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:
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 16
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes
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Similar to his 12 week bench program, the 16 week squat and deadlift program has the athlete using a no-frills approach.
Each lift is trained 1x weekly, leaving plenty of room for complementary assistance exercises based upon the individual weaknesses of the lifter. [Read more…]
By Kyle Risley
Last updated
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
Brad Gillingham’s 12 week raw bench program is a no frills, bench-only program that runs on two bench sessions a week, a heavy day and a lighter volume day. On the heavy day you work up to a top single, then drop down for back-off sets of 3 to 5 reps. The light day is higher-volume work in the 60 to 77.5% range.
The whole plan is built around one number, your current raw bench max. Working weights climb from 90% of your 1RM up to 102.5% over the 12 weeks, so you’re pressing supramaximal singles by the back end of the program. It’s simple and repeatable, and it packs plenty of quality bench work into two sessions a week.
It’s aimed at intermediate and advanced lifters who want to bring up their raw bench. Since it only trains the bench press, you’ll need to slot in your own squat and deadlift work around it. If you’re newer to lifting, you’ll get more out of a full linear program first. For other options, see our 12 week bench press programs.
[Read more…] By Kyle Risley
Last updated
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 free training programs through his site, Stronger by Science. The bundle covers squat, bench press, and deadlift individually, with templates for beginner, intermediate, and advanced lifters at 1, 2, or 3 training days per week for each lift. Every program runs on a 4-week cycle, and you test your 1RM at the end of each cycle. The math: 3 lifts x 3 skill levels x 3 frequencies = 27 programs, plus a 4th deadlift variation (low volume, medium volume, and high volume in addition to the standard beginner version) = 28 total.
The design comes from Nuckols’ data-driven approach to strength training. Instead of a single fixed program, the bundle gives you a modular system: pick your lift, your experience level, and how many days per week you can train that lift. You use the squat, bench, and deadlift programs together, each running at whatever frequency fits your schedule. Intermediate and advanced templates add lift variations (front squats alongside back squats, for example), while beginner programs focus on the competition lifts to build the movement pattern first.
These programs are a good fit for intermediate and advanced lifters who want a percentage-based, structured template they can customize by frequency. Beginners can run them too — the 1x per week beginner versions are the most approachable entry point. You’ll need a 1RM estimate for each lift to get started. If you’re brand new to powerlifting, you might get more mileage from a full-body novice program first. See also: Greg Nuckols High Frequency Program (free spreadsheet).
[Read more…] By Kyle Risley
Last updated
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…]
By Kyle Risley
Last updated
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…] By Kyle Risley
Last updated
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…] By Kyle Risley
Last updated
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
The Russian Squat Program (aka the Russian Squat Routine, or RSR) is a squat-focused peaking program that comes in two versions attached here. The original runs 6 weeks with 3 training sessions per week; the masters version runs 8 weeks with 2 sessions per week to bring the intensity down for older lifters. Every session is built around one main lift for lots of sets of low reps at 80% or more of your 1RM, and the loads climb toward a new max in the final week. Finish the 6-week cycle and you can typically expect a 5-10% bump on your 1RM.
It’s a classic Soviet-style squat cycle, run to peak your strength right before a meet. It comes out of the same tradition as the USSR 1974 and 1976 Yearbook Squat Routines and the Soviet 6 Week Peaking Program. You can run it for the squat, deadlift, bench, or all three at once. That combined version is the Extended Russian Power Routine.
This one is aimed at experienced lifters with a solid squat base who are peaking for a meet. The original version keeps you at or above 80% the whole way, so it’s demanding on recovery. Older lifters, or anyone who can’t recover from three heavy squat days a week, should run the masters version, which mixes in lighter 60% to 70% work to soften the average intensity. If you’re still building your base, start with a linear program first.
[Read more…] By Kyle Risley
Last updated
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.
Mag Ort packs the week’s deadlift work into one heavy session instead of spreading it across multiple days. Each week runs 4 sets of 4 at 70%, two heavy doubles at 80% and 90%, then a back-off set at 70% for 8 or more reps. Hit that rep target and you add 10 lbs to your working numbers the following week. Miss it and you repeat the week instead of moving on.
This program is built for lifters who already have solid deadlift technique and want to specialize on the pull for 11 to 12 weeks. It works best if you can recover from frequent near-max doubles, since the 80% and 90% work shows up every week. If you’re newer to lifting or your squat and bench need attention too, a program with more balanced volume across all three lifts, like GZCLP, will serve you better than a deadlift-only block.
[Read more…] By Kyle Risley
Last updated
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.
By Kyle Risley
Last updated
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
Smolov is a Russian squat specialization and peaking cycle created by Sergey Smolov, a Soviet-era weightlifting coach. The full program runs 13 weeks and is built around four phases: a 2-week Introductory Microcycle, a 4-week Base Mesocycle (4 days per week of squatting), a 2-week Switching phase, and a 5-week Intense Mesocycle that ends with a 1RM test. There’s also a separate 3-week version called Smolov Jr that you can run for squat or bench press.
The idea behind Smolov is extreme squat frequency and volume at high percentages. The Base Mesocycle alone has you squatting 4 days per week with loads between 70% and 85% of your 1RM. Your body adapts to a level of squat volume most programs don’t approach. You need to eat, sleep, and recover around the program, not alongside it.
Smolov is for intermediate to advanced lifters with a solid squat base and a specific reason to peak, like a meet or a record attempt. If you’re a beginner, running a caloric deficit, or short on recovery time, skip it. For a less aggressive squat-focused peaking option, check out the Russian Squat Routine or the Hatch Squat Program.
[Read more…] By Kyle Risley
Last updated
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.