Free Programs and Spreadsheets
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!
Head over to the Lift Vault forum to ask the community and connect with other lifters.
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
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: Yes
Uses 1RM Percentage(%): No
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
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…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 17
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
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…]
By Kyle Risley
Last updated
Experience level: Advanced
Weeks: 5
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: 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
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…]
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Advanced, Beginner, Intermediate
Weeks: 36, 4
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: Yes
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
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…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Undulating 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
Make way, here comes another hybrid program from /u/benchpauper, the mad scientist that brought you MegaZord, Starscream, and other programs. [Read more…]
By Kyle Risley
Last updated
Experience level: Advanced
Weeks: 5
Meet prep program: Yes
Program goal: Peaking
Uses RPE: Yes
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
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…]
By Kyle Risley
Last updated
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
One of the most popular styles of workout split is the upper/lower split routine. An upper/lower split is a workout routine that focuses on a single portion of the body per training session, either the upper body (e.g. chest, back, biceps, etc.) or lower body (e.g. hamstrings, quads, glutes, etc.).
[Read more…] By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 16
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy, Strength
Uses RPE: Yes
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
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…]
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Beginner, Intermediate
Weeks: 12
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Peaking, SuperTotal
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
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…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 17
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Peaking, SuperTotal
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
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…]