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:

Brian Alsruhe Programs (Dark Horse + 4 Horsemen) Spreadsheets

Below you fill find two programs by Brian Alsruhe (check out his YouTube channel and website): Dark Horse and 4 Horsemen.

Dark Horse Program Overview

Notes directly from Brian:

Fill in your competition lifts and 1RMs in the spreadsheet
In each wave, for each of the first 4 days, set your conditioning workout
Pick a variation for each ME Wave
In each wave, for each of the first 4 days, set your antagonistic, core, and conditioning giant set exercise

[Read more…]

GZCL Jacked and Tactical (Bench + Squat Only)

This is a variation of the GZCL program framework that only programs the bench press and squat movements. Deadlifts are not included. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat. [Read more…]

MEGAZORD Hybrid Program Spreadsheet

If you’re a fan of Frankenstein-esque hybrid programs, then Megazord may be exactly what you’re looking for. Written (or maybe concocted is a better word…) by /u/BenchPauper on Reddit, this program combines the Brian Alsruhe’s Dark Horse program for squats, Coan/Phillipi Deadlift Program, Greg Nuckols’s 2x weekly Intermediate Bench Program for OHP from his 28 Program Collection, and Ben Gillingham’s Raw Bench Program.

The results? Well, see for yourself…. [Read more…]

12 Week Peaking Program by Cast Iron Strength

This program, billed “the best fucking 12 weeks of powerlifting you’ll have all year” is a powerlifting peaking program best suited for meet preparation. This is not designed for running back to back, as it accumulates a significant amount of fatigue throughout the duration of the program. [Read more…]

Calgary Barbell 16 Week + 8 Week Program Spreadsheets

Written by Calgary Barbell, the 16 week and 8 week programs can both be used for meet preparation. Both programs are quite similar, with the primary difference between the two being that the 16 week program has a more full progression of each lift, whereas the 8 week program is more a training snapshot. [Read more…]

Candito 6 Week + Advanced Bench Press Hybrid Program

This spreadsheet uses the popular Candito 6 Week Intermediate Program as a base and replaces the regular bench press work with Candito’s Advanced Bench Press Program. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume. [Read more…]

5 Blaine Sumner Program Spreadsheets

This is the free program spreadsheet collection offered on Blaine Sumner’s site.

It contains:

linear progression program
high frequency program
off-season program
equipped lifting program
bench-only program

All of the above programs are 12 weeks in length and are programmed off of percentages of the lifter’s training max. [Read more…]