Following his advanced deadlift program and advanced squat program, Jonnie Candito’s advanced bench press program is a bench-focused program for athletes looking to bust through stubborn plateaus. The program is explained in great detail in this PDF. I have pulled out some of the most important parts in the below overview [Read more…]
Powerlifting Program Spreadsheets
Choose from the free powerlifting programs below to help you reach your training goals.
Whether you're looking for a ***BEGINNER PROGRAM***, INTERMEDIATE PROGRAM, or a PEAKING PROGRAM, you'll find a great training program to get stronger. All spreadsheets are mobile friendly and powered by Google Sheets.
Top Powerlifting Programs:
Candito Advanced Squat Program Spreadsheet
Released in 2016 by Jonnie Candito, this is a 9 week advanced squat program. Similar to his advanced deadlift program and advanced bench press program, this emphasizes progression on the squat and places significantly less emphasis on the bench and deadlift. This is geared toward lifters that have plateaued on their squat or are looking to focus on it for other reasons. [Read more…]
3 Peaking Template Spreadsheets by Barbell Medicine
Following up on the popular Bridge Program, the crew at Barbell Medicine introduced a free peaking program for athletes preparing for a powerlifting or strengthlifting meet. [Read more…]
Powerlifting Academy 3 Day 16 Week Program Spreadsheet
This is the Powerlifting Academy 16 week program spreadsheet, 3x weekly training version.
Powerlifting Academy 16 Week Program Overview
- 3x weekly training
- Competition lifts are the primary focus, but the following variations are also used:
- Squat
- Pause squats
- Bench Press
- Bench press, closer grip
- Bench press, close grip (what is often called CGBP)
- Deadlift
- Deficit deadlifts (3-6cm deficit)
- Deadlift from boxes (8-12cm raised from floor, i.e. rack pulls)
- Squat
Hepburn Method Powerbuilding Program Spreadsheet
Doug Hepburn has become synonymous with brute force and sheer simplicity. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work.
Below there are essentially 2 programs, each with a power phase and a pump phase. In the old days, [Read more…]
TSA 9 Week Intermediate Powerlifting Program
The Strength Athlete’s 9 Week Intermediate Powerlifting Program
Description from TSA:
We wrote this program as a nine-week program for an intermediate level powerlifter, with the goal of strength and proficiency in the squat, bench press, and deadlift. You will work using progressively heavier loads week by week toward a [Read more…]
Benching the Monolith Program Spreadsheet
Benching the Monolith is a version of Jim Wendler’s Building the Monolith program that focuses on, you guessed it, the bench press. [Read more…]