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…]
9 Week Powerlifting Program Spreadsheets
Here is a filtered list of powerlifting programs that last for 9 weeks.
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Lift Specific 9 Week Programs
The Strength Athlete (TSA) released their beginner powerlifting program (aka general beginner approach) as a follow up to their successful general intermediate 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…]
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…]
The Strength Athlete’s 9 Week Intermediate Powerlifting Program
Description from TSA:
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…]