Free Programs and Spreadsheets
By Kyle Risley
Last updated
Recommended by Lift Vault: Yes
Experience level: Advanced, Intermediate
Weeks: 11, 6
Periodization: Linear Periodization
Program goal: Deadlift, Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes
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Matt Gary at SSPT is well-known as an advocate of mainly performing the competition deadlift only as singles.
The main reasons for this is that it gives the athlete more opportunity to practice their approach and setup of the lift and that it removes the stretch reflex from assisting with subsequent reps.
[Read more…] By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Block Periodization
Meet prep program: No
Program goal: Powerlifting
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
David Woolson, strong and smart dude over at Brazos Valley Strength, has boldly declared that he intends to release free powerlifting programming over the next year.
[Read more…] By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Advanced, Intermediate
Weeks: 10
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
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
Strength 2.0 is a 10 week powerlifting program created by David Woolson at Brazos Valley Barbell. The program utilizes 5 training days per week, calculates load based on RPE and percentage of one rep max, and ends with attempting to set a new one rep max.
[Read more…] By Kyle Risley
Last updated
Experience level: Beginner
Weeks: 10
Periodization: Linear Periodization
Meet prep program: No
Program goal: Powerlifting
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
This is a 10 week powerlifting program for beginners. It was designed to help increase strength in the squat, bench press, and deadlift. It was created by PRs on the Platform.
[Read more…] By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 15
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
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
This is a 15 week, 4 day intermediate powerlifting program by PRs On The Platform, a powerlifting coaching service.
Thanks to PRs on the Platform for sharing this program with Lift Vault through the program submission form.
This powerlifting program is comprised of three training blocks: a volume/hypertrophy block (weeks 1-5), a strength block (weeks 6-10), and a competition peaking block (weeks 11-15). As such, it can be used for meet preparation.
[Read more…] By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 12
Periodization: Block Periodization, Linear Periodization
Meet prep program: Yes
Program goal: Powerlifting, Strength
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
Heavy, Light, Medium (HLM) programs are a simple and effective way to organize strength training. Each training session consists of either a heavy, medium, or light load for a given lift. The HLM training style is extremely flexible and can be used to accommodate many training goals.
[Read more…] By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Hypertrophy, 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
Tiger Shark is a 6 week bench press program for intermediate and advanced level lifters. It was created by Nik D (@niklas.damb). As it only programs for the bench press, it is recommended that this is combined with a squat program and a deadlift program. [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: 3
Program goal: Powerlifting, 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
Garrett Blevins is a strength training coach, powerlifter, and co-creator of the Juggernaut A.I. training system. Below are three different powerlifting programs that he shared for free: an early novice powerlifting program, a late novice powerlifting program, and an early intermediate powerlifting program. [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: 11, 12, 8
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: High Volume, 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
Dietmar Wolf is the head coach of the Norwegian powerlifting team. Below you’ll find some programs that are either attributed to him or have been released directly from the Norwegian Powerlifting Association. One program is from a Norwegian powerlifter named Frode Haugen; this program is labeled accordingly to reduce confusion. [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: 10
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
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
Prep10 is a 10 week powerlifting peaking program designed for beginners and intermediates. It uses block periodization to take the lifter through a 5 week hypertrophy mesocycle, followed by a 1 week transition mesocycle, a 3 week intensity mesocycle, and a 1 week deload. This program could be used to peak for a meet taking place on week 11 (assuming week 10 is the deload week). [Read more…]
By Kyle Risley
Last updated
Experience level: Advanced
Weeks: 7
Periodization: Linear Periodization, Undulating Periodization
Meet prep program: No
Program goal: Peaking, Powerlifting, Strength
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
Atlas Rising is an advanced 7 week powerlifting program with 3 training days per week. It is formed from a combination of the Russian Squat Routine for squats, MagOrt for deadlifts, and Hepburn Method A for bench press and overhead press. I would expect this program to improve the squat and deadlift, but not the bench press or overhead press, which simply would be maintained.
This “frankenprogram” was created by /u/PaulTheMediocre, who used it to achieve the following results: [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 8
Periodization: Linear Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): No
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
The “Dad Bod” Bridge program is a workout routine submitted by a Lift Vault reader. It is designed for busy people (especially parents) that are looking for any easy to follow routine that will help them grow and maintain strength in a limited amount of time. As the name suggests, it was inspired by The Bridge, a late stage novice strength program created by Barbell Medicine. [Read more…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 4
Periodization: Linear Periodization
Meet prep program: No
Program goal: Powerlifting, Retraining
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
ReTrain is a 4 week powerlifting program designed to ramp up lifters that have taken a lengthy break from training. With COVID-19 shutting down gyms across the world for several months, many lifters will find themselves in the scenario of going back to the gym to start working out again. The goal of this program is to help those lifters safely and effectively ease themselves back into a regular training routine. [Read more…]
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Beginner, Intermediate
Weeks: 7
Periodization: Linear Periodization, Undulating Periodization
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
Connor Lutz is a powerlifting competitor and coach at Calgary Barbell. These are a few different powerlifting programs he shared several years back. There are three powerlifting programs in total: a beginner program, an updated intermediate program, and an old intermediate program. [Read more…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Hypertrophy, Mass, 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
This mass building workout focuses on stimulating muscular hypertrophy and developing raw strength. It is a 12 week powerlifting program built on 4 high volume training sessions per week and was developed by Ryan Mathias at Mathias Method. It is a peaking program that is designed to build your one rep max in the squat, bench press, and deadlift for meet day. [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: 10
Periodization: Linear Periodization
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
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…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 12
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
Omnidroid is a 5 day strength program Reddit user /u/benchpauper that runs for 12 weeks. It is structured a bit different than other programs and is definitely worth checking out if you’re a strength training enthusiast. It has a fair amount of heavy singles followed by back off volume and accessories. It looks like a lot of fun to run. [Read more…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: Yes
Uses 1RM Percentage(%): No
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 12 week powerlifting peaking program based on rate of perceived exertion (RPE). It uses 4 training days per week and divides the 12 week program into four different training blocks ending with a taper. It was created by Matt Mignone at Mignone Strength [Read more…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 17
Periodization: Block Periodization
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
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…]
By Kyle Risley
Last updated
Experience level: Advanced
Weeks: 5
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: 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
This is a high frequency, up to 5 training days per week, daily undulating bench press program shared by Empire Barbell. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks.
[Read more…]