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Home » Programs » 6 Week Powerlifting & Strength Programs » Page 2

6 Week Powerlifting Program & Strength Spreadsheets

Here is a filtered list of powerlifting and strength 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

  • 6 Week Squat Programs
  • 6 Week Bench Press Programs
  • 6 Week Deadlift Programs

KIZEN 6 Week Bench Peaking Program Spreadsheet

By Kyle Risley
Last updated August 16, 2021

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 6

Periodization: Linear 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

Hot off the presses (ha!), this is the free 6 Week Bench Press Peaking Program spreadsheet by KIZEN Training. I highly recommend signing up for the free course at KIZEN that accompanies this program and guides you every step of the way.

[Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs
Tagged With: 6 Week Workout Plan

Bench press frequency: 2

Overhead press frequency: 1

Bulgarian Method Program Spreadsheet

By Kyle Risley
Last updated February 14, 2022

Experience level: Advanced, Intermediate

Weeks: 5, 7, Indefinite

Periodization: Autoregulated, Linear Periodization

Meet prep program: Yes

Program goal: High Volume, Powerlifting

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

Renowned for its specificity, frequency, and intensity, the Bulgarian Method has long been a curiosity in the weightlifting and powerlifting world.

It is an advanced form of training and is not recommended for beginners or early intermediates. It requires a solid understanding of knowing your capabilities and autoregulating your lift intensity.

Traditionally structured as 2 to 3 workouts per day, this particular spreadsheet is based on Greg Nuckols’ Bulgarian Manual, which thankfully only calls for no more than one workout per day.

[Read more…]

Filed Under: 5 Week Programs, 6 Week Programs, Powerlifting Program, Programs
Tagged With: 5 Day Workout Plan, 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 5, 6
Bench press frequency: 5, 6
Deadlift frequency: 5, 6

Russian Squat Program + Routine Spreadsheet (Original and Masters Versions)

By Kyle Risley
Last updated December 30, 2020

Experience level: Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No, 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

Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet.

[Read more…]

Filed Under: 6 Week Programs, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program, Strength Training Program
Tagged With: 3 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 3

Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet

By Kyle Risley
Last updated May 8, 2023

Recommended by Lift Vault: Recommended

Experience level: Beginner, Intermediate

Weeks: Indefinite

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

Update: A new spreadsheet for this program is now available. It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. It is linked below.

Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter’s preferences.

This flexibility can be a hindrance to less experienced lifters, who like the sound of a templated PPL routine but don’t know how to make one for themselves.

This issue has been resolved. Enter: /u/metallicadpa’s 6 day PPL program aka the Reddit PPL.

[Read more…]

Filed Under: 6 Week Programs, Programs, Strength Training Program
Tagged With: 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

Texas Method Program Tips and Spreadsheet Template

By Kyle Risley
Last updated August 4, 2023

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: Indefinite

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: No

Program goal: 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

Texas Method Routine Overview

The Texas Method is a strength program that focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still progress on a weekly basis. Each training week represents one cycle: Monday is volume day, Wednesday is an active recovery day, and Friday is an intensity day where a new PR is set.

[Read more…]

Filed Under: 6 Week Programs, Programs, Strength Training Program

Squat frequency: 3
Bench press frequency: 1, 2
Deadlift frequency: 1
Overhead press frequency: 1, 2

GreySkull LP Program Spreadsheet

By Kyle Risley
Last updated May 4, 2023

Recommended by Lift Vault: Recommended

Experience level: Beginner

Weeks: Indefinite

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

Created by John Sheaffer (aka Johnny Pain), the GreySkull LP Program (GSLP) is a fantastic 3 day per week full body workout routine for novice lifters. By correcting some of the shortcoming of other popular novice programs (e.g. Starting Strength, Strong Lifts) by incorporating basic linear progression, GreySkull LP is a solid choice for beginner programs.

For more of Johnny’s thoughts on beginner vs. intermediate lifters, see his “Intermediate Syndrome” post.

[Read more…]

Filed Under: 6 Week Programs, Programs, Strength Training Program

Squat frequency: 2
Bench press frequency: 1, 2
Deadlift frequency: 1
Overhead press frequency: 1, 2

Jonnie Candito 6 Week Powerlifting Program Spreadsheet

By Kyle Risley
Last updated May 3, 2023

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 6

Periodization: Block 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

Jonnie Candito’s 6 week program is a powerlifting peaking program. It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. It is held in especially high regard for improving the one rep max of the squat, though it programs all three lifts.

Note: Novice lifters will progress more quickly using the Candito Linear Progression Program. For a deadlift specific program, see newly the released Candito Deadlift Program.

[Read more…]

Filed Under: 6 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan, 5 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2, 3
Deadlift frequency: 2
Overhead press frequency: 2

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