Dan Alexander’s 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform.
Powerlifting Program Spreadsheets
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 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!
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Scott Warman’s 10 week bench press peaking program is a bit different than many bench peaking programs in that it focuses on improving the 2RM by 10 lbs. 1RM improvements are saved for meet day. [Read more…]
The Original Matrix and Modified Matrix bench programs were designed by Ken Lain to help peak his bench press.
While both versions calls for a heavy and light bench day, the original version is much more aggressive in its programming, especially on heavy days.
For this reason, most athletes are recommended to start with the “modified matrix” version. [Read more…]
Developed by Fred Hatfield (aka Dr. Squat), this 9 week peaking program is based on two workouts per week: one heavy, one light. The 1RM increase is 10%, making it an ambitious peaking program, although it does allow for a deload period half way through the program for recovery. [Read more…]
This is truly a no-frills 11 week peaking program for the deadlift. Since it does not program in any accessory work, it will be up to the individual lifter to program in accessories to compensate for their individual weaknesses.
- Deadlift 1x weekly, 11 weeks
- Rep range declines from 10 to 1
- % of 1RM increases from 63% to 110%