Free Programs and Spreadsheets
Looking to hone in on a specific lift or movement? Check out these programs to take your squat, deadlift, bench (and more!) to the next level.
Specific lift programs:
Last updated
Experience level: Beginner, Intermediate
Weeks: 10
Periodization: Linear Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
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The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. It is low-medium in volume, which leaves plenty of recovery room for accessories.
The goal is to add kilos to your max deadlift while making you comfortable with working with weights closer to your max for doubles and triples, all without leaving you drained for the other sessions of the week. [Read more…]
Last updated
Experience level: Beginner
Weeks: 4
Powerlifting meet prep program: No
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The 30 day squat challenge is a relatively easy way for a beginner to begin incorporating a variety of bodyweight squat variations into their exercise routine. The challenge length helps build the exercise habit in the participant, increasing the likelihood that a regular exercise routine can continue to be followed after the challenge is “over.” [Read more…]
Last updated
Experience level: Advanced
Weeks: 5
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
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This is a high frequency, up to 5 training days per week, daily undulating bench press program shared by Empire Barbell. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks. [Read more…]
Last updated
Experience level: Advanced
Weeks: 5
Powerlifting meet prep program: Yes
Program goal:Peaking
Uses RPE:Yes
Uses 1RM Percentage(%):Yes
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This is Mark Bell’s 5 week Sling Shot bench press program, also known as the “Stronger in 30 Days” program. It’s a relatively straightforward bench-only program that gradually decreases volume while increasing intensity before attempting a new PR on week 5. Pretty classic linear periodization leading into a peak. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking
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This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max. [Read more…]
Last updated
Experience level: Advanced, Beginner, Intermediate
Weeks: 6
Periodization: Undulating Periodization
Powerlifting meet prep program: No
Program goal:Strength
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Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.
You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 10
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Olympic Weightlifting, Peaking
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This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. [Read more…]