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…]
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?
Lift Specific 6 Week Programs
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.
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…]
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…]
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…]
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.[Read more…]