Boris Sheiko, legendary Russian powerlifting coach, is renowned for the success of his athletes and the volume of his programs. More of a loose working template than a strict program, many different variations of Sheiko powerlifting programs have been circulating Internet forums for years.
Powerlifting Program Spreadsheets
Download these free powerlifting program spreadsheets to add serious weight to your squat, bench press, and deadlift total. All mobile friendly and powered by Google Sheets.
Most Popular Powerlifting Programs:
Originally hosted by Mass-Lift, the 3 Day Raw Powerlifting Program is a no frills powerlifting program that has the athlete squatting 3x per week, benching 3x per week, and deadlifting 1x per week.
After the competition lifts, a rotating set of assistance exercises are prescribed to develop strength in key movements and introduce hypertrophy. [Read more…]
Developed by Stephan Korte, the 3×3 program is a two-phased powerlifting program: one high volume, one heavy weight. While only calling for three workouts per week, each session includes the squat, bench, and deadlift.
Renowned for its specificity, frequency, and intensity, the Bulgarian Method has long been a curiosity in the weightlifting and powerlifting world.
Traditionally structured as 2 to 3 workouts per day, this particular spreadsheet is based on Greg Nuckols’ Bulgarian Manual, which thankfully only calls for no more than one workout per day.
Whether it is run for the squat, deadlift, bench, or all three (good luck), the Russian Squat Routine is a brutal peaking program that will help boost maximum strength when prepping for a meet.
Never programming below 80% of the lifter’s 1RM, those that complete this 6 week program can typically expect 5-10% improvements on their 1RM.
Developed by Dr. Layne Norton, PH3 (named after power, hypertrophy, and the “big three” lifts that make up the foundation of the program) is for advanced lifters (Wilks > 350) that cycles through accumulation, transition, intensity, and tapering weeks to accumulate fatigue, spark overcompensation, and build muscle.
The Magnuss 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.
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.