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Powerlifting Routines

Best Powerlifting Programs:

  1. nSuns Programs
  2. Jim Wendler 5/3/1 Programs
  3. Calgary Barbell 16 and 8 Week Programs
  4. Sheiko Programs
  5. Candito 6 Week Program
  6. Juggernaut Method Base Template
  7. Greg Nuckols 28 Programs
  8. Beginner Powerlifting Programs
  9. Intermediate Powerlifting Programs
  10. Madcow 5x5 Program

Recommended Reading: Practical Programming for Strength Training by Mark Rippetoe (Amazon)

A powerlifting program is designed to improve an athlete's one rep max in the squat, bench press, and deadlift. The mark of a successful routine is an improvement in the athlete's powerlifting total.

Whether you're looking for a beginner program, intermediate program, or a peaking program, you'll find a great powerlifting routine to get stronger. All spreadsheets are mobile friendly and powered by Google Sheets (better than PDF) - and no website has more free programs than Lift Vault!

Want more? Search the Lift Vault Program Library!

Search the Lift Vault Program Library to find the exact program you're looking for based on many criteria (e.g. experience level, days per week, and much more).

The latest programs are also available below.

Related: Powerbuilding Programs, Bodybuilding Programs, Strength Training Programs, Hypertrophy Programs

Connor Lutz 7 Week Beginner + Intermediate Powerlifting Programs

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Connor Lutz is a powerlifting competitor and coach at Calgary Barbell. These are a few different powerlifting programs he shared several years back. There are three powerlifting programs in total: a beginner program, an updated intermediate program, and an old intermediate program. [Read more…]

14 Week Block Periodization Powerlifting Program (Empire Barbell)

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This is a powerlifting program designed by Empire Barbell that utilizes block periodization. Training is broken into three distinct blocks: intensification #1, volume, and intensification #2. These blocks can be run in order straight through, or can be repeated with some limitations (explained more below). Running each block once would represent 14 weeks of training in total. [Read more…]

12 Week Mass Building Hypertrophy Workout for Powerlifters (Mathias Method)

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This mass building workout focuses on stimulating muscular hypertrophy and developing raw strength. It is a 12 week powerlifting program built on 4 high volume training sessions per week and was developed by Ryan Mathias at Mathias Method. It is a peaking program that is designed to build your one rep max in the squat, bench press, and deadlift for meet day. [Read more…]

Ancient God 10 Week Deadlift Peaking Program Spreadsheet

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The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. It is low-medium in volume, which leaves plenty of recovery room for accessories.

The goal is to add kilos to your max deadlift while making you comfortable with working with weights closer to your max for doubles and triples, all without leaving you drained for the other sessions of the week. [Read more…]

12 Week RPE Powerlifting Peaking Program by Mignone Strength

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Program Overview

This is a 12 week powerlifting peaking program based on rate of perceived exertion (RPE). It uses 4 training days per week and divides the 12 week program into four different training blocks ending with a taper. It was created by Matt Mignone at Mignone Strength [Read more…]

17 Week Block Periodization Powerlifting Peaking Program by Brad Arbic

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Program Summary

This is a 17 week powerlifting peaking program broken up into 3 different training blocks: hypertrophy, strength, and peaking. It uses 4 training days per week: squat, bench press, deadlift, and another bench press training session. [Read more…]

Empire Barbell High Frequency Bench Press Program Spreadsheet

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This is a high frequency, up to 5 training days per week, daily undulating bench press program shared by Empire Barbell. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks. [Read more…]

  • What is a powerlifting program?
    • A powerlifting program is any program designed to improve the performance of an athlete in the squat, bench press, and deadlift.
  • How long do powerlifting programs last?
  • Can beginners do powerlifting?
    • Absolutely. Anyone that can safely perform the squat, bench press, and deadlift can use a powerlifting program. There are no special qualifications. Plus, running a beginner powerlifting program can actually help you improve coordination and motor recruitment.
  • What are the different kinds of powerlifting programs?
    • The primary variables manipulated in a powerlifting program are frequency, intensity, and volume.
    • “Volume programs” tend to have higher volume & frequency paired with lower intensity and are best for off season training or as the beginning of a meet preparation.
    • A “peaking program” is any program that ends with tapering down volume and significantly increasing intensity in preparation for a powerlifting meet.
  • What is a beginner powerlifting program?
    • A beginner powerlifting program is any powerlifting program that takes advantage of the novice lifter’s ability to recover rapidly. As such, it tends to have shorter mesocycles than other programs. These usually range from 1 training session in length to 2 weeks.