Written by Calgary Barbell, the 16 week and 8 week programs can both be used for meet preparation. 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. [Read more…]
Powerlifting Program Spreadsheets
Download these free powerlifting program spreadsheets to add serious weight to your squat, bench press, and deadlift total. Whether you're a beginner or an advanced raw lifter, you'll find a great program to get stronger. All are mobile friendly and powered by Google Sheets.
6 Most Popular Powerlifting Programs:
- 5 nSuns Program Spreadsheets
- 12 GZCL Program Spreadsheets
- Juggernaut Base Method Spreadsheet
- Sheiko Spreadsheet Collection
- Candito 6 Week Program Spreadsheet
- Bulgarian Method Spreadsheet
This is just a sample. View the most recently added powerlifting programs below.
Candito 6 Week + Advanced Bench Press Hybrid Program
This spreadsheet uses the popular Candito 6 Week Intermediate Program as a base and replaces the regular bench press work with Candito’s Advanced Bench Press Program. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume. [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)
Created by the legendary Jim Wendler, who wrote the 5/3/1 programs and inspired other programs like GZCL and N-Suns, Building the Monolith is designed for advanced athletes looking to break through plateaus, not novice or intermediate lifters. [Read more…]
Kizen Infinite Off Season + Deload Spreadsheet
The latest free program from Kizen Training, Infinite Off Season, is geared for intermediate powerlifters training between competition cycles. [Read more…]
Candito 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 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 deadlift program is structured as follows: [Read more…]