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6 Week Powerlifting Program & Strength Spreadsheets

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

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Lift Specific 6 Week Programs

MST Systems 6 Week Log Press Program Spreadsheet

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This is a 6-week log press peaking program from MST Systems, the UK strongman outfit run by coach Shane Jerman. You press the log twice a week, once explosive and once strict, and build toward a new max log by the end.

It’s a peaking block, not a beginner plan. You should already know your log press max and be comfortable cleaning and pressing a log.

We built it into a Lift Vault spreadsheet that fills in your Day 1 opening loads from your log max, so you enter one number and start training.

[Read more…]

Dan John Mass Made Simple Spreadsheet

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Mass Made Simple is a focused 6-week mass program from Dan John. You run a one-week break-in, then five weeks of three rotating workouts, training three days a week.

There are only seven or eight movements in the whole program, and the back squat does the heavy lifting. The sets of 10 climb toward your bodyweight and past it as the weeks go on, which is where the size comes from.

It is a great fit if you want a short, no-nonsense block to add weight and you are willing to eat. If you would rather have a longer, more varied hypertrophy plan, our 7 Week Hypertrophy Program is worth a look.

[Read more…]

Super Squats Program Spreadsheet (20-Rep Squats)

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Super Squats is a 6-week, full-body program built around one savage set of 20-rep breathing squats. It comes from Randall Strossen’s classic book of the same name, and lifters have used it to add serious size for decades.

The idea is simple and a little scary. You load your 10-rep max, then squat it for 20 reps, sucking in big breaths between the hard ones near the end. You do that three days a week, add 5 lb every session, and eat like you mean it.

It works best if you can already squat with solid form and you want fast size more than a polished physique. If you want a gentler place to start, our 7 Week Hypertrophy Program is an easier on-ramp.

[Read more…]

6 Week High-Frequency Conjugate Powerlifting Program

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This is a 6 week conjugate powerlifting program. It trains a wide variety of compound and isolation movements to build strength and develop muscle mass.

This program is described as a high-frequency, full-body training program. It was designed by Parakonan Training for the “humble-hungry” lifter: humble enough to know when to take weight off the bar and hungry enough to take what’s there.

[Read more…]

6 Week Patrik Nyman Prilepin Bench Press Program

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This is a 6 week week bench press program based upon the Prilepin chart. As it only utilizes two bench press training days per week, I’d probably recommend it for more advanced bench pressers that are not able to recover from three bench press training days per week.

[Read more…]

Bench Press Pyramid Workout Program Spreadsheets

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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.

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Tiger Shark 6 Week Bench Press Program

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Tiger Shark is a 6 week bench press program for intermediate and advanced level lifters. It was created by Nik D (@niklas.damb). As it only programs for the bench press, it is recommended that this is combined with a squat program and a deadlift program. [Read more…]

Jeff Seid Workout Routine Spreadsheet

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Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. [Read more…]

Joe Delaney 5 Day Full Body Split Spreadsheet

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Joe Delaney’s 5 day full body workout 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)

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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.

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6 Week Beginner Powerlifting Peaking Block – Squats & Science

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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

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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)

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The 6 Week Russian Bench Press Peaking Program is a free, percentage-based bench press cycle that runs 3 days per week for 6 weeks. It’s modeled directly after the Russian Squat Routine — the same high-frequency grid structure, just applied to bench. You enter your current 1RM, and the spreadsheet calculates every working weight for all 18 sessions. The cycle ends with a single at 105% of your starting max.

The idea behind the program is simple: spend 3 weeks piling up volume at 80% to 85%, then taper into progressively heavier singles as you peak. Week 6 Day 3 is your test — 1 rep at 105%. The approach is nothing flashy, but the accumulated work in weeks 1 through 3 is what makes the peak possible. It’s a bench-specific adaptation of a Soviet-era training method that’s been used successfully for decades.

This program is best for intermediate or advanced lifters who already know their bench 1RM and want to peak it — whether for a meet or just a personal best. It’s not a general strength program, and it’s not for beginners. If you’re newer to bench training, you’ll get more out of a program like the KIZEN 6 Week Bench Peaking Program first.

[Read more…]

Deep Water Program Spreadsheet (Beginner, Intermediate, Advanced)

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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…]

Shortcut to Shred Reviews

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Here are reviews of Jim Stoppani’s Shortcut to Shred strength building and weight loss program from people that have run the program. Overall, Shortcut to Shred reviews are positive and show that the program can be effective for building muscle and leaning out. [Read more…]

Candito 6 Week Advanced Bench Press Program Spreadsheet

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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…]

Benching the Monolith Program Spreadsheet

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Benching the Monolith is a version of Jim Wendler’s Building the Monolith program that focuses on, you guessed it, the bench press. [Read more…]

Candito 6 Week + Advanced Bench Press Hybrid Program

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The Candito 6 Week Advanced Bench Press Hybrid is a free 6-week bench specialization program by Jonnie Candito. It combines his Candito 6 Week Strength Program as the base for squat and deadlift work, then replaces the bench press entirely with his Advanced Bench Press Program. You’ll train 4 to 5 days per week over 6 weeks, with bench frequency ranging from 5 sessions per week in the early high-fatigue phase down to 2 per week in the volume block. Loading is driven by % of 1RM with an RPE column throughout.

The structure follows Candito’s Advanced Bench framework: weeks 1 to 3 are a maximum-fatigue block with high bench frequency and volume, week 4 drops frequency and adds specificity, week 5 hits a high-intensity peak set, and week 6 is the max-out. Squat and deadlift follow the standard 6-week progression alongside the bench work. The sheet also includes a Candito-prescribed deload week and a taper week sourced from Calgary Barbell’s structure (labeled as such, not Candito’s work).

This program is for advanced lifters who want to prioritize bench press while keeping squat and deadlift moving. You need to know your current 1RM for all three lifts and be familiar with RPE before you start. It’s not a beginner program. If you haven’t run the base Candito 6 Week Strength Program yet, start there first.

[Read more…]

Building the Monolith Program Spreadsheet (kg + lb)

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Building the Monolith was created by Jim Wendler, who wrote the 5/3/1 programs and inspired other programs like GZCL and NSuns, Building the Monolith is designed for advanced athletes looking to break through plateaus, not novice or intermediate lifters. For a bench-focused variation of this program, check out Benching the Monolith.

[Read more…]

USSR Yearbook Squat Routines 1974 and 1976 Spreadsheets

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The original strains of what became the Russian Squat Routine, the 1974 and 1976 USSR “Yearbook” routines are very specific and should only be used when preparing the squat for competition. These are not general, off-season programs to be run repeatedly.

Differences:

  • 1974 is a 3 week program, 1976 is a 6 week program
  • Both are high itensity; but 1976 stays at or above 80% of 1RM for all 6 weeks of the program
    • 1974 dips into the 60% range on the lighter workout days, but stays at or above 75% the rest of the sessions
  • 1974 works primarily with 3-5 rep ranges, 1976 works with significantly more sets of 2 reps, likely as a result of the higher intensity
  • 1974 comes with two 3 week flavors that can be run sequentially (flavor 1, then flavor 2), repeatedly (flavor 1 or 2, then repeat for the next 3 weeks) to achieve the 6 week cycle

[Read more…]