This spreadsheet uses the popular Candito 6 Week Intermediate Program as a base and replaces the regular bench press work with Candito’s Advanced Bench Press Program. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume. [Read more…]
Powerlifting Program Spreadsheets
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.
Most Popular Powerlifting Programs:
- 5 nSuns Program Spreadsheets
- 12 GZCL Program Spreadsheets
- Juggernaut Base Method Spreadsheet
- Sheiko Spreadsheet Collection
- Candito 6 Week Program Spreadsheet
- Bulgarian Method Spreadsheet
This is just a sample. View the most recently added powerlifting programs below.
UYP 10 Week Intermediate Sample by Ben Pollack (PHDeadlift)
Frustrated with a lot of mistakes he saw in athletes’ powerlifting programming, Ben Pollack started the Unfuck Your Program series on YouTube. This intermediate level powerlifting program follows the periodization, intensity, frequency, and variation principles of UYP. [Read more…]
4 Week Powerbuilding Program by Ben Pollack (PHDeadlift)
If you’re looking to gain size and strength, then Ben Pollack’s 4 Week Intro Powerbuilding Program might be right for you.
If you enjoy this sample, be sure to check out the other programs available from Ben’s site, PHDeadlift. If you’d like to hear Ben’s description of this program sample, that is here. [Read more…]
PHATburn Powerbuilding Program Spreadsheet
Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. [Read more…]
GZCL / Mag-Ort / Deathbench Hybrid Spreadsheet
Combining GZCL for squats, Mag-Ort for deadlift, and Deathbench for bench press, this hybrid program became popularized on Reddit by /u/truthlesshunter. [Read more…]
Building the Monolith Program Spreadsheet (kg + lb)
Created by the legendary Jim Wendler, who wrote the 5/3/1 programs and inspired other programs like GZCL and N-Suns, Building the Monolith is designed for advanced athletes looking to break through plateaus, not novice or intermediate lifters. [Read more…]
Kizen Infinite Off Season + Deload Spreadsheet
The latest free program from Kizen Training, Infinite Off Season, is geared for intermediate powerlifters training between competition cycles. [Read more…]
Candito Deadlift Program Spreadsheet
Released in February 2018, this deadlift specific program is the latest in a long line of excellent powerlifting programs from Jonnie Candito. This is an advanced program and should not be used by novice lifters. For the novice and intermediate lifter, check out Candito’s 6 Week Program or Linear Strength Programs.
The deadlift program is structured as follows: [Read more…]
USSR Yearbook Squat Routines 1974 and 1976 Spreadsheets
The original strains of what became the Russian Squat Routine, the 1974 and 1976 USSR “Yearbook” routines are very specific and should only be used when preparing the squat for competition. These are not general, off-season programs to be run repeatedly.
Differences:
- Both are high itensity; but 1976 stays at or above 80% of 1RM for all 6 weeks of the program
- 1974 dips into the 60% range on the lighter workout days, but stays at or above 75% the rest of the sessions
- 1974 works primarily with 3-5 rep ranges, 1976 works with significantly more sets of 2 reps, likely as a result of the higher intensity
- 1974 comes with two 3 week flavors that can be run sequentially (flavor 1, then flavor 2), repeatedly (flavor 1 or 2, then repeat for the next 3 weeks) to achieve the 6 week cycle
Weightrainer Peaking Programs #1 and #2 Spreadsheets
Weightrainer.net published these two peaking programs: one designed especially for the bench press (#1) and another program (#2) for squat, bench, or deadlift.
The two programs are pretty similar, but here are some key differences: [Read more…]