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Home » Programs » 9 Week Programs

9 Week Powerlifting Program Spreadsheets

Here is a filtered list of powerlifting programs that last for 9 weeks.

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

Check out all powerlifting programs or all strength programs.

Lift Specific 9 Week Programs

  • 9 Week Squat Programs

9 Week Conjugate Powerlifting Program (Squat + Deadlift Only)

By Kyle Risley
Last updated September 22, 2019

Experience level: Intermediate

Weeks: 9

Periodization: Conjugate Periodization

Meet prep program: No

Program goal: Powerlifting, 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 a twice per week, 9 week conjugate strength program that only programs for the squat and deadlift. It was put out by Nick Spataro and you can see his video overview of the program below. [Read more…]

Filed Under: 9 Week Programs, 9 Week Squat Programs, Deadlift Program, Lift Specific Program, Programs, Squat Program

Squat frequency: 2

Deadlift frequency: 2

Extended Russian Power Routine Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 9

Periodization: Undulating 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

The 9 week Extended Russian Power Routine is an extended version of the Russian Squat Routine that is designed to peak all three competition lifts. It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be lifting at high intensity for squat, bench press, and deadlift. [Read more…]

Filed Under: 9 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 3 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1

TSA 9 Week Beginner Powerlifting Program

By Kyle Risley
Last updated May 4, 2023

Recommended by Lift Vault: Recommended

Experience level: Beginner

Weeks: 13, 9

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, 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

The Strength Athlete (TSA) released their 9 week beginner powerlifting program (aka general beginner approach) as a follow up to their successful 9 week intermediate powerlifting program. Like the intermediate program before it, the beginner program is structured as a 4 day, 9 week program, but also includes a 4 week peak if preparing for a meet. 

[Read more…]

Filed Under: 9 Week Programs, Powerlifting Program, Programs
Tagged With: 4 Day Split, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2

RTS General Intermediate Program Spreadsheet – Mike Tuchscherer

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 9

Periodization: Undulating Periodization

Meet prep program: No

Program goal: 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

Reactive Training Systems (RTS) train some of the strongest powerlifters on the planet, so when Mike Tuchscherer published a general outline for a training program people took notice. [Read more…]

Filed Under: 9 Week Programs, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 3
Bench press frequency: 4
Deadlift frequency: 2
Overhead press frequency: 2

Candito Advanced 9 Week Squat Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 9

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, 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

Released in 2016 by Jonnie Candito, this is a 9 week advanced squat program. Similar to his advanced deadlift program and advanced bench press program, this emphasizes progression on the squat and places significantly less emphasis on the bench and deadlift. This is geared toward lifters that have plateaued on their squat or are looking to focus on it for other reasons. [Read more…]

Filed Under: 9 Week Programs, 9 Week Squat Programs, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program
Tagged With: 5 Day Workout Plan
Squat frequency: 5


TSA 9 Week Intermediate Powerlifting Program (v1.0 + v2.0)

By Kyle Risley
Last updated May 4, 2023

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 9

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, 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

September 21, 2019 Edit: Added v2.0 of the 9 Week Intermediate Powerlifting Program.

Description from The Strength Athlete:

We wrote this program as a nine-week program for an intermediate level powerlifter, with the goal of strength and proficiency in the squat, bench press, and deadlift. You will work using progressively heavier loads week by week toward a

[Read more…]

Filed Under: 9 Week Programs, Powerlifting Program, Programs
Tagged With: 4 Day Split, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2

Brian Alsruhe 9 Week Powerbuilding Program (5/3/1 Variant)

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 9

Periodization: Undulating 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

Check out the spreadsheet for Brian Alsruhe’s 5/3/1 variant program, which is excellent for those looking for a powerbuilding training style.

Please watch Brian’s video to understand how the program works. [Read more…]

Filed Under: 9 Week Programs, Powerbuilding Program, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets

By Kyle Risley
Last updated October 1, 2019

Weeks: 12, 9

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

As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet. Both seek to improve your 1 rep max by 5% after the end of the cycle.

The differences between the 9 week and 12 week peaking cycles can be seen below: [Read more…]

Filed Under: 12 Week Programs, 9 Week Programs, Bench Press Workout Program, Deadlift Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program

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

Fred Hatfield (Dr. Squat) 9 Week Peaking Program Spreadsheet

By Kyle Risley
Last updated October 1, 2019

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 9

Periodization: Linear Periodization, Undulating 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

Update: KG and LB rounding now supported.

Developed by Fred Hatfield (aka Dr. Squat), this 9 week peaking program is based on two workouts per week: one heavy, one light.

It can be run for a specific lift or all three lifts.

The 1RM increase is 10%, making it an ambitious peaking program, although it does allow for a deload period half way through the program for recovery. [Read more…]

Filed Under: 9 Week Programs, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program

Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2

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