This is a linear progression strength program from Brian Alsruhe. It is the “next level” continuation of the linear progression programming video that he originally published in 2016 (video below). [Read more…]
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:
- 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
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
12 Week Supertotal Basics Program by Next Step Strength
This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. [Read more…]
SuperTotal Program (17 Weeks) by Brian Simmons
This is a 17 week program for SuperTotal training designed by Brian Simmons. As a quick reminder, SuperTotal training combines the power lifts (squat, bench press, and deadlift) with Olympic lifts (snatch and clean & jerk). So it really requires well-rounded athleticism from the lifter. There’s a video at the bottom of this post that discusses SuperTotal training in more depth if you’re interested. [Read more…]
14 Week Advanced Strength & Peaking Program – Squats & Science
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
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
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
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…]
- 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.
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