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Squat 1 Day per Week - Powerlifting & Strength Programs

These are squat programs that call for the athlete to squat 1 day per week.

To search through all programs based on lots of different criteria, check out the Lift Vault Program Library.

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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…]

Thinner Leaner Stronger Workout Program Spreadsheets

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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. [Read more…]

Inverted Juggernaut Method Spreadsheet (3 Versions, + 5/3/1)

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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: [Read more…]

Fierce 5 Workout Program

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The Fierce 5 workout is a great beginner bodybuilding program. It is a 2x weekly program that incorporates compound lifts and accessory movements to stimulate strength improvements and muscle growth.

[Read more…]

Brian Alsruhe Conjugate Program

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Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.

Max effort days [Read more…]

16 Week Strongman Wave Program Spreadsheet

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Known simply as “wave program” via Strongman Ontario. It is a 16 week program, run 4 days per week.

[Read more…]

JV Askem Strongman Periodized Program

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This is a periodized program based on JV Askem’s article below. It aims for a 3% increase in strength over 8 weeks. Be sure to read the article below to help understand it better. [Read more…]

Strength Power and Fortitude 4 Week Powerbuilding Program Spreadsheet

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The Strength Power and Fortitude (SPF) 4 week powerbuilding program by Brogan Pratt is an off season program for powerlifters designed to help build base strength and work capacity. It can be run as a 3 day or 4 day program and resets every 4 weeks, using an AMRAP set on week 4 to gauge progress.

[Read more…]

Brian Alsruhe 9 Week Powerbuilding Program (5/3/1 Variant)

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Check out the spreadsheet for Brian Alsruhe’s 5/3/1 variant program, which is excellent for those looking for a powerbuilding training style.

Please watch Brian’s video to understand how the program works. [Read more…]

Brian Alsruhe Programs (Dark Horse + 4 Horsemen)

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Below you fill find two programs by Brian Alsruhe (check out his YouTube channel and website): Dark Horse and 4 Horsemen.

Dark Horse Program Overview

Notes directly from Brian:

  • Fill in your competition lifts and 1RMs in the spreadsheet
  • In each wave, for each of the first 4 days, set your conditioning workout
  • Pick a variation for each ME Wave
  • In each wave, for each of the first 4 days, set your antagonistic, core, and conditioning giant set exercise

[Read more…]

MEGAZORD Hybrid Program Spreadsheet

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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…. [Read more…]

5 Blaine Sumner Program Spreadsheets

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This is the free program spreadsheet collection offered on Blaine Sumner’s site.

It contains:

  • linear progression program
  • high frequency program
  • off-season program
  • equipped lifting program
  • bench-only program

All of the above programs are 12 weeks in length and are programmed off of percentages of the lifter’s training max. [Read more…]

Weightrainer Peaking Programs #1 and #2 Spreadsheets

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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: [Read more…]

Tom McCullough 14 Week Peaking Powerlifting Program

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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. [Read more…]

Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets

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As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet. Both seek to improve your 1 rep max by 5% after the end of the cycle.

The differences between the 9 week and 12 week peaking cycles can be seen below: [Read more…]

Ed Coan Program: 12 and 14 Week Peaking Program Spreadsheets

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Ed Coan, arguably the GOAT of powerlifting, has a few popular programs floating around, including the Coan Phillipi Deadlift Routine. Here are two popular powerlifting programs in 12 and 14 week versions. Rep schemes for each program are included below the spreadsheets. [Read more…]

Gene Bell Jr.’s 12 Week Squat Peaking Program

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Used by Gene Bell Jr. to prepare for a powerlifting meet, this program consists of one weekly squat workout over the course of 12 weeks to increase the 1 rep max by over 6%.

Format:

  • Squat 1x weekly
  • 12 weeks in length
  • Most work is done in 60-80% range, with final 4 weeks starting at 92.5% and working up

[Read more…]

Brad Gillingham 16 Week Squat + Deadlift Program

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Similar to his 12 week bench program, the 16 week squat and deadlift program has the athlete using a no-frills approach.

Each lift is trained 1x weekly, leaving plenty of room for complementary assistance exercises based upon the individual weaknesses of the lifter. [Read more…]

Greg Nuckols 28 Programs Spreadsheet

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Greg Nuckols released 28 free training programs through his site, Stronger by Science. The bundle covers squat, bench press, and deadlift individually, with templates for beginner, intermediate, and advanced lifters at 1, 2, or 3 training days per week for each lift. Every program runs on a 4-week cycle, and you test your 1RM at the end of each cycle. The math: 3 lifts x 3 skill levels x 3 frequencies = 27 programs, plus a 4th deadlift variation (low volume, medium volume, and high volume in addition to the standard beginner version) = 28 total.

The design comes from Nuckols’ data-driven approach to strength training. Instead of a single fixed program, the bundle gives you a modular system: pick your lift, your experience level, and how many days per week you can train that lift. You use the squat, bench, and deadlift programs together, each running at whatever frequency fits your schedule. Intermediate and advanced templates add lift variations (front squats alongside back squats, for example), while beginner programs focus on the competition lifts to build the movement pattern first.

These programs are a good fit for intermediate and advanced lifters who want a percentage-based, structured template they can customize by frequency. Beginners can run them too — the 1x per week beginner versions are the most approachable entry point. You’ll need a 1RM estimate for each lift to get started. If you’re brand new to powerlifting, you might get more mileage from a full-body novice program first. See also: Greg Nuckols High Frequency Program (free spreadsheet).

[Read more…]

Brandon Lilly’s Cube Method Program Spreadsheet

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Brandon Lilly, one of the greatest powerlifters (raw and geared) still competing, published the Cube Method “out of my absolute frustration with my training, myself, and the sport of powerlifting.”

The Cube Method utilizes a “back to basics” architecture that programs periods of heavy, explosive, rep-based, and body work on the big three lifts to form each cycle.

Here is an excerpt from the book that outlines the basic philosophy of the program (NOTE: these should say “Wave 1,” “Wave 2,” etc.): [Read more…]