Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet.
The 10 Best Powerlifting Programs for 2022
- Kizen 12 Week Powerlifting Peaking Program
- nSuns Programs
- Jim Wendler 5/3/1 Programs
- Calgary Barbell 16 and 8 Week Programs
- Sheiko Programs
- Candito 6 Week Program
- Juggernaut Method Base Template
- Greg Nuckols 28 Programs
- Beginner Powerlifting Programs
- Intermediate Powerlifting Programs
- 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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Related: Powerbuilding Programs, Bodybuilding Programs, Strength Training Programs, Hypertrophy Programs
Mag Ort Deadlift Program Spreadsheet
The Magnusson Ortmayer (Mag/Ort) deadlift program is a brutal deadlift-only program that has helped tons of lifters add serious weight to their deadlift. If you’re looking to build out your work capacity for deadlifts, this is a great option. This is either an 11 or 12 week deadlift program depending upon if you desire to test your maxes on week 12.
Mdisbrow Deathbench 10 Week Bench Press Program Spreadsheets (Original + Taper)
Written and popularized by Redditor Matt Disbrow (aka /u/mdisbrow) – the Deathbench program is a disciple of the “if you want a bigger bench press, bench more” church.
Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets
Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If you’re willing to build these lifts at any cost (e.g. a record attempt) then this might be the ticket!
Jim Wendler’s 5/3/1 Workout Program Spreadsheets
More of a template than a strict program, many variations of 5/3/1 exist. You’ll find some of the best spreadsheets for these variations here. All of them will get you stronger by focusing on steady progression of the Big 3 lifts though. Jim Wendler’s popular 5/3/1 template was highly influential on the popular GZCL and nSuns programs.
The program is comprised of 3 and 4 week cycles, designed to run indefinitely.
[Read more…]Ed Coan Deadlift Program Spreadsheet
The powerlifting GOAT, Ed Coan, designed this deadlift program for Mark Phillipi. If you’re looking to make serious deadlift gains, give this 10 week program a try. It programs the athlete to deadlift 1 time per week. Each session includes a heavy triple followed by a high number of speed deadlift triples, then barbell shrugs.
Jonnie Candito 6 Week Powerlifting Program Spreadsheet
Jonnie Candito’s 6 week program is a powerlifting peaking program. It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. It is held in especially high regard for improving the one rep max of the squat, though it programs all three lifts.
Note: Novice lifters will progress more quickly using the Candito Linear Progression Program. For a deadlift specific program, see newly the released Candito Deadlift Program.
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