The Lift Vault Workout Routine Database allows you to search through all free workout plans on Lift Vault using a variety of different filters.
It is the easiest way to find a workout routine on Lift Vault.
Example searches:
Here are two example searches to give you an idea of how to use the filters to find the workout plan you’re looking for.
You can click on the name of the search to see results.
- Recommended Beginner Programs
- Recommended by Lift Vault = Recommended
- Experience Level = Beginner
- 6 Day Intermediate Programs with 3x Bench Press
- Days per Week = 6
- Experience Level = Intermediate
- Bench Press Frequency = 3
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.
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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…)
14 Week Block Periodization Powerlifting Program (Empire Barbell)
This is a powerlifting program designed by Empire Barbell that utilizes block periodization. Training is broken into three distinct blocks: intensification #1, volume, and intensification #2. These blocks can be run in order straight through, or can be repeated with some limitations (explained more below). Running each block once would represent 14 weeks of training in total. (more…)
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…)
10 Week Powerlifting Program [Brazos Valley Barbell]
Strength 2.0 is a 10 week powerlifting program created by David Woolson at Brazos Valley Barbell. The program utilizes 5 training days per week, calculates load based on RPE and percentage of one rep max, and ends with attempting to set a new one rep max.
(more…)
15 Week Intermediate Powerlifting Program (PRs on the Platform)
This is a 15 week, 4 day intermediate powerlifting program by PRs On The Platform, a powerlifting coaching service.
Thanks to PRs on the Platform for sharing this program with Lift Vault through the program submission form.
Program Overview
This powerlifting program is comprised of three training blocks: a volume/hypertrophy block (weeks 1-5), a strength block (weeks 6-10), and a competition peaking block (weeks 11-15). As such, it can be used for meet preparation.
(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. (more…)
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.
Dietmar Wolf Norwegian Powerlifting Program Spreadsheets
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. (more…)
Prep10 10 Week Peaking Program Spreadsheet
Prep10 is a 10 week powerlifting peaking program designed for beginners and intermediates. It uses block periodization to take the lifter through a 5 week hypertrophy mesocycle, followed by a 1 week transition mesocycle, a 3 week intensity mesocycle, and a 1 week deload. This program could be used to peak for a meet taking place on week 11 (assuming week 10 is the deload week). (more…)
12 Week Mass Building Hypertrophy Workout for Powerlifters (Mathias Method)
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. (more…)
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…)
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…)
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…)
17 Week Block Periodization Powerlifting Peaking Program by Brad Arbic
Program Summary
This is a 17 week powerlifting peaking program broken up into 3 different training blocks: hypertrophy, strength, and peaking. It uses 4 training days per week: squat, bench press, deadlift, and another bench press training session. (more…)
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…)
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…)
Weightrainer Peaking Programs #1 and #2 Spreadsheets
Weightrainer.net published these two peaking programs: one designed especially for the bench press (#1) and another program (#2) for squat, bench, or deadlift.
The two programs are pretty similar, but here are some key differences: (more…)
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