Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Search in posts
Search in pages
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Bodyweight Workout Programs
        • Home Workouts
        • Armstrong Pull Up Program
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Lifting Programs
      • Full Body Workout Plans
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Days per Week
      • 3 Day Split Routines
      • 4 Day Split Routines
      • 5 Day Split Routines
      • 6 Day Split Routines
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout for 2021
        • Strongest Pre Workout 2021
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Dark Energy Pre Workout Review
        • Best Stim Free Pre Workout
        • Best Thermogenic Pre Workout for Weight Loss
        • Best Pre Workout for Beginners
      • Best Whey Protein Powder
      • Best Creatine
      • Best Mass Gainers
      • Homemade Pre Workout
  • Forum
  • Submit a Program
  • Contact
    • About
Home ยป 17

17 Week Block Periodization Powerlifting Peaking Program by Brad Arbic

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

Weeks: 17

Periodization: Block 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

Program Summary

This is a 17 week powerlifting peaking program broken up into 3 different training blocks: hypertrophy, strength, and peaking. It uses 4 training days per week: squat, bench press, deadlift, and another bench press training session. [Read more…]

Filed Under: 17 Week Programs, Peaking Program, Powerlifting Program, Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2
Deadlift frequency: 1

SuperTotal Program (17 Weeks) by Brian Simmons

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 17

Periodization: Block Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, SuperTotal

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 17 week program for SuperTotal training designed by Brian Simmons. As a quick reminder, SuperTotal training combines the power lifts (squat, bench press, and deadlift) with Olympic lifts (snatch and clean & jerk). So it really requires well-rounded athleticism from the lifter. There’s a video at the bottom of this post that discusses SuperTotal training in more depth if you’re interested. [Read more…]

Filed Under: 17 Week Programs, Olympic, Powerlifting Program, Programs, SuperTotal
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1

Latest Programs

  • Kaged Muscle Whey Protein Isolate Powder Review
  • Strongest Fat Burner Supplements
  • Somatomax Review
  • 15 Week Intermediate Powerlifting Program (2021 Update)
  • 6 Week Patrik Nyman Prilepin Bench Press Program

Supplements & Equipment

  • The 6 Best Cheap Whey Protein Powders on Amazon Prime + Everywhere Else
  • 5 Best Squat Shoes for Powerlifting and Weightlifting
  • The 6 Best Knee Sleeves
  • 12 Best Powerlifting Books for Novice to Advanced Lifters
  • Best Chalk and Liquid Chalk for Lifting
  • Best Nose Tork and Ammonia Caps
  • Approved Equipment by Federation
  • How To Make Your Own Preworkout and Save $

Have Questions? Ask the Forum!

Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger.
Check it out at forum.liftvault.com

Copyright © 2021 All Rights Reserved · Lift Vault · Celebrity Workout Programs · Privacy Policy · Medical Disclaimer