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12 Week Supertotal Basics Program by Next Step Strength

Last updated October 14, 2019
Recommended by Lift Vault: Recommended
Experience level: Beginner, Intermediate
Weeks: 12
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, SuperTotal
Uses RPE:No
Uses 1RM Percentage(%):Yes

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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. [Read more…]

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

Last updated February 5, 2020

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

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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…]

5 Blaine Sumner Program Spreadsheets

Last updated October 1, 2019
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 12
Periodization: Linear Periodization
Powerlifting meet prep program: Yes
Program goal:Equipped, High Volume, Off Season, Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes

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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…]

Smolov and Smolov Jr Program Spreadsheets

Last updated October 7, 2019

Experience level: Advanced
Weeks: 13, 3
Periodization: Block Periodization, Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:High Volume, Peaking
Uses RPE:No
Uses 1RM Percentage(%):Yes

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Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench. If you’re willing to build these lifts at any cost (e.g. a record attempt) then this might be the ticket!

[Read more…]