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Home » Programs » 4 Week Powerlifting & Strength Programs » Page 2

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

PHAT Workout Routine + Program Spreadsheet

By Kyle Risley
Last updated May 4, 2023

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, 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

The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development.

Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak.

[Read more…]

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

PHUL Workout Routine Tips + Program Spreadsheet (Updated 2023)

By Kyle Risley
Last updated February 11, 2024

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 13, 6

Periodization: Linear Periodization

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

Short for Power Hypertrophy Upper Lower, PHUL blends power and size building principles for the athlete looking to get stronger and bigger. The PHUL program follows many of the principles of powerbuilding programming, but could also be considered a bodybuilding program.

[Read more…]

Filed Under: 4 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs, Strength Training Program
Tagged With: 4 Day Bodybuilding Program, 4 Day Split, 4 Day Workout Plan, 4 Week Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2, 3
Bench press frequency: 2, 5
Deadlift frequency: 1, 2
Overhead press frequency: 1

Jim Wendler’s 5/3/1 Workout Program Spreadsheets

By Kyle Risley
Last updated May 8, 2023

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 3, 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Powerlifting, 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

More of a template than a strict program, many variations of 5/3/1 exist. You’ll find some of the best spreadsheets for these variations here. All of them will get you stronger by focusing on steady progression of the Big 3 lifts though. Jim Wendler’s popular 5/3/1 template was highly influential on the popular GZCL and nSuns programs.

The program is comprised of 3 and 4 week cycles, designed to run indefinitely.

[Read more…]

Filed Under: 3 Week Programs, 4 Week Programs, Powerlifting Program, 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

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