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Simple Jack’d Strength Training Program Spreadsheet

Last updated September 14, 2020
Experience level: Advanced, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization, Undulating Periodization

Powerlifting meet prep program: No

Program goal: High Volume, 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

Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.

[Read more…]

Filed Under: Powerlifting Program, Programs, Strength Training Program

Squat frequency: 1, 2, 3, 4, 5, 6
Bench press frequency: 1, 2, 3, 4, 5, 6
Deadlift frequency: 1, 2, 3, 4, 5, 6
Overhead press frequency: 1, 2, 3, 4, 5, 6

Heavy, Light, Medium (HLM) Program Spreadsheet

Last updated September 10, 2020
Experience level: Intermediate

Weeks: 12

Periodization: Block Periodization, Linear Periodization

Powerlifting meet prep program: Yes

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

Heavy, Light, Medium (HLM) programs are a simple and effective way to organize strength training. Each training session consists of either a heavy, medium, or light load for a given lift. The HLM training style is extremely flexible and can be used to accommodate many training goals.

[Read more…]

Filed Under: 12 Week Programs, Powerlifting Program, Programs, Strength Training Program

Squat frequency: 2, 3
Bench press frequency: 1, 2, 3
Deadlift frequency: 1, 2, 3
Overhead press frequency: 1, 2, 3

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


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

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…]

Filed Under: 11 Week Programs, 12 Week Programs, 8 Week Programs, Peaking Program, Powerlifting Program, Programs

Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 3
Overhead press frequency: 2

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


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

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…]

Filed Under: 7 Week Programs, Powerlifting Program, Programs

Squat frequency: 3
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

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


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

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…]

Filed Under: 4 Week Programs, 7 Week Programs, Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program
Squat frequency: 1, 2
Bench press frequency: 1, 2
Deadlift frequency: 1

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


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

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…]

Filed Under: 7 Week Programs, Powerlifting Program, Programs

Squat frequency: 2, 3
Bench press frequency: 3, 4
Deadlift frequency: 1, 2

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


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 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…]

Filed Under: 12 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 12 Week Workout Plan, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 2

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