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Home » Programs » Lift Specific Program » Page 3

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

 

Brad Gillingham 12 Week Bench Press Program

By Kyle Risley
Last updated July 15, 2021

Experience level: Intermediate

Weeks: 12

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Update: Rounded off weight values to the nearest 5 to clean the spreadsheet up.

Brad Gillingham’s 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program. [Read more…]

Filed Under: 12 Week Bench Press Programs, 12 Week Programs, Bench Press Workout Program, Lift Specific Program, Programs


Bench press frequency: 2

Greg Nuckols 28 Programs Spreadsheet

By Kyle Risley
Last updated August 26, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Beginner, Intermediate

Weeks: 4

Periodization: Undulating Periodization

Meet prep program: No

Program goal: High Volume, Powerlifting, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Greg Nuckols released 28 program variations through his site, Stronger by Science.

In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. He also co-authors the best monthly round-up of cutting edge research on strength, hypertrophy, and related subjects. It’s called MASS and it’s absolutely worth a look. He even has a free issue available as a preview.

See also: Greg Nuckols High Frequency Program (free spreadsheet) [Read more…]

Filed Under: 4 Week Bench Press Programs, 4 Week Deadlift Programs, 4 Week Programs, 4 Week Squat Programs, Bench Press Workout Program, Deadlift Program, Lift Specific Program, Powerlifting Program, Programs, Squat Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan, 4 Week Workout Plan, 5 Day Workout Plan, 6 Day Workout Plan
Squat frequency: 1, 2, 3
Bench press frequency: 1, 2, 3
Deadlift frequency: 1, 2, 3

Cowboy Method Spreadsheets – Original and Modified

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 14

Periodization: Wave Periodization

Meet prep program: Yes

Program goal: Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

While the Texas Method has long been a popular intermediate program for graduates of Rippetoe’s Starting Strength or other novice programs like Strong Lifts, a popular Texas Method variation to emerge has been the Cowboy Method.

Included here are the Original Cowboy Method and a Modified Cowboy Method. [Read more…]

Filed Under: 13 Week Programs, 14 Week Programs, Lift Specific Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 3 Day Workout Plan
Squat frequency: 3
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 1

nSuns 5/3/1 Complete Program Collection (4 Day, 5 Day, Cap3, and More)

By Kyle Risley
Last updated May 3, 2023

Recommended by Lift Vault: Recommended

Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization

Meet prep program: No

Program goal: High Volume, Powerlifting, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

nSuns 5/3/1 is a linear progression powerlifting program that was inspired by Jim Wendler’s 5/3/1 strength program. It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. It is known for its challenging amount of volume. Those who stick with it tend to find great results from the additional work capacity.

Redditor /u/nsuns assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to deadlift and squat specific workloads to help everyone get stronger.

Use the table of contents to jump to your desired spreadsheet or read on below to learn about which nSuns program you should run.

[Read more…]

Filed Under: Deadlift Program, Lift Specific Program, Powerlifting Program, Programs, Squat Program, Strength Training Program
Tagged With: 4 Day Split, 4 Day Workout Plan, 5 Day Workout Plan, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2, 3
Deadlift frequency: 2, 3
Overhead press frequency: 1

KIZEN 6 Week Bench Peaking Program Spreadsheet

By Kyle Risley
Last updated August 16, 2021

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 6

Periodization: Linear Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Hot off the presses (ha!), this is the free 6 Week Bench Press Peaking Program spreadsheet by KIZEN Training. I highly recommend signing up for the free course at KIZEN that accompanies this program and guides you every step of the way.

[Read more…]

Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs
Tagged With: 6 Week Workout Plan

Bench press frequency: 2

Overhead press frequency: 1

Russian Squat Program + Routine Spreadsheet (Original and Masters Versions)

By Kyle Risley
Last updated December 30, 2020

Experience level: Intermediate

Weeks: 6

Periodization: Undulating Periodization

Meet prep program: No, Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet.

[Read more…]

Filed Under: 6 Week Programs, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program, Strength Training Program
Tagged With: 3 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 3

Mag Ort Deadlift Program Spreadsheet

By Kyle Risley
Last updated August 6, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 11, 12

Periodization: Linear Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Magnusson Ortmayer (Mag/Ort) deadlift program is a brutal deadlift-only program that has helped tons of lifters add serious weight to their deadlift. If you’re looking to build out your work capacity for deadlifts, this is a great option. This is either an 11 or 12 week deadlift program depending upon if you desire to test your maxes on week 12.

[Read more…]

Filed Under: 12 Week Deadlift Programs, 12 Week Programs, Lift Specific Program, Powerlifting Program, Programs



Deadlift frequency: 1

Mdisbrow Deathbench 10 Week Bench Press Program Spreadsheets (Original + Taper)

By Kyle Risley
Last updated August 24, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 10

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Written and popularized by Redditor Matt Disbrow (aka /u/mdisbrow) – the Deathbench program is a disciple of the “if you want a bigger bench press, bench more” church.

[Read more…]

Filed Under: 10 Week Bench Press Programs, 10 Week Programs, Bench Press Workout Program, Lift Specific Program, Powerlifting Program, Programs
Tagged With: 10 Week Workout Plan

Bench press frequency: 2

Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets

By Kyle Risley
Last updated August 4, 2023

Experience level: Advanced

Weeks: 13, 3

Periodization: Block Periodization, Undulating Periodization

Meet prep program: Yes

Program goal: High Volume, Peaking

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If you’re willing to build these lifts at any cost (e.g. a record attempt) then this might be the ticket!

[Read more…]

Filed Under: 13 Week Programs, 3 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program
Tagged With: 4 Day Workout Plan
Squat frequency: 3, 4
Bench press frequency: 4

Overhead press frequency: 4

Ed Coan Deadlift Program Spreadsheet

By Kyle Risley
Last updated April 17, 2020

Experience level: Intermediate

Weeks: 10

Periodization: Linear Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The powerlifting GOAT, Ed Coan, designed this deadlift program for Mark Phillipi. If you’re looking to make serious deadlift gains, give this 10 week program a try. It programs the athlete to deadlift 1 time per week. Each session includes a heavy triple followed by a high number of speed deadlift triples, then barbell shrugs.

[Read more…]

Filed Under: 10 Week Deadlift Programs, 10 Week Programs, Deadlift Program, Lift Specific Program, Powerlifting Program, Programs
Tagged With: 10 Week Workout Plan


Deadlift frequency: 1

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