2018 was a busy year for Lift Vault!
If you’re looking for a new powerlifting program to try out, give one of these a try! There’s something for everyone: high volume, peaking, off-season, daily undulating periodization, and more.
[Read more…]Latest Workout Program Spreadsheets
These are the most recently added workout program spreadsheets on Lift Vault.
Brian Alsruhe Programs (Dark Horse + 4 Horsemen)
Below you fill find two programs by Brian Alsruhe (check out his YouTube channel and website): Dark Horse and 4 Horsemen.
Dark Horse Program Overview
Notes directly from Brian:
- Fill in your competition lifts and 1RMs in the spreadsheet
- In each wave, for each of the first 4 days, set your conditioning workout
- Pick a variation for each ME Wave
- In each wave, for each of the first 4 days, set your antagonistic, core, and conditioning giant set exercise
GZCL Jacked and Tactical (Bench + Squat Only)
This is a variation of Tactical Barbell programming combined with the GZCL program framework. It only programs the bench press and squat movements. Deadlifts are not included. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat. [Read more…]
MEGAZORD Hybrid Program Spreadsheet
If you’re a fan of Frankenstein-esque hybrid programs, then Megazord may be exactly what you’re looking for. Written (or maybe concocted is a better word…) by /u/BenchPauper on Reddit, this program combines the Coan/Phillipi Deadlift Program, Greg Nuckols’s 2x weekly Intermediate Bench Program for OHP from his 28 Program Collection, and Ben Gillingham’s Raw Bench Program.
The results? Well, see for yourself…. [Read more…]
12 Week Peaking Program by Cast Iron Strength
This program, billed “the best fucking 12 weeks of powerlifting you’ll have all year” is a powerlifting peaking program best suited for meet preparation. This is not designed for running back to back, as it accumulates a significant amount of fatigue throughout the duration of the program. [Read more…]
Calgary Barbell 16 Week + 8 Week Program Spreadsheets
Written by Calgary Barbell, the 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet. You can, however, run them even if you’re not prepping for a meet. Both programs are quite similar, with the primary difference between the two being that the 16 week program has a more full progression of each lift, whereas the 8 week program is more a training snapshot.
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Candito 6 Week + Advanced Bench Press Hybrid Program
The Candito 6 Week Advanced Bench Press Hybrid is a free 6-week bench specialization program by Jonnie Candito. It combines his Candito 6 Week Strength Program as the base for squat and deadlift work, then replaces the bench press entirely with his Advanced Bench Press Program. You’ll train 4 to 5 days per week over 6 weeks, with bench frequency ranging from 5 sessions per week in the early high-fatigue phase down to 2 per week in the volume block. Loading is driven by % of 1RM with an RPE column throughout.
The structure follows Candito’s Advanced Bench framework: weeks 1 to 3 are a maximum-fatigue block with high bench frequency and volume, week 4 drops frequency and adds specificity, week 5 hits a high-intensity peak set, and week 6 is the max-out. Squat and deadlift follow the standard 6-week progression alongside the bench work. The sheet also includes a Candito-prescribed deload week and a taper week sourced from Calgary Barbell’s structure (labeled as such, not Candito’s work).
This program is for advanced lifters who want to prioritize bench press while keeping squat and deadlift moving. You need to know your current 1RM for all three lifts and be familiar with RPE before you start. It’s not a beginner program. If you haven’t run the base Candito 6 Week Strength Program yet, start there first.
[Read more…]5 Blaine Sumner Program Spreadsheets
This is the free program spreadsheet collection offered on Blaine Sumner’s site.
It contains:
- linear progression program
- high frequency program
- off-season program
- equipped lifting program
- bench-only program
All of the above programs are 12 weeks in length and are programmed off of percentages of the lifter’s training max. [Read more…]
PHATburn Powerbuilding Program Spreadsheet
Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. [Read more…]
GZCL / Mag-Ort / Deathbench Hybrid Spreadsheet
Combining GZCL for squats, Mag-Ort for deadlift, and Deathbench for bench press, this hybrid program became popularized on Reddit by /u/truthlesshunter. [Read more…]
Building the Monolith Program Spreadsheet (kg + lb)
Building the Monolith was created by Jim Wendler, who wrote the 5/3/1 programs and inspired other programs like GZCL and NSuns, Building the Monolith is designed for advanced athletes looking to break through plateaus, not novice or intermediate lifters. For a bench-focused variation of this program, check out Benching the Monolith.
[Read more…]The Bridge by Barbell Medicine Program Spreadsheet
Created by Jordan Feigenbaum and Austin Baraki at Barbell Medicine, the Bridge is a strength program designed for athletes that are finishing a novice program like Starting Strength or Strong Lifts 5×5 and are ready for a “bridge” to intermediate level programming. [Read more…]
Kizen Infinite Off Season Program Spreadsheet
The latest free program from Kizen Training, Infinite Off Season, is geared for intermediate powerlifters training between competition cycles.
[Read more…]Candito 10 or 14 Week Advanced Deadlift Program Spreadsheet
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 deadlift 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 advanced deadlift program is structured as follows: [Read more…]
Hatch Squat Program Spreadsheet
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 squats and back squats
- The Hatch Squat Program uses a descending pyramid rep scheme
- The athlete will attempt a 103% of 1RM squat in week 11
The Hatch Squat 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. It could be effective for off season powerlifting training though. [Read more…]
USSR Yearbook Squat Routines 1974 and 1976 Spreadsheets
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:
- 1974 is a 3 week program, 1976 is a 6 week program
- 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
Weightrainer Peaking Programs #1 and #2 Spreadsheets
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…]
Dan Alexander 10 Week Powerlifting Peaking Program
10/1/19 Edit: Fixed the rounding and added support for lbs and kgs! 🙂
Dan Alexander’s 10 week 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…]
Tom McCullough 14 Week Peaking Powerlifting Program
Edit: Updated to support lb or kg rounding.
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…]
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