Lift Vault

Free Programs and Spreadsheets

  • Program Finder (new!)
  • Programs & Spreadsheets
    • Program Type
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Programs
      • Strength Training Programs
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Days per Week
      • 3 Day Split Routines
      • 4 Day Split Routines
      • 5 Day Split Routines
      • 6 Day Split Routines
  • Reviews
    • Program Reviews
    • Equipment Reviews
  • Nutrition
  • Contact
  • About
Home ยป 3 Day Squat Programs

Squat 3 Days per Week Powerlifting & Strength Programs

These are squat programs that call for the athlete to squat 3 days per week.

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

Tactical Barbell Program Templates (Operator, Zulu, Mass, and More)

Last updated September 22, 2019

Experience level: Intermediate
Weeks: 12, 6
Periodization: Linear Periodization
Powerlifting meet prep program: No


3.6 / 5 ( 5 votes )

This is a collection of templates for the Tactical Barbell program. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs – all in the same spreadsheet. [Read more…]

Filed Under: 12 Week Programs, 6 Week Programs, Programs, Strength Training Workout Program

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

6 Week Beginner Powerlifting Volume Program- Squats & Science

Last updated October 3, 2019

Experience level: Beginner
Weeks: 6
Periodization: Undulating Periodization
Powerlifting meet prep program: No
Program goal:High Volume, Powerlifting

4.6 / 5 ( 5 votes )

This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. [Read more…]

Filed Under: 6 Week Programs, Powerlifting Program, Programs

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

Brendan Tietz 7 Week Intermediate Powerlifting Program

Last updated September 23, 2019

Experience level: Intermediate
Weeks: 7
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal:Hypertrophy, Powerlifting

3.7 / 5 ( 3 votes )

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. [Read more…]

Filed Under: 7 Week Programs, Powerbuilding Program, Powerlifting Program, Programs

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

Brendan Tietz Beginner Powerlifting Program Spreadsheet

Last updated September 30, 2019

Experience level: Beginner
Weeks: 4
Periodization: Block Periodization, Linear Periodization

Program goal:Powerlifting, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):No

5 / 5 ( 2 votes )

August 6, 2019 Update: The spreadsheet is now available for copying and sharing. Apologies for the mix up.

A beginner powerlifting program released by Brendan Tietz. A video overview and full program details are below. [Read more…]

Filed Under: 4 Week Programs, Powerlifting Program, Programs

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

Tim Swords 7 Week Squat Program Spreadsheet

Last updated October 4, 2019

Experience level: Intermediate
Weeks: 7
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Olympic Weightlifting, Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes

3.1 / 5 ( 7 votes )

Tim Swords is an olympic weightlifting coach and this is a 7 week squat program he employs. It can be used for the front squat or the back squat. [Read more…]

Filed Under: 7 Week Programs, 7 Week Squat Programs, Lift Specific Program, Olympic, Programs, Squat Workout Program

Squat frequency: 3


Brendan Tietz Submax DUP 12 Week Powerlifting Program Spreadsheet

Last updated September 28, 2019

Experience level: Intermediate
Weeks: 12
Periodization: Block Periodization
Powerlifting meet prep program: No
Program goal:Off Season, Powerlifting, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

3.5 / 5 ( 11 votes )

A daily undulating periodization program from Brendan Tietz for powerlifters. As this is a submaximal powerlifting program, this is best suited for off season work, not peaking for a meet. [Read more…]

Filed Under: 12 Week Programs, Powerlifting Program, Programs

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

All Pro Simple Beginner Routine Program Spreadsheet

Last updated September 28, 2019

Experience level: Beginner
Weeks: 5
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes

3.2 / 5 ( 12 votes )

The All Pro Simple Beginner Routine (ASBR) is a classic strength and hypertrophy workout routine for novices. It supposedly originated on BodyBuilding.com and this particular version was modified a bit by tr3pid.

There is an extensive FAQ section that is copied from the spreadsheet below. [Read more…]

Filed Under: 5 Week Programs, Bodybuilding Program, Powerbuilding Program

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

  • 1
  • 2
  • 3
  • …
  • 5
  • Next Page »

Latest Programs

  • Which Mark Bell Sling Shot Should You Buy? [Buying Guide]
  • Is Pre Workout Safe? A List of Safe Pre Workouts
  • IPF & USAPL Approved Equipment & Gear: The Full List (Updated 2020)
  • Mike Israetel 5 Week Hypertrophy Workout Routine Spreadsheet
  • Upper/Lower Split Workout Spreadsheets (3 Day, 4 Day, 5 Day)

Supplements & Equipment

  • Top 6 Whey Protein Powders on Amazon Prime for 2020
  • 5 Best Powerlifting & Weightlifting Shoes on Amazon Prime
  • 5 Best Knee Sleeves for Powerlifting and Weightlifting
  • 12 Best Powerlifting Books for Novice to Advanced Lifters
  • Best Chalk and Liquid Chalk for Lifting
  • Best Nose Tork and Ammonia Caps
  • Approved Equipment by Federation
  • How To Make Your Own Preworkout and Save $

Recommended Vendors

Amazon

Free Amazon Prime for 30 Days!

Rogue Fitness

Lifting Large

Anderson Powerlifting (US SBD Vendor)

MyProtein

Copyright © 2019 · Lift Vault · Privacy Policy · Medical Disclaimer