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Home » Programs » Powerlifting Training Programs » Page 12

10 Best Powerlifting Programs for 2021

Best Powerlifting Programs:

  1. Kizen 12 Week Powerlifting Peaking Program
  2. nSuns Programs
  3. Jim Wendler 5/3/1 Programs
  4. Calgary Barbell 16 and 8 Week Programs
  5. Sheiko Programs
  6. Candito 6 Week Program
  7. Juggernaut Method Base Template
  8. Greg Nuckols 28 Programs
  9. Beginner Powerlifting Programs
  10. Intermediate Powerlifting Programs
  11. 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!

Questions? Ask the Forum

Head over to the Lift Vault forum to ask the community and connect with other lifters.

Want more? Search the Lift Vault Program Library!

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

Russian Squat Program + Routine Spreadsheet (Original and Masters Versions)

By Kyle Risley
Last updated December 30, 2020

Experience level: Intermediate

Weeks: 6

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

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.

[Read more…]

Filed Under: 6 Week Programs, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program, Strength Training Program
Tagged With: 3 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 3

Mag Ort Deadlift Program Spreadsheet

By Kyle Risley
Last updated August 6, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 11, 12

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

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.

[Read more…]

Filed Under: 12 Week Deadlift Programs, 12 Week Programs, Lift Specific Program, Powerlifting Program, Programs



Deadlift frequency: 1

Mdisbrow Deathbench 10 Week Bench Press Program Spreadsheets (Original + Taper)

By Kyle Risley
Last updated August 24, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 10

Periodization: Undulating 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

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.

[Read more…]

Filed Under: 10 Week Bench Press Programs, 10 Week Programs, Bench Press Workout Program, Lift Specific Program, Powerlifting Program, Programs
Tagged With: 10 Week Workout Plan

Bench press frequency: 2

Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets

By Kyle Risley
Last updated December 29, 2020

Experience level: Advanced

Weeks: 13, 3

Periodization: Block Periodization, Undulating Periodization

Meet prep program: Yes

Program goal: High Volume, Peaking

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

Smolov and Smolov Jr Bench and Squat Programs

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!

[Read more…]

Filed Under: 13 Week Programs, 3 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program
Tagged With: 4 Day Workout Plan
Squat frequency: 3, 4
Bench press frequency: 4

Overhead press frequency: 4

Jim Wendler’s 5/3/1 Workout Program Spreadsheets

By Kyle Risley
Last updated June 15, 2022

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 3, 4

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

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…]

Filed Under: 3 Week Programs, 4 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan, 4 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Ed Coan Deadlift Program Spreadsheet

By Kyle Risley
Last updated April 17, 2020

Experience level: Intermediate

Weeks: 10

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

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.

[Read more…]

Filed Under: 10 Week Deadlift Programs, 10 Week Programs, Deadlift Workout Program, Lift Specific Program, Powerlifting Program, Programs
Tagged With: 10 Week Workout Plan


Deadlift frequency: 1

Jonnie Candito 6 Week Powerlifting Program Spreadsheet

By Kyle Risley
Last updated June 11, 2022

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 6

Periodization: Block 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

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.

[Read more…]

Filed Under: 6 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan, 5 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2, 3
Deadlift frequency: 2
Overhead press frequency: 2

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