Lift Vault

Free Programs and Spreadsheets

Home » Programs » 12 Week Powerlifting & Strength Programs » Brian Alsruhe Mass Building Powerlifting Program

Brian Alsruhe Mass Building Powerlifting Program

Last updated
Experience level:
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal: , ,
Uses RPE:
Uses 1RM Percentage(%):

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

Another free strength program from Brian Alsruhe, this time focusing on mass building. A video overview is below.

Program overview:

  • 12 week program
  • 4 days per week
  • 4 waves
  • 3 weeks per wave
  • One primary lift per day
  • One secondary lift focusing on technique
  • Assistance exercises focus on endurance, strength, and volume depending on the workout
  • Main lifts
    • squat, bench press, deadlift, log press, incline press, snatch grip deadlift, front squat, overhead press

Brian Alsruhe Mass Building Powerlifting Program Spreadsheet

Brian Alsruhe YouTube Channel

Spreadsheet removed based on request from Brian Alsruhe. Please watch Brian’s videos to determine how to properly run the program for yourself.

Video Overview: Brian Alsruhe Mass Building Program

FREE MASS BUILDING PROGRAM!

Inevitable Always Sunny reference:

Mac is cultivating mass - Always Sunny

Related Posts

  • Brian Alsruhe 9 Week Powerbuilding Program (5/3/1 Variant)

    Check out the spreadsheet for Brian Alsruhe's 5/3/1 variant program, which is excellent for those looking for a powerbuilding training style. Please watch Brian's video to understand how the program works. https://www.youtube.com/watch?v=99ksGGmVaAM To learn more about Brian Alsruhe, check out his YouTube channel. Spreadsheet removed…

  • 16 Week Strongman Wave Program Spreadsheet

    Known simply as "wave program" via Strongman Ontario. It is a 16 week program, run 4 days per week. As you bench twice per week, it has "1A" and "1B" workouts. "1A" is the first bench press workout of the week and "1B" is the…

  • Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day)

    The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. Brogains Powerbuilding Program Overview 4 workouts per week Workouts are split as upper/lower, heavy/dynamic (similar to PHUL)…

  • 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…

  • PHAT Workout Routine + Program Spreadsheet

    The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development. Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and…

  • Jonnie Candito Linear Program Spreadsheet

    The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Now, enjoy in an easy to edit, mobile-friendly spreadsheet! Included variants: Strength / Hypertrophy Program Strength / Control…