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Program Finder

The Lift Vault Program Finder allows you to search through every training program on Lift Vault using a variety of different filters.

It is the easiest way to find a workout program on Lift Vault.

Example searches:

Here are two example searches to give you an idea of how to use the filters.

You can click on the name of the search to see results.

Pro Tip: The URL in your browser updates as you add filters. Bookmark or copy the URL to reference later or share with friends

If you think something is mislabeled or have a suggestion, please let me know. Thanks!

Filters

Results update automatically as you make selections.

Filter definitions are available below, beneath the filters.

  • Lift Vault Recommended

  • Program Types

  • Experience Level

  • Number of Weeks

  • Days per Week

  • Focus lift

  • Meet Preparation

  • Squat Frequency

  • Bench Press Frequency

  • Deadlift Frequency

  • OHP Frequency

  • Uses 1RM Percentage

  • Uses RPE

  • Periodization

  • Accessories Included

  • Program Goal

  • Creator

  • Search

Filter Definitions:

  • Lift Vault Recommended: This is meant to help the person that doesn’t really know what they’re looking for. I tried to select a variety of different program types that had high quality spreadsheets from a reliable creator that have been run successfully by others. This will probably be most useful to beginner lifts. There are tons of great programs that don’t have this label. It is meant to be an easy to digest shortlist of reliable programs.
  • Program Types: Basic categorization of the program. A program can have multiple types. This is probably the least specific of all the filters.
  • Days per Week: Training days per week.
  • Weeks: Program length measured in weeks.
  • Experience Level: General experience level of the program. “Beginner” and “Intermediate” are the most useful distinctions. If you select “Intermediate” you should probably go ahead and select “Advanced” too. That line is blurrier.
  • Periodization: A subjective take on how the program uses periodization. I tried to reserve “linear” in a relatively strict way, but in reality most programs are a combination of “linear” and “undulating.” “Block” periodization was a bit clearer. (Please read Greg Nuckols article on periodization to understand how one program can use multiple periodization methods).
  • Program Goal: Specific goals of the program. These are pretty subjective so I wouldn’t rely very heavily on this filter.
  • Focus Lift: Which lift is the focus of the program, if any. “All” essentially means that all lifts are trained.
  • Squat/Bench/Deadlift/Overhead Press Frequency: The number of times each week that a given lift is trained. Near variations (e.g. front squat, incline bench, deficit deadlift) are counted.
  • Meet Preparation: Whether this program could be reasonably run in preparation for a competition. This is generally synonymous with a “peaking” program. Any program that builds toward a new 1RM usually got marked as “yes.”
  • Creator: The original creator of the program and/or spreadsheet.
  • Accessories Included: Whether accessories are programmed or not. “No” means that you’ll need to program accessories yourself.
  • RPE: Whether a significant portion of the program relies upon using RPE or similar autoregulation methods.
  • 1RM Percentage: Whether a significant portion of the program relies upon using a percentage of the athlete’s one rep max (1RM).

Found 9 Results
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Jonnie Candito 6 Week Powerlifting Program Spreadsheet

Jonnie Candito’s 6 week program is a powerlifting peaking program. It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. It is held in especially high regard for improving the one rep max of the squat, though it programs all three lifts.

Note: Novice lifters will progress more quickly using the Candito Linear Progression Program. For a deadlift specific program, see newly the released Candito Deadlift Program.

(more…)

Program Type: 6 Week Programs, Peaking Program, Powerlifting Program, Programs
Experience level:
Days per Week: ,
Weeks:
Squat Frequency: ; Bench Frequency: , ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: August 21, 2020

Dan Alexander 10 Week Powerlifting Peaking Program

10/1/19 Edit: Fixed the rounding and added support for lbs and kgs! 🙂

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.

This program is a hybrid of Korte’s 3×3 program and Verhoshansky’s Soviet peaking routine. (more…)

Program Type: 10 Week Programs, Bench Press Workout Program, Deadlift Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: April 18, 2020

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. (more…)

Program Type: Bodybuilding Program, Peaking Program, Powerbuilding Program, Programs
Experience level:
Days per Week:
Weeks: ,
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate: ,
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: April 18, 2020

12 Week Peaking Program by Cast Iron Strength

This program, billed “the best fucking 12 weeks of powerlifting you’ll have all year” is a powerlifting peaking program best suited for meet preparation. This is not designed for running back to back, as it accumulates a significant amount of fatigue throughout the duration of the program.  (more…)

Program Type: 12 Week Programs, Peaking Program, Powerlifting Program, Programs
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: April 18, 2020

Russian Squat Program + Routine Spreadsheet (Original and Masters Versions)

Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet.

(more…)

Program Type: 6 Week Programs, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program, Strength Training Program
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep: ,
Focus lift:
Creator:
Last Modified: April 18, 2020

Tom McCullough 14 Week Peaking Powerlifting Program

Edit: Updated to support lb or kg rounding.

This 14 week peaking powerlifting program is similar to many other old school peaking programs on Lift Vault: 1x weekly session per lift, descending reps, increase intensity and a 5-10% 1 rep max increase at the end of the cycle. (more…)

Program Type: 14 Week Programs, Bench Press Workout Program, Deadlift Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: October 1, 2019

Extended Russian Power Routine Spreadsheet

The 9 week Extended Russian Power Routine is an extended version of the Russian Squat Routine that is designed to peak all three competition lifts. It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be lifting at high intensity for squat, bench press, and deadlift. (more…)

Program Type: 9 Week Programs, Peaking Program, Powerlifting Program, Programs
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: April 18, 2020

6 Week Beginner Powerlifting Peaking Block – Squats & Science

This is a 6 week beginner powerlifting peaking block from Squats & Science.

This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. I believe (more…)

Program Type: 6 Week Programs, Peaking Program, Powerlifting Program, Programs
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: April 18, 2020

3 Peaking Template Spreadsheets by Barbell Medicine

Following up on the popular Bridge Program, the crew at Barbell Medicine introduced a free peaking program for athletes preparing for a powerlifting or strengthlifting meet. (more…)

Program Type: 3 Week Programs, Peaking Program, Powerlifting Program, Programs, Strength Training Program
Experience level: ,
Days per Week: ,
Weeks:
Squat Frequency: , ; Bench Frequency: , ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: April 18, 2020

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