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…]
10 Best Powerlifting Programs for 2021
Best Powerlifting Programs:
- Kizen 12 Week Powerlifting Peaking Program
- nSuns Programs
- Jim Wendler 5/3/1 Programs
- Calgary Barbell 16 and 8 Week Programs
- Sheiko Programs
- Candito 6 Week Program
- Juggernaut Method Base Template
- Greg Nuckols 28 Programs
- Beginner Powerlifting Programs
- Intermediate Powerlifting Programs
- 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
Brendan Tietz Beginner Powerlifting Program Spreadsheet
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…]
Brendan Tietz Submax DUP 12 Week Powerlifting Program Spreadsheet
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…]
Greg Nuckols High Frequency Powerlifting Program Spreadsheet (2 Versions)
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…]
Brian Alsruhe Conjugate Program
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…]
8 Week Deadlift Program Spreadsheet – GC Performance Training
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…]
Brian Alsruhe Mass Building Powerlifting Program
Another free strength program from Brian Alsruhe, this time focusing on mass building. A video overview is below.
Brazos Valley Barbell 8 Week Intermediate Powerlifting Program
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…]
TSA 9 Week Beginner Powerlifting Program
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…]
Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day)
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…]
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