David Woolson, strong and smart dude over at Brazos Valley Strength, has boldly declared that he intends to release free powerlifting programming over the next year.[Read more…]
10 Best Powerbuilding Programs for 2021
Best Powerlifting Programs:
- Kizen 12 Week Powerlifting Peaking Program
- nSuns Programs
- Jim Wendler 5/3/1 Programs
- Calgary Barbell 16 and 8 Week Programs
- Sheiko Programs
- Candito 6 Week Program
- Juggernaut Method Base Template
- Greg Nuckols 28 Programs
- Beginner Powerlifting Programs
- Intermediate Powerlifting Programs
- Madcow 5x5 Program
Recommended Reading: Practical Programming for Strength Training by Mark Rippetoe (Amazon)
Whether you're looking for a beginner program, intermediate program, or a peaking program, you'll find a great powerlifting workout 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!
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The latest programs are also available below.
Strength 2.0 is a 10 week powerlifting program created by David Woolson at Brazos Valley Barbell. The program utilizes 5 training days per week, calculates load based on RPE and percentage of one rep max, and ends with attempting to set a new one rep max.[Read more…]
A full body workout routine is any program that works all of the major muscle groups in each training session. They are effective for building strength, gaining muscle, and losing fat. As such, they are commonly recommended for many beginner lifters, though they are also well suited for intermediate and advanced lifters.[Read more…]
This is a 15 week, 4 day intermediate powerlifting program by PRs On The Platform, a powerlifting coaching service.
Thanks to PRs on the Platform for sharing this program with Lift Vault through the program submission form.
This powerlifting program is comprised of three training blocks: a volume/hypertrophy block (weeks 1-5), a strength block (weeks 6-10), and a competition peaking block (weeks 11-15). As such, it can be used for meet preparation.[Read more…]
May 2020 Update: Added Simple Jack’d 2x spreadsheet. You should probably run v2.0, as the creator of the program considers it superior to v1.0.
Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.[Read more…]
This is a 10 week deadlift program designed for building up work capacity during the competitive off-season. It was shared by Alex Bromley (Empire Barbell) on his YouTube channel, where he shared his experience using this style of deadlift training to help prepare for a strongman competition.[Read more…]
Heavy, Light, Medium (HLM) programs are a simple and effective way to organize strength training. Each training session consists of either a heavy, medium, or light load for a given lift. The HLM training style is extremely flexible and can be used to accommodate many training goals.[Read more…]
Garrett Blevins is a strength training coach, powerlifter, and co-creator of the Juggernaut A.I. training system. Below are three different powerlifting programs that he shared for free: an early novice powerlifting program, a late novice powerlifting program, and an early intermediate powerlifting program. [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.
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.