Free Programs and Spreadsheets
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!
Head over to the Lift Vault forum to ask the community and connect with other lifters.
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
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 14
Periodization: Wave Periodization
Meet prep program: Yes
Program goal: Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes
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
While the Texas Method has long been a popular intermediate program for graduates of Rippetoe’s Starting Strength or other novice programs like Strong Lifts, a popular Texas Method variation to emerge has been the Cowboy Method.
Included here are the Original Cowboy Method and a Modified Cowboy Method. [Read more…]
By Kyle Risley
Last updated
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
Daily Undulating Periodization or DUP is a scientifically proven method to get stronger, making it ideal for athletes, powerlifters, and anyone looking to gain strength.
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 4
Periodization: Undulating Periodization
Meet prep program: No
Program goal: Hypertrophy, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): Yes
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
Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program!
[Read more…] By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Beginner, Intermediate
Weeks: Indefinite
Periodization: Linear Periodization
Meet prep program: No
Program goal: High Volume, Powerlifting, Strength
Uses RPE: No
Uses 1RM Percentage(%): Yes
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
nSuns 5/3/1 is a linear progression powerlifting program that was inspired by Jim Wendler’s 5/3/1 strength program. It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. It is known for its challenging amount of volume. Those who stick with it tend to find great results from the additional work capacity.
Redditor /u/nsuns assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to deadlift and squat specific workloads to help everyone get stronger.
Use the table of contents to jump to your desired spreadsheet or read on below to learn about which nSuns program you should run.
[Read more…] By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Advanced, Beginner, Intermediate
Weeks: 12, 13, 4, 8
Periodization: Undulating Periodization
Meet prep program: No, Yes
Program goal: Peaking, Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes
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
To best understand Sheiko’s training methodology, Lift Vault highly recommends you read or listen to his interview with Omar Isuf.
Sheiko programs are powerlifting programs attributed to Boris Sheiko, renowned Russian powerlifting coach. His programs are known for their high volume and great results for those who can complete them.
More of a loose working template than a strict program, many different variations of Sheiko powerlifting programs have been circulating Internet forums for years.
[Read more…] By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 6
Periodization: Linear Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes
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
Hot off the presses (ha!), this is the free 6 Week Bench Press Peaking Program spreadsheet by KIZEN Training. I highly recommend signing up for the free course at KIZEN that accompanies this program and guides you every step of the way.
[Read more…] By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Beginner, Intermediate
Weeks: 11, 12, 13, 15, 5
Periodization: Linear Periodization, Undulating Periodization
Meet prep program: Yes
Program goal: Powerlifting, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): Yes
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
Updates:
Bred from the popular Reddit user /u/gzcl (also check out his blog and personal subreddit), these easy to use spreadsheets and calculators are based on the general “GZCL Method” for powerlifting.
[Read more…] By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: 7
Periodization: Linear Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes
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
Originally hosted by Mass-Lift, the 3 Day Raw Powerlifting Program is a no frills powerlifting program that has the athlete squatting 3 days per week, benching 3 days per week, and deadlifting 2 days per week (counting Romanian deadlifts).
After the competition lifts, a rotating set of assistance exercises are prescribed to develop strength in key movements and introduce hypertrophy. [Read more…]
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 4, 8
Periodization: Linear Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
Uses RPE: No
Uses 1RM Percentage(%): Yes
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
Developed by Stephan Korte, the 3×3 program is a two-phased powerlifting program: one high volume, one heavy weight. While only calling for three workouts per week, each session includes the squat, bench, and deadlift.
The program can be run as a 4 week or 8 week program, depending upon whether one or two phases are run.
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 5, 7, Indefinite
Periodization: Autoregulated, Linear Periodization
Meet prep program: Yes
Program goal: High Volume, Powerlifting
Uses RPE: Yes
Uses 1RM Percentage(%): Yes
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
Renowned for its specificity, frequency, and intensity, the Bulgarian Method has long been a curiosity in the weightlifting and powerlifting world.
It is an advanced form of training and is not recommended for beginners or early intermediates. It requires a solid understanding of knowing your capabilities and autoregulating your lift intensity.
Traditionally structured as 2 to 3 workouts per day, this particular spreadsheet is based on Greg Nuckols’ Bulgarian Manual, which thankfully only calls for no more than one workout per day.