Powerlifting Program Spreadsheets

Looking for the best powerlifting program? 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.

Top Powerlifting Programs:

TSA 9 Week Intermediate Powerlifting Program

January 13, 2019 By Lift Vault

The Strength Athlete’s 9 Week Intermediate Powerlifting Program

Description from TSA:

We wrote this program as a nine-week program for an intermediate level powerlifter, with the goal of strength and proficiency in the squat, bench press, and deadlift. You will work using progressively heavier loads week by week toward a [Read more…]

Benching the Monolith Program Spreadsheet

January 11, 2019 By Lift Vault

Benching the Monolith is a version of Jim Wendler’s Building the Monolith program that focuses on, you guessed it, the bench press. [Read more…]

Brian Alsruhe Programs (Dark Horse + 4 Horsemen) Spreadsheets

January 4, 2019 By Lift Vault

Below you fill find two programs by Brian Alsruhe (check out his YouTube channel and website): Dark Horse and 4 Horsemen.

Dark Horse Program Overview

Notes directly from Brian:

Fill in your competition lifts and 1RMs in the spreadsheet
In each wave, for each of the first 4 days, set your conditioning workout
Pick a variation for each ME Wave
In each wave, for each of the first 4 days, set your antagonistic, core, and conditioning giant set exercise

[Read more…]

GZCL Jacked and Tactical (Bench + Squat Only)

January 2, 2019 By Lift Vault

This is a variation of the GZCL program framework that only programs the bench press and squat movements. Deadlifts are not included. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat. [Read more…]

MEGAZORD Hybrid Program Spreadsheet

November 4, 2018 By Lift Vault

If you’re a fan of Frankenstein-esque hybrid programs, then Megazord may be exactly what you’re looking for. Written (or maybe concocted is a better word…) by /u/BenchPauper on Reddit, this program combines the Brian Alsruhe’s Dark Horse program for squats, Coan/Phillipi Deadlift Program, Greg Nuckols’s 2x weekly Intermediate Bench Program for OHP from his 28 Program Collection, and Ben Gillingham’s Raw Bench Program.

The results? Well, see for yourself…. [Read more…]

12 Week Peaking Program by Cast Iron Strength

October 29, 2018 By Lift Vault

This program, billed “the best fucking 12 weeks of powerlifting you’ll have all year” is a powerlifting peaking program best suited for meet preparation. This is not designed for running back to back, as it accumulates a significant amount of fatigue throughout the duration of the program. [Read more…]

Calgary Barbell 16 Week + 8 Week Program Spreadsheets

June 11, 2018 By Lift Vault

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…]