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Home » 5

Greg Nuckols High Frequency Powerlifting Program Spreadsheet (2 Versions)

Last updated September 28, 2019

Experience level: Advanced, Intermediate
Weeks: 3
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:High Volume, Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes

3.3 / 5 ( 21 votes )

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. [Read more…]

Filed Under: 3 Week Programs, Powerlifting Program, Programs, Strength Training Workout Program

Squat frequency: 5
Bench press frequency: 5
Deadlift frequency: 5

Candito Advanced 9 Week Squat Program Spreadsheet

Last updated October 3, 2019
Recommended by Lift Vault: Recommended
Experience level: Advanced, Intermediate
Weeks: 9
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

3.7 / 5 ( 13 votes )

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. [Read more…]

Filed Under: 9 Week Programs, 9 Week Squat Programs, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Workout Program

Squat frequency: 5


Bulgarian Method Spreadsheet

Last updated October 3, 2019

Experience level: Advanced, Intermediate
Weeks: 5, 7, Indefinite
Periodization: Autoregulated, Linear Periodization
Powerlifting meet prep program: Yes
Program goal:High Volume, Powerlifting
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

4.1 / 5 ( 56 votes )

Renowned for its specificity, frequency, and intensity, the Bulgarian Method has long been a curiosity in the weightlifting and powerlifting world.

It is an advanced form of training and is not recommended for beginners or early intermediates. It requires a solid understanding of knowing your capabilities and autoregulating your lift intensity.

Traditionally structured as 2 to 3 workouts per day, this particular spreadsheet is based on Greg Nuckols’ Bulgarian Manual, which thankfully only calls for no more than one workout per day.

[Read more…]

Filed Under: 5 Week Programs, 6 Week Programs, Powerlifting Program, Programs

Squat frequency: 5, 6
Bench press frequency: 5, 6
Deadlift frequency: 5, 6

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