Lift Vault

Free Programs and Spreadsheets

  • Home
  • Programs by Type
    • Bodybuilding
    • General Strength
    • Lift Specific
      • Squat
      • Bench Press
      • Deadlift
    • Powerlifting
      • Peaking
    • Running
  • Promo Codes
    • Protein Powder
    • Pre Workout
    • Protein Bars
    • Creatine
    • MyProtein
    • Bulk Supplements
  • Getting Started
    • Using Google Drive
    • 1RM Calculator
    • Powerlifting Attempt Calculator
  • Equipment Reviews
  • Contact
Home » Programs » Lift Specific

Lift Specific Program 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:

  • Squat-only program spreadsheets
  • Bench press-only program spreadsheets
  • Deadlift-only program spreadsheets

 

Candito Deadlift Program Spreadsheet

February 26, 2018 By Lift Vault

Released in February 2018, this deadlift specific program is the latest in a long line of excellent powerlifting programs from Jonnie Candito. This is an advanced program and should not be used by novice lifters. For the novice and intermediate lifter, check out Candito’s 6 Week Program or Linear Strength Programs.

The deadlift program is structured as follows: [Read more…]

Filed Under: Deadlift, Lift Specific, Powerlifting, Programs

Hatch Squat Program Spreadsheet

February 21, 2018 By Lift Vault

Created by Coach Gayle Hatch, the Hatch Squat Program is fairly straightforward:

  • Train the squat 2x per week for 12 weeks
  • Each training session programs front and back squats
  • Descending pyramid rep scheme
  • Attempt a 103% of 1RM squat in week 11

This program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. Because of it’s 1:1 rep ratio between the front and back squat, it’s written more with weightlifters in mind, not powerlifters. [Read more…]

Filed Under: Lift Specific, Programs, Squat

USSR Yearbook Squat Routines 1974 and 1976 Spreadsheets

November 3, 2017 By Lift Vault

The original strains of what became the Russian Squat Routine, the 1974 and 1976 USSR “Yearbook” routines are very specific and should only be used when preparing the squat for competition. These are not general, off-season programs to be run repeatedly.

Differences:

  • Both are high itensity; but 1976 stays at or above 80% of 1RM for all 6 weeks of the program
    • 1974 dips into the 60% range on the lighter workout days, but stays at or above 75% the rest of the sessions
  • 1974 works primarily with 3-5 rep ranges, 1976 works with significantly more sets of 2 reps, likely as a result of the higher intensity
  • 1974 comes with two 3 week flavors that can be run sequentially (flavor 1, then flavor 2), repeatedly (flavor 1 or 2, then repeat for the next 3 weeks) to achieve the 6 week cycle

[Read more…]

Filed Under: Lift Specific, Powerlifting, Programs, Squat

Weightrainer Peaking Programs #1 and #2 Spreadsheets

November 3, 2017 By Lift Vault

Weightrainer.net published these two peaking programs: one designed especially for the bench press (#1) and another program (#2) for squat, bench, or deadlift.

The two programs are pretty similar, but here are some key differences: [Read more…]

Filed Under: Bench Press, Deadlift, Lift Specific, Peaking, Powerlifting, Programs, Squat

Dan Alexander Powerlifting Peaking Program

November 3, 2017 By Lift Vault

Dan Alexander’s Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform.

This program is a hybrid of Korte’s 3×3 program and Verhoshansky’s Soviet peaking routine. [Read more…]

Filed Under: Bench Press, Deadlift, Lift Specific, Peaking, Powerlifting, Programs, Squat

Tom McCullough 14 Week Peaking Powerlifting Program

November 3, 2017 By Lift Vault

This 14 week peaking powerlifting program is similar to many other old school peaking programs on Lift Vault: 1x weekly session per lift, descending reps, increase intensity and a 5-10% 1 rep max increase at the end of the cycle. [Read more…]

Filed Under: Bench Press, Deadlift, Lift Specific, Peaking, Powerlifting, Programs, Squat

Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets

November 3, 2017 By Lift Vault

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: Bench Press, Deadlift, Lift Specific, Peaking, Powerlifting, Programs, Squat

Scott Warman Bench Press Peaking Program

November 3, 2017 By Lift Vault

Scott Warman’s 10 week bench press peaking program is a bit different than many bench peaking programs in that it focuses on improving the 2RM by 10 lbs. 1RM improvements are saved for meet day. [Read more…]

Filed Under: Bench Press, Lift Specific, Peaking, Powerlifting, Programs

Ken Lain’s Original and Modified Matrix Bench Program Spreadsheet

November 3, 2017 By Lift Vault

The Original Matrix and Modified Matrix bench programs were designed by Ken Lain to help peak his bench press.

While both versions calls for a heavy and light bench day, the original version is much more aggressive in its  programming, especially on heavy days.

For this reason, most athletes are recommended to start with the “modified matrix” version. [Read more…]

Filed Under: Bench Press, Lift Specific, Powerlifting, Programs

Fred Hatfield’s Peaking Program Spreadsheet

November 3, 2017 By Lift Vault

Developed by Fred Hatfield, 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…]

Filed Under: Lift Specific, Peaking, Powerlifting, Programs, Squat

  • 1
  • 2
  • 3
  • Next Page »

Supplements & Equipment

  • 5 Best Shoes for Powerlifting and Weightlifting
  • 5 Best Knee Sleeves for Powerlifting and Weightlifting
  • 12 Best Powerlifting Books for Novice to Advanced Lifters
  • Best Chalk and Liquid Chalk for Lifting
  • Best Nose Tork and Ammonia Caps
  • Approved Equipment by Federation
  • How To Make Your Own Preworkout and Save $

Newest Posts

  • Candito 6 Week + Advanced Bench Press Hybrid Program
  • UYP 10 Week Intermediate Sample by Ben Pollack (PHDeadlift)
  • 4 Week Powerbuilding Program by Ben Pollack (PHDeadlift)
  • PHATburn Powerbuilding Program Spreadsheet
  • How to Water Cut for a 2 Hour Weigh In (Spreadsheet)

Recommended Vendors

Amazon

Rogue Fitness

Lifting Large

Anderson Powerlifting (US SBD Vendor)

BodyBuilding.com

MyProtein

Bulk Supplements

Shop Now Rogue Fitness

Copyright © 2018 · Lift Vault · Privacy Policy