8 Week Powerlifting Program Spreadsheets

An 8 week powerlifting program is for developing the squat, bench press, and deadlift of an athlete over the course of two months. Some of these are for peaking, while others are better suited for off-season training.

Don't see the program spreadsheet you're looking for?

Check out all powerlifting programs or all strength programs.

Lift Specific 8 Week Programs

Bench Press Pyramid Workout Program Spreadsheets

Last updated December 29, 2020
Experience level: Advanced, Intermediate
Weeks: 10, 12, 4, 6, 8
Periodization: Linear Periodization
Powerlifting 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.

[Read more…]

Dietmar Wolf Norwegian Powerlifting Program Spreadsheets

Last updated July 19, 2020
Experience level: Beginner, Intermediate
Weeks: 11, 12, 8
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal: High Volume, 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

Dietmar Wolf is the head coach of the Norwegian powerlifting team. Below you’ll find some programs that are either attributed to him or have been released directly from the Norwegian Powerlifting Association. One program is from a Norwegian powerlifter named Frode Haugen; this program is labeled accordingly to reduce confusion. [Read more…]

The “Dad Bod” Bridge Workout Program Spreadsheet

Last updated July 6, 2020
Experience level: Intermediate
Weeks: 8
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Powerlifting, Strength
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

The “Dad Bod” Bridge program is a workout routine submitted by a Lift Vault reader. It is designed for busy people (especially parents) that are looking for any easy to follow routine that will help them grow and maintain strength in a limited amount of time. As the name suggests, it was inspired by The Bridge, a late stage novice strength program created by Barbell Medicine. [Read more…]

8 Week Intermediate Strength Block – Squats & Science

Last updated April 18, 2020

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 program is an 8 week intermediate level strength block from the smart folks at Squats & Science. It’s a 4 day per week training program that calls for squatting, benching, and deadlifting twice per week (counting near variations). [Read more…]

8 Week Powerbuilding Program (Seba Kot)

Last updated April 18, 2020
Experience level: Intermediate
Weeks: 8
Periodization: Block Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Strength

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 an 8 week powerbuilding program designed by Seba Kot, Polish lifter (YouTube channel). This is a lightly translated version. [Read more…]

8 Week Deadlift Program Spreadsheet – GC Performance Training

Last updated April 18, 2020
Experience level: Intermediate
Weeks: 8
Periodization: Undulating Periodization
Powerlifting 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

An 8 week deadlift specialty program that utilizes high block pulls, low block pulls, and competition style deadlifts to help build maximal deadlift strength. [Read more…]

JV Askem Strongman Periodized Program

Last updated April 18, 2020
Experience level: Advanced, Intermediate
Weeks: 8
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal: Peaking, Powerlifting, Strength, Strongman
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 periodized program based on JV Askem’s article below. It aims for a 3% increase in strength over 8 weeks. Be sure to read the article below to help understand it better. [Read more…]