Provided below are FREE Powerlifting programs to be able to help in your strength progress, all you have to do is download, enter in your Maxes, and GO!

These programs DO NOT guarantee injury-free lifting, as that is just a part of our sport, but they are designed to help limit the occurrence and severity of the injuries that strength athletes endure, while still providing a platform for strength progression. To get more information on the reasoning, theories, and principles behind these programs, visit the Blog section for more information, and in particular check out the blog post STOP Being So Specific!!! to see the main difference between these programs and the typical Daily Undulating programs that are currently in circulation.

While I would not call these “cookie-cutter”, due to the fact that much time and thought has been put into each one to be applicable to the majority of lifters, the fact is everyone is different, and if you truly want a customized approach for your needs and particular issues, please feel free to reach out to me through the Contact section for options on Individualized Coaching Plans.

Click on the links below to download your FREE program! If you like them, let me know, or if you have some suggestion on how to improve upon the program, I am open ears. Love to hear feedback!

14 Week Intermediate Competition/Testing Program

This is a 14 week program designed for intermediate level lifters, taking you through a volume, strength, and peaking phase that leads into either competition or a test day. This program is also geared towards those who are less injury resilient, and if you are stumbling across this blog, I would assume that may very much apply to you. It does not mean it cannot apply to others, but this program was written to help with long term health, but the downside to that will be short term strength progress. The goal is long term progress, and that can only be achieved if you are staying injury free. Squat, Bench, and Deadlift movements/variations are auto-populated through adjusting the training maxes in the top left corner of the document. I plan on also releasing a more RPE based template, as the fact is that programming squat variations based off of percentages is not optimal, as everyone’s strength abilities on variations will be differing. RPE on heavy movements though can also be a downfall if someone is not in-tune with being able to gauge their reps left in the tank, so there are pros and cons to each. Accessory movements are RPE based, and an RPE scale is included at the top of the document as well. Training maxes are meant to stay fixed through this training cycle, not adjusted through testing or monthly linear increases. Training maxes should be based off of your best numbers hit, or conservative estimates based in your current training. The volume and strength phases feature undulating repetitions and absolute/relative intensity schemes, whereas the peaking phase is more of a linear based intensity increase. Deloads are VITAL for your proper recovery within this program, so make sure to do these just as written. From what you can gather through the blog posts regarding my training philosophies, specificity is low priority during the volume phase, increases slightly during the strength phase, and then increases to high priority during the peaking phase. This is to allows for proper recovery and joint health throughout the training cycle, limiting the weight needed to produce an adaptation and reducing repetitive motion that can be a downfall of high specificity plans. And a couple final notes, in that this is programmed for someone whose natural competition squat is low bar. If high bar is your primary squat, use that for your competition lift and safety bar squat as the replacement for the programmed high bar movements. Also, if low bar has historically caused significant bicep or shoulder pain yet is still your competition squat, feel free to substitute a buffalo bar in for the competition squat if needed for reduced pain. Lastly, if you are experiencing any type of overuse signs or have possible worries about recovery, BFR (Blood Flow Restriction) Bulgarian Split Squats can be substituted for standard Bulgarian Split Squats to allow for extra recovery when needed.

 

14 Week Intermediate Competition/Testing Program (Template Version)

Same as the 14 Week Intermediate program, but instead of all variations auto-populating, variations are set to a RPE based approach. Which program variation you choose to run will be based off your experience and ability to properly gauge RPE. If RPE is something you are confident in implementing, this version will be better suited for you, as you will be able to auto-regulate the program to your abilities. For the Squat and Bench variation boxes, these have a drop down box that give you the ability to choose which variation you would like to use. Once you choose a variation, go through each week and change the variation to the same one as well. Do not alter variations on a weekly or even monthly basis. Choose a variation and stick with it for the duration of the 14 week cycle. You can also see a full list of the variations to choose from if you scroll down, located below Week 1/Day 4’s programming. Make sure to read the the full programming notes on the previous 14 Week Intermediate plan, as this will give you the rest of the information needed to complete this program optimally.

 

10 Week Beginner Rolling Program

This is a beginner training program that is written to be used on a rolling basis, meaning once the 10 weeks is finished, restart from the beginning and run it again. This program is also geared towards those who are less injury resilient, and if you are stumbling across this blog, I would assume that may very much apply to you. It does not mean it cannot apply to others, but this program was written to help with long term health, but the downside to that will be short term strength progress. The goal is long term progress, and that can only be achieved if you are staying injury free. This program goes from volume to strength phases, and does not include a peaking phase, as it is not programmed to lead directly into competition, but instead intended for beginners to build a solid and strong base of size and strength. The training maxes chart on the top right does not auto-populate the document, but can be used to insert your estimated maxes. The BOLDED numbers on Week 1 and 6 in the Squat, Bench, and Deadlift columns are the numbers that auto-populate the document. Read the instructions carefully on what to insert within those boxes, as it will determine the future of the training cycle. Week 1 and 6 are testing weeks, and are used to continually adjust your training maxes on a monthly basis to account for the large strength increases that beginner’s usually see.  Most of the main movements are programmed off of “reps left in the tank”. For example, if it says “Work up to a 6RM /w 2 reps left in the tank”, what that means is to find a weight you could do 8 reps with to all out failure, but stop at 6 reps instead, leaving two more reps in tank. Especially on the testing weeks, you may have to do multiple sets until you find that weight. If you do a 6RM /w 3 reps left in the tank, but it calls for 2 reps left in the tank, slightly increase the weight until you find the appropriate load. If you overshoot the designated weight, do not worry about going down in weight and trying to do another set, just count that as your main set and make an estimate of what the weight should have been to hit the designated RM, and use that weight for further calculations. The accessory movements are programmed mainly off of RPE (Rate of Perceived Exertion), and the document includes an RPE scale at the top for reference. And a couple final notes, in that this is programmed for someone whose natural competition squat is low bar. If high bar is your primary squat, use that for your competition lift and safety bar squat as the replacement for the programmed high bar movements. Also, if low bar has historically caused significant bicep or shoulder pain yet is still your competition squat, feel free to substitute a buffalo bar in for the competition squat if needed for reduced pain. Lastly, if you are experiencing any type of overuse signs or have possible worries about recovery, BFR (Blood Flow Restriction) Bulgarian Split Squats can be substituted for standard Bulgarian Split Squats to allow for extra recovery when needed.