Lift Vault

Free Programs and Spreadsheets

Home » Programs » 6 Week Programs

6 Week Powerlifting Program Spreadsheets

Here is a filtered list of powerlifting programs that last for 6 weeks.

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

Check out all powerlifting programs or all strength programs.

Lift Specific 6 Week Programs

Joe Delaney 5 Day Full Body Split Spreadsheet

Last updated

Experience level: ,
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an Amazon Associate, I earn a commission on qualifying purchases via affiliate links at no extra cost to you. Click to See Full Disclosure

Joe Delaney’s 5 day full body split is a bodybuilding workout routine focused on aesthetic goals and having fun in the gym. This workout was birthed from Joey D’s personal training experience with different workout splits and represents how he has been training as of January 2020. [Read more…]

Tactical Barbell Program Templates (Operator, Zulu, Mass, and More)

Last updated

Experience level:
Weeks: ,
Periodization:
Powerlifting meet prep program:




As an Amazon Associate, I earn a commission on qualifying purchases via affiliate links at no extra cost to you. Click to See Full Disclosure

This is a collection of templates for the Tactical Barbell program. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs – all in the same spreadsheet. [Read more…]

6 Week Beginner Powerlifting Peaking Block – Squats & Science

Last updated
Recommended by Lift Vault:
Experience level:
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:,
Uses RPE:
Uses 1RM Percentage(%):

As an Amazon Associate, I earn a commission on qualifying purchases via affiliate links at no extra cost to you. Click to See Full Disclosure

This is a 6 week beginner powerlifting peaking block from Squats & Science.

This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. I believe [Read more…]

6 Week Beginner Powerlifting Volume Program- Squats & Science

Last updated

Experience level:
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:,



As an Amazon Associate, I earn a commission on qualifying purchases via affiliate links at no extra cost to you. Click to See Full Disclosure

This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. [Read more…]

6 Week Russian Bench Press Peaking Program (3 Day)

Last updated

Experience level: ,
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:



As an Amazon Associate, I earn a commission on qualifying purchases via affiliate links at no extra cost to you. Click to See Full Disclosure

This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max. [Read more…]

Deep Water Program Spreadsheet (Beginner, Intermediate, Advanced)

Last updated

Experience level: , ,
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:



As an Amazon Associate, I earn a commission on qualifying purchases via affiliate links at no extra cost to you. Click to See Full Disclosure

Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.

You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. [Read more…]

Candito 6 Week Advanced Bench Press Program Spreadsheet

Last updated









As an Amazon Associate, I earn a commission on qualifying purchases via affiliate links at no extra cost to you. Click to See Full Disclosure

Following his advanced deadlift program and advanced squat program, Jonnie Candito’s advanced bench press program is a bench-focused program for athletes looking to bust through stubborn plateaus. The program is explained in great detail in this PDF. I have pulled out some of the most important parts in the below overview [Read more…]