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Home » Programs » Powerlifting Training Programs » Page 6

10 Best Powerlifting Programs for 2021

Best Powerlifting Programs:

  1. Kizen 12 Week Powerlifting Peaking Program
  2. nSuns Programs
  3. Jim Wendler 5/3/1 Programs
  4. Calgary Barbell 16 and 8 Week Programs
  5. Sheiko Programs
  6. Candito 6 Week Program
  7. Juggernaut Method Base Template
  8. Greg Nuckols 28 Programs
  9. Beginner Powerlifting Programs
  10. Intermediate Powerlifting Programs
  11. Madcow 5x5 Program

 

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!

Questions? Ask the Forum

Head over to the Lift Vault forum to ask the community and connect with other lifters.

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.

Related: Powerbuilding Programs, Bodybuilding Programs, Strength Training Programs, Hypertrophy Programs

Robert Frederick 4 Day Hypertrophy Program Spreadsheet (Modified Sheiko)

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 4, 5, 6

Periodization: Undulating 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 modified version of the 4 day advanced medium load Sheiko program with more reps in the 70-80% 1RM range and a greater focus on hypertrophy. There is a little more volume overall as well. [Read more…]

Filed Under: Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2

Brendan Tietz Beginner Powerlifting Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: 4

Periodization: Block Periodization, Linear Periodization

Program goal: Powerlifting, Strength

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

August 6, 2019 Update: The spreadsheet is now available for copying and sharing. Apologies for the mix up.

A beginner powerlifting program released by Brendan Tietz. A video overview and full program details are below. [Read more…]

Filed Under: 4 Week Programs, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan, 4 Week Workout Plan
Squat frequency: 3
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 1

Brendan Tietz Submax DUP 12 Week Powerlifting Program Spreadsheet

By Kyle Risley
Last updated May 13, 2020

Experience level: Intermediate

Weeks: 12

Periodization: Block Periodization

Meet prep program: No

Program goal: Off Season, Powerlifting, 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

A daily undulating periodization program from Brendan Tietz for powerlifters. As this is a submaximal powerlifting program, this is best suited for off season work, not peaking for a meet. [Read more…]

Filed Under: 12 Week Programs, Powerlifting Program, Programs
Tagged With: 12 Week Workout Plan, 5 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 1

Greg Nuckols High Frequency Powerlifting Program Spreadsheet (2 Versions)

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 3

Periodization: Linear Periodization

Meet prep program: No

Program goal: High Volume, 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

In October 2015, Greg Nuckols published a very popular article titled “Your Drug Free Muscle and Strength Potential: Part 2.” In it he laid out the foundations for a high frequency training method.

It’s a pretty cool article because it includes a strength potential calculator that tries to estimate what percentage of a person’s maximum potential they’ve currently achieved per lift. If an individual is below 80% of their potential, they generally respond well to high frequency training. [Read more…]

Filed Under: 3 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 5 Day Workout Plan
Squat frequency: 5
Bench press frequency: 5
Deadlift frequency: 5

Brian Alsruhe Conjugate Program

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 16

Periodization: Conjugate Periodization

Meet prep program: No

Program goal: Powerlifting, Strength, Strongman

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

Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.

Max effort days [Read more…]

Filed Under: 16 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Split, 4 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 1, 2
Deadlift frequency: 1, 2
Overhead press frequency: 1, 2

8 Week Deadlift Program Spreadsheet – GC Performance Training

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 8

Periodization: Undulating 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

An 8 week deadlift specialty program that utilizes high block pulls, low block pulls, and competition style deadlifts to help build maximal deadlift strength. [Read more…]

Filed Under: 8 Week Deadlift Programs, 8 Week Programs, Deadlift Workout Program, Lift Specific Program, Powerlifting Program
Tagged With: 8 Week Workout Plan


Deadlift frequency: 2

Brian Alsruhe Mass Building Powerlifting Program

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 12

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Mass, 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

Another free strength program from Brian Alsruhe, this time focusing on mass building. A video overview is below.

[Read more…]

Filed Under: 12 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

Brazos Valley Barbell 8 Week Intermediate Powerlifting Program

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 8

Periodization: Undulating Periodization

Meet prep program: No

Program goal: Powerlifting, 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

Brazos Valley Barbell Intermediate Powerlifting Program Overview

  • Written by David Woolson with Brazos Valley Barbell
  • 8 week powerlifting program
  • 1 deload week
  • 5 days per week
  • 3x weekly squat
  • 3-4x weekly bench press (if counting bench variations like CGBP)
  • 2x weekly deadlift

Long program description and video overview are available below. [Read more…]

Filed Under: 8 Week Programs, Powerlifting Program, Programs
Tagged With: 5 Day Workout Plan, 8 Week Workout Plan
Squat frequency: 3
Bench press frequency: 3, 4
Deadlift frequency: 2

TSA 9 Week Beginner Powerlifting Program

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Beginner

Weeks: 13, 9

Periodization: Undulating 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

The Strength Athlete (TSA) released their 9 week beginner powerlifting program (aka general beginner approach) as a follow up to their successful 9 week intermediate powerlifting program. Like the intermediate program before it, the beginner program is structured as a 4 day, 9 week program, but also includes a 4 week peak if preparing for a meet.  [Read more…]

Filed Under: 9 Week Programs, Powerlifting Program, Programs
Tagged With: 4 Day Split, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 3
Deadlift frequency: 2

Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day)

By Kyle Risley
Last updated August 21, 2021

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 10, 12

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Hypertrophy, Peaking, 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

The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. [Read more…]

Filed Under: Bodybuilding Program, Peaking Program, Powerbuilding Program, Programs
Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 1

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