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Latest Workout Program Spreadsheets

These are the most recently added workout program spreadsheets on Lift Vault.

12 Week Strongman Deadlift Program Spreadsheet

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A 12 week deadlift program found on Strongman Ontario. Is it strictly a strongman program? Probably not – I’m sure it would benefit anyone looking for a ton of deadlift volume. [Read more…]

JV Askem Strongman Periodized Program

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This is a periodized program based on JV Askem’s article below. It aims for a 3% increase in strength over 8 weeks. Be sure to read the article below to help understand it better. [Read more…]

JV Askem 5×5 Compound Movement Program

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This is a simple 5×5 method that was developed based on JV Askem’s 5×5 training principles. You can find those below, originally featured here.

The spreadsheet comes with [Read more…]

Frozenkilt 8 Week Overhead Press Program Spreadsheet

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This is Frozenkilt’s pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press (aka military press), and dumbbell press. [Read more…]

Brazos Valley Barbell 8 Week Intermediate Powerlifting Program

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Brazos Valley Barbell Intermediate Powerlifting Program Overview

  • Written by David Woolson with Brazos Valley Barbell
  • 8 week powerlifting program
  • 1 deload week
  • 5 days per week
  • 3x weekly squat
  • 3-4x weekly bench press (if counting bench variations like CGBP)
  • 2x weekly deadlift

Long program description and video overview are available below. [Read more…]

TSA 9 Week Beginner Powerlifting Program

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The Strength Athlete (TSA) released their 9 week beginner powerlifting program (aka general beginner approach) as a follow up to their successful 9 week intermediate powerlifting program. Like the intermediate program before it, the beginner program is structured as a 4 day, 9 week program, but also includes a 4 week peak if preparing for a meet. 

[Read more…]

Strength Power and Fortitude 4 Week Powerbuilding Program Spreadsheet

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The Strength Power and Fortitude (SPF) 4 week powerbuilding program by Brogan Pratt is an off season program for powerlifters designed to help build base strength and work capacity. It can be run as a 3 day or 4 day program and resets every 4 weeks, using an AMRAP set on week 4 to gauge progress.

[Read more…]

Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day)

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The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. [Read more…]

RTS General Intermediate Program Spreadsheet – Mike Tuchscherer

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Reactive Training Systems (RTS) train some of the strongest powerlifters on the planet, so when Mike Tuchscherer published a general outline for a training program people took notice. [Read more…]

GZCLP Program Spreadsheets, Progression Tips, and Accessories

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GZCLP is a linear progression strength program for beginners. It is a simpler variation of the GZCL program methodology with more rapid progression. The GZCLP program is available in three day and four day versions. It is highly customizable, allowing the individual to select a variety of lifts to perform over the course of the program.

[Read more…]

Top 7 Intermediate Powerlifting Programs

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What is an Intermediate Powerlifter?

An intermediate lifter is, by one rule of thumb, an individual that is no longer able to increase weight lifted on a per training session or per week basis and instead is able to reliably make progress on a monthly basis.

After the novice phase of a lifter’s development is complete, it is time to begin considering programs for the intermediate powerlifter. Therefore it is not advantageous to move to an intermediate powerlifting program until it is truly necessary – to do otherwise slows progress unnecessarily (see “Intermediate Syndrome” for more on this). Once a lifter has reached the intermediate phase of their development, here are some recommended intermediate powerlifting programs. [Read more…]

Candito 6 Week Advanced Bench Press Program Spreadsheet

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Following his advanced deadlift program and advanced squat program, Jonnie Candito’s advanced bench press program is a bench-focused program for athletes looking to bust through stubborn plateaus. The program is explained in great detail in this PDF. I have pulled out some of the most important parts in the below overview [Read more…]

Candito Advanced 9 Week Squat Program Spreadsheet

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Released in 2016 by Jonnie Candito, this is a 9 week advanced squat program. Similar to his advanced deadlift program and advanced bench press program, this emphasizes progression on the squat and places significantly less emphasis on the bench and deadlift. This is geared toward lifters that have plateaued on their squat or are looking to focus on it for other reasons. [Read more…]

3 Peaking Template Spreadsheets by Barbell Medicine

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Following up on the popular Bridge Program, the crew at Barbell Medicine introduced a free peaking program for athletes preparing for a powerlifting or strengthlifting meet. [Read more…]

Powerlifting Academy 3 Day 16 Week Program Spreadsheet

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This is the Powerlifting Academy 16 week program spreadsheet, 3x weekly training version. There is also a 20 week version available.

Powerlifting Academy 16 Week Program Overview

  • 3x weekly training
  • Competition lifts are the primary focus, but the following variations are also used:
    • Squat
      • Pause squats
    • Bench Press
      • Bench press, closer grip
      • Bench press, close grip (what is often called CGBP)
    • Deadlift
      • Deficit deadlifts (3-6cm deficit)
      • Deadlift from boxes (8-12cm raised from floor, i.e. rack pulls)

[Read more…]

Hepburn Method Powerbuilding Program Spreadsheet

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Doug Hepburn has become synonymous with brute force and sheer simplicity. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work.

Below there are essentially 2 programs, each with a power phase and a pump phase. In the old days, [Read more…]

TSA 9 Week Intermediate Powerlifting Program (v1.0 + v2.0)

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The TSA 9 Week Intermediate Program is a free 9-week powerlifting peaking program from The Strength Athlete. It runs 4 days per week using a daily undulating periodization (DUP) structure, with squat and deadlift each trained twice a week and bench press trained three or four times depending on which version you run. The cycle ends with a test week (or mock meet) where you go for new maxes.

The program blends percentage-based loading with RPE-driven autoregulation. You load the main lifts off your 1RM, but RPE keeps the top sets honest, especially as the cycle peaks. The first four weeks build volume at moderate intensity, Week 5 is a deload, and Weeks 6-8 ramp intensity while volume drops. Week 9 is the test. There are two versions: v2.0 (the current recommended version) adds heavier top sets with higher-rep backoff work and more bench frequency; v1.0 is the original DUP template with a fixed percentage structure and a warmup tab included.

This program is built for intermediate powerlifters who already have a current 1RM for all three lifts and are comfortable with RPE. If you’re still new to the big three or don’t have a true 1RM to work from, start with the TSA 9 Week Beginner Powerlifting Program first. The intermediate program assumes you can recover from 4 days of training per week and is a strong choice if you’re peaking for a meet or a mock-meet test.

[Read more…]

Brian Alsruhe 9 Week Powerbuilding Program (5/3/1 Variant)

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Check out the spreadsheet for Brian Alsruhe’s 5/3/1 variant program, which is excellent for those looking for a powerbuilding training style.

Please watch Brian’s video to understand how the program works. [Read more…]

Benching the Monolith Program Spreadsheet

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Benching the Monolith is a version of Jim Wendler’s Building the Monolith program that focuses on, you guessed it, the bench press. [Read more…]