Free Programs and 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!
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
Last updated
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:Yes
Uses 1RM Percentage(%):No
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This is a 12 week powerlifting peaking program based on rate of perceived exertion (RPE). It uses 4 training days per week and divides the 12 week program into four different training blocks ending with a taper. It was created by Matt Mignone at Mignone Strength [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 17
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
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This is a 17 week powerlifting peaking program broken up into 3 different training blocks: hypertrophy, strength, and peaking. It uses 4 training days per week: squat, bench press, deadlift, and another bench press training session. [Read more…]
Last updated
Experience level: Advanced
Weeks: 5
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
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This is a high frequency, up to 5 training days per week, bench press program shared by Empire Barbell. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks. [Read more…]
Last updated
Recommended by Lift Vault: Yes
Experience level: Advanced, Beginner, Intermediate
Weeks: 36, 4
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:Yes
Uses 1RM Percentage(%):Yes
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This is a collection of nine 4 week training blocks published by Your Strongest Year. They amount to 36 weeks of powerlifting programming that include volume, intensity, accumulation, realization, and strength training blocks.
I think this is one of the coolest powerlifting programs offered on Lift Vault and I’m really excited to highlight it for you all. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Undulating Periodization
Powerlifting meet prep program: No
Program goal:Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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Make way, here comes another hybrid program from /u/benchpauper, the mad scientist that brought you MegaZord, Starscream, and other programs. [Read more…]
Last updated
Experience level: Advanced
Weeks: 5
Powerlifting meet prep program: Yes
Program goal:Peaking
Uses RPE:Yes
Uses 1RM Percentage(%):Yes
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This is Mark Bell’s 5 week Sling Shot bench press program, also known as the “Stronger in 30 Days” program. It’s a relatively straightforward bench-only program that gradually decreases volume while increasing intensity before attempting a new PR on week 5. Pretty classic linear periodization leading into a peak. [Read more…]
Last updated
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One of the most popular styles of split workout is the upper/lower routine. These routines focus on a single portion of the body at a time, either the upper body (e.g. chest, back, shoulders, biceps, triceps, etc.) or lower body (e.g. hamstrings, quadriceps, glutes, calves, etc.). [Read more…]