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Dietmar Wolf Norwegian Powerlifting Program Spreadsheets

Last updated July 19, 2020
Experience level: Beginner, Intermediate
Weeks: 11, 12, 8
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal: High Volume, Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes

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Dietmar Wolf is the head coach of the Norwegian powerlifting team. Below you’ll find some programs that are either attributed to him or have been released directly from the Norwegian Powerlifting Association. One program is from a Norwegian powerlifter named Frode Haugen; this program is labeled accordingly to reduce confusion. [Read more…]

Atlas Rising Powerlifting Program Spreadsheet

Last updated July 13, 2020
Experience level: Advanced
Weeks: 7
Periodization: Linear Periodization, Undulating Periodization
Powerlifting meet prep program: No
Program goal: Peaking, Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes

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Atlas Rising is an advanced 7 week powerlifting program with 3 training days per week. It is formed from a combination of the Russian Squat Routine for squats, MagOrt for deadlifts, and Hepburn Method A for bench press and overhead press. I would expect this program to improve the squat and deadlift, but not the bench press or overhead press, which simply would be maintained.

This “frankenprogram” was created by /u/PaulTheMediocre, who used it to achieve the following results: [Read more…]

German Volume Training Routine Spreadsheet (GVT)

Last updated June 1, 2020
Experience level: Advanced, Intermediate
Weeks: 4, 7
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Mass
Uses RPE:No
Uses 1RM Percentage(%):No

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German Volume Training (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week. This is all explained in more detail below. [Read more…]

Connor Lutz 7 Week Beginner + Intermediate Powerlifting Programs

Last updated May 18, 2020
Recommended by Lift Vault: Recommended
Experience level: Beginner, Intermediate
Weeks: 7
Periodization: Linear Periodization, Undulating Periodization
Powerlifting meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes

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Connor Lutz is a powerlifting competitor and coach at Calgary Barbell. These are a few different powerlifting programs he shared several years back. There are three powerlifting programs in total: a beginner program, an updated intermediate program, and an old intermediate program. [Read more…]

12 Week Mass Building Hypertrophy Workout for Powerlifters (Mathias Method)

Last updated May 1, 2020
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal: Hypertrophy, Mass, Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes

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This mass building workout focuses on stimulating muscular hypertrophy and developing raw strength. It is a 12 week powerlifting program built on 4 high volume training sessions per week and was developed by Ryan Mathias at Mathias Method. It is a peaking program that is designed to build your one rep max in the squat, bench press, and deadlift for meet day. [Read more…]

Shortcut to SIZE Reviews

Last updated April 23, 2020
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Block Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Mass
Uses RPE:No

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Shortcut to Size is a 4 day body part split program by Jim Stoppani (who also created Shortcut to Shred). It is best suited for athletes with aesthetic or hypertrophy goals. It is a 12 week bodybuilding program broken down into three 4 week phases. [Read more…]

Jeff Seid Workout Routine Spreadsheet

Last updated June 22, 2020
Experience level: Beginner, Intermediate
Weeks: Indefinite
Periodization: Autoregulated, Linear Periodization
Powerlifting meet prep program: No
Program goal: Bodybuilding, Hypertrophy
Uses RPE:No
Uses 1RM Percentage(%):No

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Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. [Read more…]