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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

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…]

6 Week Soviet Peaking Powerlifting Program

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Update: Spreadsheet now rounds weights to the nearest 5 (lb) or 2.5 (kg).

This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. After 6 weeks, it aims to increase your 1 rep max by 5%.

It was designed by Soviet coach Yuri Verkhoshansky and described to John Abdo, who brought it back to the USA. It has been described as “intense.” [Read more…]

6 Week Power Bench Press Program Spreadsheet

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Written by John Robbins and published by Dennis B. Beis in an early 1990’s issue of Natural Bodybuilding, the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max.  [Read more…]

Cube Predator 6 Week Bench Program Spreadsheet

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Brandon Lilly’s Cube Predator program is a successor to the Cube Method, which is a 4x weekly powerlifting program with a “back to basics” approach to training.

Instead, Cube Predator focuses primarily on the bench press and bench accessories, allowing it to be “plugged in” to other programs. It focuses on additional volume and frequency for more advanced lifters. It is a 6 week program.
[Read more…]

KIZEN 6 Week Bench Peaking Program Spreadsheet

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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…]

Bulgarian Method Program Spreadsheet

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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…]

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

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The Russian Squat Program (aka the Russian Squat Routine, or RSR) is a squat-focused peaking program that comes in two versions attached here. The original runs 6 weeks with 3 training sessions per week; the masters version runs 8 weeks with 2 sessions per week to bring the intensity down for older lifters. Every session is built around one main lift for lots of sets of low reps at 80% or more of your 1RM, and the loads climb toward a new max in the final week. Finish the 6-week cycle and you can typically expect a 5-10% bump on your 1RM.

It’s a classic Soviet-style squat cycle, run to peak your strength right before a meet. It comes out of the same tradition as the USSR 1974 and 1976 Yearbook Squat Routines and the Soviet 6 Week Peaking Program. You can run it for the squat, deadlift, bench, or all three at once. That combined version is the Extended Russian Power Routine.

This one is aimed at experienced lifters with a solid squat base who are peaking for a meet. The original version keeps you at or above 80% the whole way, so it’s demanding on recovery. Older lifters, or anyone who can’t recover from three heavy squat days a week, should run the masters version, which mixes in lighter 60% to 70% work to soften the average intensity. If you’re still building your base, start with a linear program first.

[Read more…]

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

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The Metallicadpa 6 Day PPL is the canonical free Push/Pull/Legs routine from r/Fitness, written by /u/metallicadpa. You train six days a week across two Push days, two Pull days, and two Leg days. Compound lifts use a 5/5+ AMRAP structure (five straight sets, then an all-out rep set), and loads are driven by your 1RM inputs so the spreadsheet suggests starting weights for you.

The program runs indefinitely with session-to-session linear progression. When you hit the target reps on your AMRAP set, the sheet advances your load for the next session automatically. Upper body lifts go up 2.5 kg at a time; lower body lifts go up 5 kg. The idea is to keep adding weight as long as you can before accumulating fatigue forces a reset, which is the core mechanic of linear progression borrowed from programs like GZCLP.

This program suits intermediate lifters who can recover from six training days per week and want high-frequency hypertrophy work built into a clear structure. If you’re newer to lifting or can only make it to the gym three or four days a week, you’ll get more out of starting with the PPL spreadsheet collection, which covers shorter variants of the same split.

[Read more…]

Texas Method Program Tips and Spreadsheet Template

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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…]

GreySkull LP Program Spreadsheet

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Created by John Sheaffer (aka Johnny Pain), Greyskull LP is a 3-day-per-week full body routine for novice lifters. You train Monday, Wednesday, and Friday, hitting squats and a press or bench variation every session, with deadlifts mixed in. Each session follows the same basic structure: two work sets of 5, then a final “5+” AMRAP set on the main lifts.

The AMRAP set is what separates Greyskull LP from programs like Starting Strength and StrongLifts 5×5. Those programs have you stop at 5 reps on every set. Greyskull LP keeps the linear progression (adding weight every session), but lets you go all out on the last set. That extra volume helps you build more muscle alongside the strength gains, and it gives you a longer productive run before you stall.

This is a beginner program. If you haven’t stalled on linear progression yet, you’re exactly who it’s designed for. If you’ve already burned through a novice LP and stalled multiple times, you’ll get more out of something like GZCLP, which is built for people who’ve outgrown the basic add-weight-every-session model.

[Read more…]

Jonnie Candito 6 Week Powerlifting Program Spreadsheet

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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…]