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Powerlifting Workout Routines

Best Powerlifting Programs:

  1. nSuns Programs
  2. Jim Wendler 5/3/1 Programs
  3. Calgary Barbell 16 and 8 Week Programs
  4. Sheiko Programs
  5. Candito 6 Week Program
  6. Juggernaut Method Base Template
  7. Greg Nuckols 28 Programs
  8. Beginner Powerlifting Programs
  9. Intermediate Powerlifting Programs
  10. Madcow 5x5 Program

 

Recommended Reading: Practical Programming for Strength Training by Mark Rippetoe (Amazon)

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 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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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

10 Week Powerlifting Program [Brazos Valley Barbell]

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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…]

10 Week Beginner Powerlifting Program (PRs on the Platform)

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As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 10 week powerlifting program for beginners. It was designed to help increase strength in the squat, bench press, and deadlift. It was created by PRs on the Platform.

[Read more…]

15 Week Intermediate Powerlifting Program (PRs on the Platform)

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As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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.

Program Overview

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…]

Simple Jack’d Strength Training Program Spreadsheet

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As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]

10 Week Off Season Deadlift Program Spreadsheet

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As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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) Program Spreadsheet

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As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]

Blest Beginner + Intermediate Powerlifting Programs

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As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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.

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.