Atlas Rising is an advanced 7 week powerlifting program with 3 training days per week. It is formed from a combination of the Russian Squat Routine for squats, MagOrt for deadlifts, and Hepburn Method A for bench press and overhead press. I would expect this program to improve the squat and deadlift, but not the bench press or overhead press, which simply would be maintained.
7 Week Powerlifting Programs
Here is a filtered list of powerlifting programs that last for 7 weeks.
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German Volume Training (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week. This is all explained in more detail below. [Read more…]
Connor Lutz is a powerlifting competitor and coach at Calgary Barbell. These are a few different powerlifting programs he shared several years back. There are three powerlifting programs in total: a beginner program, an updated intermediate program, and an old intermediate program. [Read more…]
The Fierce 5 workout is a great beginner bodybuilding program. It is a 2x weekly program that incorporates compound lifts and accessory movements to stimulate strength improvements and muscle growth.[Read more…]
This is a spreadsheet derived from Brendan Tietz’s YouTube video on intermediate powerlifting and bodybuilding programming. If you’re a beginner lifter, please see Brendan Tietz Beginner Powerlifting Program. As this blends a significant amount of hypertrophy work with strength development, this could also be considered a powerbuilding program. This program utilizes a blend of percentage programming and RPE. If you’re unfamiliar with RPE, you can learn more about it here: RPE Calculator. [Read more…]
Tim Swords is an olympic weightlifting coach and this is a 7 week squat program he employs. It can be used for the front squat or the back squat, though it is designed to peak the front squat.
These spreadsheets are based off of an interpretation of his work and are not officially endorsed or associated with him in any way. [Read more…]
Originally hosted by Mass-Lift, the 3 Day Raw Powerlifting Program is a no frills powerlifting program that has the athlete squatting 3 days per week, benching 3 days per week, and deadlifting 2 days per week (counting Romanian deadlifts).
After the competition lifts, a rotating set of assistance exercises are prescribed to develop strength in key movements and introduce hypertrophy. [Read more…]