Workout Routine Database

Wave loading is a loading progression where the volume and intensity of a lift changes rapidly from set to set, rising and falling and rising and falling. This is designed to help stimulate strength adaptation more rapidly, increase an athlete’s explosiveness, and grow work capacity. (more…)

Program Type: 16 Week Programs, 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

Background on the Juggernaut Method

The Inverted Juggernaut Method (aka Inverse Juggernaut Method) is a popular variation of the well known Juggernaut Method.

As a refresher, here is the basic breakdown of the 4 weekly phases of the Juggernaut Method: (more…)

Program Type: 16 Week Programs, 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

Sheikburn combines Hepburn Method style sets and rep structure (progressively adding more reps to the same weight OR adding more sets to the same rep range) Sheiko style periodization (alternating heavy days and light days).

Fans of “frankenprograms” like Megazord or GZCL / MagOrt / Deathbench will probably find this program interesting. (more…)

Program Type: 4 Week Programs, 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

Thinner Leaner Stronger is a workout program focused on developing aesthetics for women. In other words: lose weight, build muscle, look better naked, etc.  It was written by Michael Matthews, a trainer who has written extensively on nutrition and aesthetics for both men and women. (more…)

Program Type: 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

Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.

You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. (more…)

Program Type: 6 Week Programs, Deadlift 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

Created and shared by /u/Kroamatik as a “generic 10 week program” structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10). (more…)

Program Type: 10 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

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

This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science. (more…)

Program Type: 14 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

Combining GZCL for squats, Mag-Ort for deadlift, and Deathbench for bench press, this hybrid program became popularized on Reddit by /u/truthlesshunter. (more…)

Program Type: 10 Week Programs, 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

If you’re a fan of Frankenstein-esque hybrid programs, then Megazord may be exactly what you’re looking for. Written (or maybe concocted is a better word…) by /u/BenchPauper on Reddit, this program combines the Coan/Phillipi Deadlift Program, Greg Nuckols’s 2x weekly Intermediate Bench Program for OHP from his 28 Program Collection, and Ben Gillingham’s Raw Bench Program.

The results? Well, see for yourself…. (more…)

Program Type: 12 Week Programs, 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

Released in 2016 by Jonnie Candito, this is a 9 week advanced squat program. Similar to his advanced deadlift program and advanced bench press program, this emphasizes progression on the squat and places significantly less emphasis on the bench and deadlift. This is geared toward lifters that have plateaued on their squat or are looking to focus on it for other reasons. (more…)

Program Type: 9 Week Programs, 9 Week Squat Programs, 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

In October 2015, Greg Nuckols published a very popular article titled “Your Drug Free Muscle and Strength Potential: Part 2.” In it he laid out the foundations for a high frequency training method.

It’s a pretty cool article because it includes a strength potential calculator that tries to estimate what percentage of a person’s maximum potential they’ve currently achieved per lift. If an individual is below 80% of their potential, they generally respond well to high frequency training. (more…)

Program Type: 3 Week Programs, 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

This is a 17 week program for SuperTotal training designed by Brian Simmons. As a quick reminder, SuperTotal training combines the power lifts (squat, bench press, and deadlift) with Olympic lifts (snatch and clean & jerk). So it really requires well-rounded athleticism from the lifter. There’s a video at the bottom of this post that discusses SuperTotal training in more depth if you’re interested. (more…)

Program Type: 17 Week Programs, Olympic Weightlifting Programs, Powerlifting Program, Programs, SuperTotal 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

This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. (more…)

Program Type: 12 Week Programs, Olympic Weightlifting Programs, Powerlifting Program, SuperTotal 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

This is a linear progression strength program from Brian Alsruhe. It is the “next level” continuation of the linear progression programming video that he originally published in 2016 (video below). (more…)

Program Type: 16 Week Programs, 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

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…)

Program Type: 17 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

Program Overview

This is a 12 week powerlifting peaking program based on rate of perceived exertion (RPE). It uses 4 training days per week and divides the 12 week program into four different training blocks ending with a taper. It was created by Matt Mignone at Mignone Strength (more…)

Program Type: 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

This is a spreadsheet derived from Brendan Tietz’s YouTube video on intermediate powerlifting and bodybuilding programming. If you’re a beginner lifter, please see Brendan Tietz Beginner Powerlifting Program. As this blends a significant amount of hypertrophy work with strength development, this could also be considered a powerbuilding program. This program utilizes a blend of percentage programming and RPE. If you’re unfamiliar with RPE, you can learn more about it here: RPE Calculator. (more…)

Program Type: 7 Week Programs, Powerbuilding 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

This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. (more…)

Program Type: 10 Week Programs, 10 Week Squat Programs, Lift Specific Program, Olympic Weightlifting Programs, 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

The 30 day squat challenge is a relatively easy way for a beginner to begin incorporating a variety of bodyweight squat variations into their exercise routine. The challenge length helps build the exercise habit in the participant, increasing the likelihood that a regular exercise routine can continue to be followed after the challenge is “over.” (more…)

Program Type: 4 Week Programs, Bodyweight Workout Programs, 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