Free Programs and Spreadsheets
These powerlifting deadlift programs, many of which are designed for peaking, will help you achieve some new PRs on the king of the lifts! Enjoy these free spreadsheets.
Popular powerlifting deadlift programs:
Many of the below programs are general "peaking programs" that can be applied to whichever lift(s) you wish to peak. Therefore they have been included in this deadlift program section.
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…]
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…]
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…]
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…]
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…]
By Lift Vault
This is truly a no-frills 11 week peaking program for the deadlift. Since it does not program in any accessory work, it will be up to the individual lifter to program in accessories to compensate for their individual weaknesses.
Format:
By Lift Vault
Ed Coan, arguably the GOAT of powerlifting, has a few popular programs floating around, including the Coan Phillipi Deadlift Routine. Here are two popular powerlifting programs in 12 and 14 week versions.
Here are the set, 1RM %, and rep schemes of the two programs if you’d like to compare: [Read more…]
By Lift Vault
This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. After 6 weeks, it aims to increase your 1 rep max by 5%.
It was designed by Soviet coach Yuri Verkhoshansky and described to John Abdo, who brought it back to the USA. It has been described as “intense.” [Read more…]
By Lift Vault
Greg Nuckols released 28 program variations through his site, Stronger by Science. While these programs were released for free, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. [Read more…]
By Lift Vault
n_Suns (aka 2_Suns) assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to dead lift and squat specific workloads to help everyone get stronger.
All credit goes to Jim Wendler and n_suns.
For more programs to help specific lifts, check these out.
Now let’s get into the program spreadsheets! [Read more…]