Free Programs and Spreadsheets
Last updated
Experience level: Beginner, Intermediate
Weeks: 10
Periodization: Linear Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
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The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. It is low-medium in volume, which leaves plenty of recovery room for accessories.
The goal is to add kilos to your max deadlift while making you comfortable with working with weights closer to your max for doubles and triples, all without leaving you drained for the other sessions of the week. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 10
Periodization: Block Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No
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Joe Delaney’s Ibiza Shreds program is a 6 day upper/lower split workout routine focused on bodybuilding and hypertrophy. It runs for 3 blocks spread across 10 weeks, each week comprised of two upper body training days, two lower body training days, and two isolation exercise + abs training days. [Read more…]
Last updated
Experience level: Beginner, Intermediate
Weeks: 10
Periodization: Linear Periodization, Undulating Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):No
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The BarBend 10-week powerbuilding program was designed with the expertise of BarBend’s Fitness Editor Jake Boly MS CSCS, and is a program that was created in partnership with Gravitus mobile app. [Read more…]
Last updated
Experience level: Intermediate
Weeks: 10
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
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Created and shared by /u/Kroamatik as a “generic 10 week program” structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10). [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 10
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Olympic Weightlifting, Peaking
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This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. [Read more…]
Last updated
Experience level: Intermediate
Weeks: 10
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
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This 10 week powerbuilding program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. On this program you’ll hit a major compound movement(for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises. [Read more…]
Last updated
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 10, 12
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal:Hypertrophy, Peaking, Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. [Read more…]