This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science. [Read more…]
Powerlifting Program Spreadsheets
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!
Best Powerlifting Programs:
- nSuns Programs
- GZCL Programs
- Sheiko Programs
- Jim Wendler 5/3/1 Programs
- Greg Nuckols 28 Programs
- Calgary Barbell 16 and 8 Week Programs
- Candito 6 Week Program
This is a collection of some of the most popular 3 day training programs available on Lift Vault.
Beginners or novice lifters should check out GZCLP, Westside for Skinny Bastards, and GreySkull LP.
Those with some experience under their belt might want to check out Greg Nuckols 28 Programs, Texas Method, Madcow, SPF Powerbuilding, or the 16 Week Powerlifting Academy Program.
More experienced lifters should check out [Read more…]
This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max. [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?
- Powerlifting programs typically last between 4 weeks and 16 weeks. Lift Vault has programs grouped by week count for your convenience.
- Popular options are 12 week powerlifting programs, 10 week powerlifting programs, 8 week powerlifting programs, and 6 week powerlifting programs, but we have everything from 3 weeks to 20 weeks.
- 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.