Powerlifting Program Spreadsheets

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!

Best Powerlifting Programs:

14 Week Advanced Strength & Peaking Program – Squats & Science

Last updated September 19, 2019

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…]

6 Week Beginner Powerlifting Peaking Block – Squats & Science

Last updated September 18, 2019

This is a 6 week beginner powerlifting peaking block from Squats & Science.

This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. I believe [Read more…]

6 Week Beginner Powerlifting Volume Program- Squats & Science

Last updated September 17, 2019

This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. [Read more…]

8 Week Intermediate Strength Block – Squats & Science

Last updated September 21, 2019

This program is an 8 week intermediate level strength block from the smart folks at Squats & Science. It’s a 4 day per week training program that calls for squatting, benching, and deadlifting twice per week (counting near variations). [Read more…]

3 Day Split Workout Routine (Program Collection)

Last updated September 15, 2019

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…]

6 Week Russian Bench Press Peaking Program (3 Day)

Last updated September 11, 2019

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…]

10 Week Powerlifting Program (RPE, Meet Prep)

Last updated September 11, 2019

Created and shared by /u/Kroamatik as a “generic 10 week program” structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10). [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.