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…]
9 Week Powerlifting Program Spreadsheets
Here is a filtered list of powerlifting programs that last for 9 weeks.
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Check out all powerlifting programs or all strength programs.
Lift Specific 9 Week Programs
RTS General Intermediate Program Spreadsheet
Reactive Training Systems (RTS) train some of the strongest powerlifters on the planet, so when they published a general outline for a training program people took notice. [Read more…]
Candito Advanced Squat Program Spreadsheet
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…]
TSA 9 Week Intermediate Powerlifting Program
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…]
Brian Alsruhe Powerbuilding Program (5/3/1 Variant)
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…]
Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets
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…]
Fred Hatfield’s Peaking Program Spreadsheet
Developed by Fred Hatfield (aka Dr. Squat), this 9 week peaking program is based on two workouts per week: one heavy, one light. 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.
It is said this program is heavily influenced by the 1974 and 1976 squat routines, which then inspired by the Russian Squat Routine. [Read more…]