This mass building workout focuses on stimulating muscular hypertrophy and developing raw strength. It is a 12 week powerlifting program built on 4 high volume training sessions per week and was developed by Ryan Mathias at Mathias Method. It is a peaking program that is designed to build your one rep max in the squat, bench press, and deadlift for meet day. [Read more…]
The 12 Best Powerlifting Programs
- Calgary Barbell 16 and 8 Week Programs
- Bullmastiff Program
- Kizen 12 Week Powerlifting Peaking Program
- Sheiko Programs
- Candito 6 Week Program
- Juggernaut Method Base Template
- Greg Nuckols 28 Programs
- Beginner Powerlifting Programs
- Intermediate Powerlifting Programs
- nSuns Programs
- Jim Wendler 5/3/1 Programs
- Madcow 5x5 Program
What is a powerlifting program?
A powerlifting program is designed to improve an athlete's one rep max in the squat, bench press, and deadlift. The main goal of a powerlifting program is to increase an 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!
Custom Powerlifting Programs = More Gains
Lift Vault Market now offers custom powerlifting programs to help you exceed your powerlifting goals. Get a program designed to correct your weaknesses and build a massive total!
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.
Other program types: Powerbuilding Programs, Bodybuilding Programs, Strength Training Programs, Hypertrophy Programs
Popular Programs via App
Free
Many of the most popular programs on Lift Vault are now available on a free app!
Boostcamp lets you track progress, calculate weight/sets/reps, and discover new programs - all for free!
Ancient God 10 Week Deadlift Peaking Program Spreadsheet
The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. It is low-medium in volume, which leaves plenty of recovery room for accessories.
The goal is to add kilos to your max deadlift while making you comfortable with working with weights closer to your max for doubles and triples, all without leaving you drained for the other sessions of the week. [Read more…]
12 Week RPE Powerlifting Peaking Program by Mignone Strength
Program Overview
This is a 12 week powerlifting peaking program based on rate of perceived exertion (RPE). It uses 4 training days per week and divides the 12 week program into four different training blocks ending with a taper. It was created by Matt Mignone at Mignone Strength [Read more…]
17 Week Block Periodization Powerlifting Peaking Program by Brad Arbic
Program Summary
This is a 17 week powerlifting peaking program broken up into 3 different training blocks: hypertrophy, strength, and peaking. It uses 4 training days per week: squat, bench press, deadlift, and another bench press training session. [Read more…]
Empire Barbell High Frequency Bench Press Program Spreadsheet
This is a high frequency, up to 5 training days per week, daily undulating bench press program shared by Empire Barbell. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks.
[Read more…]Block Periodization Powerlifting Program (up to 36 Weeks) by Your Strongest Year
This is a collection of nine 4 week training blocks published by Your Strongest Year. They amount to 36 weeks of powerlifting programming that include volume blocks, intensity blocks, accumulation blocks, realization blocks, and strength training blocks, though you do not need to necessarily run all of them.
I think this is one of the coolest powerlifting programs offered on Lift Vault and I’m really excited to highlight it for you all. [Read more…]
IRON GIANT – 5 Day, 12 Week Powerlifting Program
Make way, here comes another hybrid program from /u/benchpauper, the mad scientist that brought you MegaZord, Starscream, and other programs. [Read more…]
Sling Shot Bench Press Program Spreadsheet – 5 Week
This is Mark Bell’s 5 week Sling Shot bench press program, also known as the “Stronger in 30 Days” program. It’s a relatively straightforward bench-only program that gradually decreases volume while increasing intensity before attempting a new PR on week 5. Pretty classic linear periodization leading into a peak. [Read more…]
The 5 Best Upper/Lower Split Programs
Are you just looking for great upper/lower split workout programs to run?
If so, check out these links for spreadsheets and additional info.
What’s the best workout split for building muscle and gaining strength?
This question is a commonly asked question by many lifters. While several splits are effective, such as the bro split, push/pull split, full body workout split, and push/pull/legs, the upper/lower split is arguably the most popular.
An upper/lower workout split can be used whether you’re a beginner, intermediate, or advanced trainee. If you have at least 3-4 days per week to train, you can effectively hit each major muscle group twice per week, which is often considered to be the optimal training frequency for muscle growth.
The increased training frequency also improves your skill and technique in the big three (squat, bench press, and deadlift). An upper/lower split can also be utilized if you prefer training 5 or even 6 days per week.
Better yet, an upper/lower split benefits anyone wanting to lose fat, build muscle, and gain strength without living in the gym. Since this split is so popular, numerous upper/lower split workout programs are available!
Below you will find the five best upper/lower split workout programs and a link to their respective spreadsheets so you can download a copy for free!
[Read more…]“Next Level” Linear Progression Strength Program (Brian Alsruhe)
This is a linear progression strength program from Brian Alsruhe. It is the “next level” continuation of the linear progression programming video that he originally published in 2016 (video below). [Read more…]
12 Week Supertotal Basics Program by Next Step Strength
This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. [Read more…]
SuperTotal Program (17 Weeks) by Brian Simmons
This is a 17 week program for SuperTotal training designed by Brian Simmons. As a quick reminder, SuperTotal training combines the power lifts (squat, bench press, and deadlift) with Olympic lifts (snatch and clean & jerk). So it really requires well-rounded athleticism from the lifter. There’s a video at the bottom of this post that discusses SuperTotal training in more depth if you’re interested. [Read more…]
14 Week Advanced Strength & Peaking Program – Squats & Science
This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science. [Read more…]
6 Week Beginner Powerlifting Peaking Block – Squats & Science
This is a 6 week beginner powerlifting peaking block from Squats & Science.
This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. I believe [Read more…]
6 Week Beginner Powerlifting Volume Program- Squats & Science
This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. [Read more…]
8 Week Intermediate Strength Block – Squats & Science
This program is an 8 week intermediate level strength block from the smart folks at Squats & Science. It’s a 4 day per week training program that calls for squatting, benching, and deadlifting twice per week (counting near variations). [Read more…]
Best 3 Day Workout Splits
Many gym goers believe you need to train five or six times a week to see strength gains and build muscle mass.
But if you’re too busy to make it to the gym more than three times a week, don’t fret.
Three high-quality workout sessions are better than dragging yourself to the gym every day to do subpar workouts with no energy or focus.
We’ll explore how to achieve your fitness and aesthetic goals with just three weekly gym sessions.
You’ll learn how to plan a 3-day workout split to strengthen your upper body and lower body muscle groups and promote muscle growth.
We’ve also provided links to the six best 3-day training split programs, where you’ll find free, downloadable spreadsheets to help you reach your goals.
[Read more…]6 Week Russian Bench Press Peaking Program (3 Day)
Hey TikTok! Welcome to Lift Vault.
Any questions, please drop it in the Russian Bench Press Program discussion thread or email me. Good luck increasing your bench press!
To your continued gains,
Kyle
Overview
This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max.
[Read more…]10 Week Powerlifting Program (RPE, Meet Prep)
Created and shared by /u/Kroamatik as a “generic 10 week program” structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10). [Read more…]
Deep Water Program Spreadsheet (Beginner, Intermediate, Advanced)
Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.
You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. [Read more…]
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