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

6 Week Patrik Nyman Prilepin Bench Press Program

By Kyle Risley
Last updated February 15, 2021
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Block Periodization, Undulating Periodization
Meet prep program: No
Program goal: Strength
Uses RPE: No
Uses 1RM Percentage(%): Yes

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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

By Kyle Risley
Last updated December 29, 2020
Experience level: Advanced, Intermediate
Weeks: 10, 12, 4, 6, 8
Periodization: Linear Periodization
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

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

By Kyle Risley
Last updated August 11, 2020
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Hypertrophy, Peaking, Powerlifting, 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

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

By Kyle Risley
Last updated June 22, 2020
Experience level: Beginner, Intermediate
Weeks: Indefinite
Periodization: Autoregulated, Linear Periodization
Meet prep program: No
Program goal: Bodybuilding, Hypertrophy
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

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

By Kyle Risley
Last updated April 18, 2020
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Block Periodization
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

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)

By Kyle Risley
Last updated April 18, 2020
Experience level: Intermediate
Weeks: 12, 6
Periodization: Linear Periodization
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

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

By Kyle Risley
Last updated April 18, 2020
Recommended by Lift Vault: Recommended
Experience level: Beginner
Weeks: 6
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
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

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…]