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Home ยป 8 Week Workout Plan

8 Week Intermediate Strength Block – Squats & Science

Last updated April 18, 2020

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This program is an 8 week intermediate level strength block from the smart folks at Squats & Science. It’s a 4 day per week training program that calls for squatting, benching, and deadlifting twice per week (counting near variations). [Read more…]

Filed Under: 8 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 8 Week Workout Plan



8 Week Powerbuilding Program (Seba Kot)

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 8

Periodization: Block Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy, Strength


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is an 8 week powerbuilding program designed by Seba Kot, Polish lifter (YouTube channel). This is a lightly translated version. [Read more…]

Filed Under: 8 Week Programs, Powerbuilding Program, Programs
Tagged With: 4 Day Workout Plan, 8 Week Workout Plan
Squat frequency: 2
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

8 Week Deadlift Program Spreadsheet – GC Performance Training

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 8

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

An 8 week deadlift specialty program that utilizes high block pulls, low block pulls, and competition style deadlifts to help build maximal deadlift strength. [Read more…]

Filed Under: 8 Week Deadlift Programs, 8 Week Programs, Deadlift Workout Program, Lift Specific Program, Powerlifting Program
Tagged With: 8 Week Workout Plan


Deadlift frequency: 2

JV Askem Strongman Periodized Program

Last updated April 18, 2020
Experience level: Advanced, Intermediate

Weeks: 8

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Powerlifting, Strength, Strongman

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]

Filed Under: 8 Week Bench Press Programs, 8 Week Programs, 8 Week Squat Programs, Strongman Programs
Tagged With: 8 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Frozenkilt 8 Week Overhead Press Program Spreadsheet

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 8

Periodization: Undulating Periodization

Powerlifting meet prep program: No

Program goal: Strength, Strongman

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is Frozenkilt’s pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press (aka military press), and dumbbell press. [Read more…]

Filed Under: 8 Week Bench Press Programs, 8 Week Programs, Strongman Programs
Tagged With: 4 Day Workout Plan, 8 Week Workout Plan

Bench press frequency: 3

Overhead press frequency: 1

Brazos Valley Barbell 8 Week Intermediate Powerlifting Program

Last updated April 18, 2020
Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 8

Periodization: Undulating Periodization

Powerlifting meet prep program: No

Program goal: Powerlifting, Strength

Uses RPE:Yes

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Brazos Valley Barbell Intermediate Powerlifting Program Overview

  • Written by David Woolson with Brazos Valley Barbell
  • 8 week powerlifting program
  • 1 deload week
  • 5 days per week
  • 3x weekly squat
  • 3-4x weekly bench press (if counting bench variations like CGBP)
  • 2x weekly deadlift

Long program description and video overview are available below. [Read more…]

Filed Under: 8 Week Programs, Powerlifting Program, Programs
Tagged With: 5 Day Workout Plan, 8 Week Workout Plan
Squat frequency: 3
Bench press frequency: 3, 4
Deadlift frequency: 2

Calgary Barbell 16 Week + 8 Week Program Spreadsheets

Last updated April 18, 2020
Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 16, 8

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Powerlifting, Strength

Uses RPE:Yes

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Written by Calgary Barbell, the 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet. You can, however, run them even if you’re not prepping for a meet. Both programs are quite similar, with the primary difference between the two being that the 16 week program has a more full progression of each lift, whereas the 8 week program is more a training snapshot. [Read more…]

Filed Under: 16 Week Programs, 8 Week Programs, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan, 8 Week Workout Plan
Squat frequency: 2, 3
Bench press frequency: 4
Deadlift frequency: 2, 3
Overhead press frequency: 1

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