 Week Squat Programs
  • 4 Week Bench Press Programs
  • 4 Week Deadlift Programs

Bench Press Pyramid Workout Program Spreadsheets

Last updated December 29, 2020
Experience level: Advanced, Intermediate

Weeks: 10, 12, 4, 6, 8

Periodization: Linear Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Strength

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

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.

[Read more…]

Filed Under: 4 Week Bench Press Programs, 4 Week Programs, 6 Week Bench Press Programs, 6 Week Programs, 8 Week Bench Press Programs, 8 Week Programs, Bench Press Workout Program, Lift Specific Program, Programs




Lifting After A Long Break: ReTrain Powerlifting Program

Last updated June 20, 2020
Experience level: Advanced, Intermediate

Weeks: 4

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Powerlifting, Retraining

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

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…]

Filed Under: 4 Week Programs, Powerlifting Program, Programs

Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 2

German Volume Training Routine Spreadsheet (GVT)

Last updated June 1, 2020
Experience level: Advanced, Intermediate

Weeks: 4, 7

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy, Mass

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

German Volume Training (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week. This is all explained in more detail below. [Read more…]

Filed Under: 4 Week Programs, 7 Week Programs, Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program
Squat frequency: 1, 2
Bench press frequency: 1, 2
Deadlift frequency: 1

Boring But Big: 5/3/1 BBB Spreadsheets

Last updated October 4, 2020
Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 4

Periodization: Undulating Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy, 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

Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. The BBB accessory work follows a scheme of 5 sets of 10 reps (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations. [Read more…]

Filed Under: 4 Week Programs, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan, 4 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

5 Day Body Part Split Workout (4 Week Mesocycle)

Last updated April 18, 2020
Experience level: Advanced, Intermediate

Weeks: 4

Powerlifting meet prep program: No

Program goal: Hypertrophy

Uses RPE:Yes

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

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…]

Filed Under: 4 Week Programs, Bodybuilding Program, Programs
Tagged With: 4 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

30 Day Arm Challenge Printable Calendar + PDF

Last updated April 17, 2020
Experience level: Beginner

Weeks: 4

Program goal: Arms


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

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…]

Filed Under: 4 Week Programs, Bodyweight Workout Programs, Programs
Tagged With: 4 Week Workout Plan



30 Day Squat Challenge Printable Spreadsheet + PDF

Last updated April 18, 2020
Experience level: Beginner

Weeks: 4

Powerlifting meet prep program: 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

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…]

Filed Under: 4 Week Programs, Bodyweight Workout Programs, Programs, Squat Program
Tagged With: 4 Week Workout Plan, 6 Day Workout Plan



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