Free Programs and Spreadsheets
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
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
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
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
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
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…]
Last updated
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 10
Periodization: Undulating Periodization
Powerlifting meet prep program: No
Program goal:Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
Combining GZCL for squats, Mag-Ort for deadlift, and Deathbench for bench press, this hybrid program became popularized on Reddit by /u/truthlesshunter. [Read more…]
Last updated
Recommended by Lift Vault: Recommended
Experience level: Advanced, Intermediate
Weeks: 10, 14
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
Released in February 2018, this deadlift specific program is the latest in a long line of excellent powerlifting programs from Jonnie Candito.
This is an advanced deadlift program and should not be used by novice lifters. For the novice and intermediate lifter, check out Candito’s 6 Week Program or Linear Strength Programs.
The advanced deadlift program is structured as follows: [Read more…]