6 week powerlifting peaking program. But let me simplify it for you.

6 week powerlifting peaking program The following table presents a workout routine template that you can follow while being on the 6 week Soviet Peaking Powerlifting Program. Apr 17, 2020 · Following his advanced deadlift program and advanced squat program, Jonnie Candito’s advanced bench press program is a bench-focused program for athletes looking to bust through stubborn plateaus. This is not designed for running back to back, as it accumulates a significant amount of fatigue throughout the duration of the program. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume. May 7, 2024 · Discover the top 5 powerlifting programs for newbies. So, if you want to achieve peak preparedness, you can follow the training routine by downloading the spreadsheet from here. Through a tapering process, lifters prepare themselves for peak performance to demonstrate their strength and ability in competition. Training is broken into three distinct blocks: intensification #1, volume, and intensification #2. The Russian bench press program is a 3-day bench press peaking program that targets to enhance the bench pressing strength of an intermediate or advanced lifter. Let’s have a look at it. Take the guess work out of deciphering Sheiko spreadsheets and go straight to the source. Apr 18, 2020 · Released in February 2018, this deadlift specific program is the latest in a long line of excellent powerlifting programs from Jonnie Candito. Their training methods are unique in The 12-week powerlifting peaking program developed by Ed Coan is foolproof and quite simple to follow. 3 Advanced- Fast Peak2 Barbell Medicine Peaking Program Spreadsheet Barbell Medicine Peaking Program Overview 3 program Mar 29, 2023 · This Chinese Olympic weightlifting program is a 3 day, 4 week peaking block designed for competition preparation. Non-6 week peaking workouts will be less intense. 3 weeks prior. It allows the athlete to input their current 1RM for the squat, bench press, and deadlift and programs every workout until meet day. Competing in a powerlifting meet in 11 weeks, and I was wondering if I can run it as a peaking program? Oct 1, 2019 · The 1RM increase is 10%, making it an ambitious peaking program, although it does allow for a deload period half way through the program for recovery. For heavy snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss - drop the weight and take a last single to finish on a make. Candito 6 Week + Advanced Bench Press Hybrid Program Overview If you enjoy […] Apr 18, 2020 · This is a 12 week powerlifting peaking program based on rate of perceived exertion (RPE). Feb 23, 2024 · 6 Week Bench Press Program Spreadsheets Here is a filtered list of powerlifting bench press programs that last for 6 weeks. Apr 26, 2022 · Powerlifting Pronto is our minimalistic powerlifting program. The goal of the program is to make you bigger and stronger in the three powerlifts: the squat, the bench press, and the deadlift. Jul 11, 2020 · The Principles Of The Eight Week Powerlifting Program The program starts with a two-week preparatory phase which focuses on increasing total workload to best prepare you for heavier lifting in the following weeks. Apr 18, 2020 · This program, billed “the best fucking 12 weeks of powerlifting you’ll have all year” is a powerlifting peaking program best suited for meet preparation. Six weeks long, with three workouts per week. I highly recommend signing up for the free course at KIZEN that accompanies this program and guides you every step of the way. Aug 16, 2021 · Jonnie Candito’s 6 week program is a powerlifting peaking program. After training for years, it ultimately becomes difficult for experienced lifters to improve their performance. Format: Bench 2x weekly Rep range of 1, 3, and 5 February 21, 2019 […] Aug 24, 2017 · Cast Iron Strength 12 Week Powerlifting Total Builder. Before I go on, here's some background, so you know what kind of lifter I am. It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be lifting at high intensity for squat, bench press, and deadlift. Mar 13, 2024 · Powerlifting Polka is one of our most popular and effective powerlifting programs. Don't see the program spreadsheet you're looking for? Check out all powerlifting programs or all strength programs. May 4, 2023 · Written by Calgary Barbell, the 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet. If you have any questions let me know. Both seek to improve your 1 rep max by 5% after the end of the cycle. Candito 6 Week Strength Program The actual program is relatively complex. […] The old school bench press program is a workout routine for increasing your bench press strength. [Read more…] Apr 17, 2020 · Ed Coan, arguably the GOAT of powerlifting, has a few popular programs floating around, including the Coan Phillipi Deadlift Routine. The program is explained in great detail in this PDF. The program is simple with mostly compound lifts and limited assistance work for a time-efficient way to improve competition lifts. Yuri Verhoshansky recommends resting 4-6 minutes in between sets of major movements. He developed his own 14-week powerlifting peaking program to help intermediate lifters achieve peak preparedness. Additionally, there is a lot of variation. This 6-week powerlifting program includes instructions to enter 1-rep max values for squats, bench press, and deadlifts. Jul 13, 2020 · 7 Week Powerlifting Programs Here is a filtered list of powerlifting programs that last for 7 weeks. As such, it can be used for meet preparation. What I'm thinking is something like this: 4 weeks prior Heavy triple for bench and squat. First time my total went from 1085lbs to 1169lbs, second time I hit a 1240lbs total (202lbs bodyweight). Mar 3, 2025 · 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). I'm a 171cm/5'7", 73KG/160lbs, 23M Singaporean aspiring competitive powerlifter (so I haven't competed yet, but planning soon when Apr 18, 2020 · Jonnie Candito’s 6 week program is a powerlifting peaking program. He has been in and out of the competitions since 1980, participating and dominating in various categories. In other words, this program has a solid pedigree as a legit powerlifting option for the natural trainee. With many accolades and records to his name, Coan continues to be an inspiration for many hardened lifters. To search through all Lift Vault programs using a variety of criteria, check out the Lift Vault Program Library. Maybe I'm being too picky idk, but my only real caveats are I want to squat at least twice a week and deadlift every other week. 1RM improvements are saved for meet day. Competing in a powerlifting meet in 11 weeks, and I was wondering if I can run it as a peaking program? I have the following options: 1 - Do mobility and technique work until 6 weeks out, then run candito until comp to peak. Oct 2, 2022 · Want to get into the sport of powerlifting? This article is a guide to powerlifting, with the best 10-week powerlifting programs for different stages. If I where going into a comp and I ran this for all my static lifts. The programme (General Layout). Note: Novice lifters will Jun 24, 2024 · The Candito program is a 6-week program that can be categorized as a strength peaking routine. Post-2019 I've run 531 BBB a few times, SBS RtF Days a few times, and a Soviet Peaking The 12 Best Powerlifting Programs Calgary Barbell 16 and 8 Week Programs Bullmastiff Program Kizen 12 Week Powerlifting Peaking Program Sheiko Programs Candito 6 Week Program Juggernaut Method Base Template Greg Nuckols 28 Programs Beginner Powerlifting Programs Intermediate Powerlifting Programs nSuns Programs Jim Wendler 5/3/1 Programs Madcow 5x5 Program What is a powerlifting program? A Apr 18, 2020 · This is a 12 week powerlifting peaking program designed by Fred Hatfield. Make a copy, plug in your 1RMs, and get ready to crush PRs. All mobile friendly and hosted by Google Sheets. This can aid in your recovery and is a key part of the overall peaking process. Table of Contents1 Barbell Medicine Peaking Program Overview1. Lift Specific 3 Week Programs 3 Week Squat Programs In this video I am reviewing the most recent program that I did, it is the 6 week Soviet peaking powerlifting program. Squat Resources Here are some helpful articles to help you learn more about the squat and its variations. Nov 8, 2021 · Overview This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. The differences between the 9 week and 12 week peaking cycles can be seen below: Table of […] Mar 30, 2022 · For those of you that don’t know - this is Matt Kroc’s deadlift programme. As you progress through the weeks, the training volume and intensity gradually increase up to the end of week seven. To train with this program The ultimate aim of the 12-week classic powerlifting peaking program is to help intermediate and advanced powerlifters achieve their maximum potential before a competition or lifters’ meet. The program seems to really work well for me, after messing around on 5/3/1 and Juggernaut method, it literally felt like I was making novice gains all over again. Whether you're looking to peak a specific lift or train all 3, you'll find a spreadsheet that meets your needs. Running each block once would represent 14 weeks of training […] Jonnie Candito’s 6 week program is a powerlifting peaking program. Nevertheless, I’m excited to see what David […] Oct 18, 2022 · 6 Week Soviet Peaking Powerlifting Program [with Spreadsheet] By Dr Workout Staff When it comes to the world of strength training and strength-oriented sports, the Russians have acquired an eminent position. Post-2019 I've run 531 BBB a few times, SBS RtF Days a few times, and a Soviet Peaking The 6 Week Power Bench Press Program contains two workouts per week (A and B) over 6 weeks that progressively increase the weight lifted. Both programs are quite similar, with the primary difference between the two […] Aug 16, 2021 · Jonnie Candito’s 6 week program is a powerlifting peaking program. It ends with completing two singles at 105% of the lifter’s beginning 1 Apr 18, 2020 · This is a 6 week beginner powerlifting peaking block from Squats & Science. Heavy double. UPDATE: Ran it again, but only for 4 weeks. It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. This document outlines a 6 week Russian bench press program with the goal of increasing a lifter's 1 rep max from 100 pounds to 105 pounds. Feb 9, 2019 · Doing my first meet on March 23rd. Each workout focuses on either 1 rep, 3 reps, or 5 reps at prescribed percentages of the user's 1 rep max to gradually build strength. It was originally designed for school-aged lifters that were only able to train 3 days per week. Something similar has been done before by Your Strongest Year, who released nine 4 week training blocks for 36+ weeks of training. Would you consider this a “basic peaking programme”? For example. This will be close to my second attempt. Apr 18, 2020 · Filed Under: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs Tagged With: 3 Day Workout Plan, 6 Week Workout Plan Storefront for Powerlifting TechniqueDeadlift Week Off The Floor: 12 Week Bottom End Deadlift Program. And maybe even moving events (1rep max is 110% comp weight) would this work? What’s the feeling for this? Most SM events are reps Jul 17, 2020 · Prep10 is a 10 week powerlifting peaking program designed for beginners and intermediates. See Full July 18, 2018 Steve Shaw 6 Week Russian Powerlifting Peaking Program This peaking program was pulled from an interview that John Abdo had with Russia Jan 29, 2024 · 5 Week Powerlifting Program Spreadsheets Here is a filtered list of powerlifting programs that last for 5 weeks. Apr 17, 2020 · Prepare for your next powerlifting meet with these free powerlifting peaking programs. Feb 12, 2024 · These powerlifting deadlift programs, many of which are designed for peaking, will help you achieve some new PRs on the king of the lifts! Enjoy these free spreadsheets for the most popular deadlift powerlifting programs. It includes main lifts as well as assistance exercises each day and specifies techniques like bands, pauses, and reverse bands. This 5-week training program focuses on increasing strength in the back squat, bench press, and deadlift through a progression of sets and reps with increasing weight. Apr 18, 2020 · This is a 6 week beginner powerlifting peaking block from Squats & Science. Candito, Greg Nuckols, Russian Squat Program, and more. Don't see the program spreadsheet you're looking for? Check out all 4 week programs or all bench press programs. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform. May 2, 2024 · With specific focus on competition lifts, peaking and tapering programs are crucial for success in powerlifting. That means more sets, fewer reps, and a lot of heavy weight. Beis in an early 1990’s issue of Natural Bodybuilding, the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max. This is an advanced deadlift program and should not be used by novice lifters. 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. In this article, I’ve shared an ultimate, easy-to-follow, and effective 6 week Powerlifting Program that can help you gain approximately 15lbs. Rep schemes for each program are included below the spreadsheets. Besides that I'd Jul 18, 2018 · Use this 6 week Russian strength-peaking powerlifting program to help you crush new one rep maxes on the big lifts. May 18, 2014 · In other words, for you natural trainees, this program was designed by a natural, for naturals, and it has been field tested and approved by Jonnie Candito himself. Dec 24, 2021 · The 6-week program’s structure resembles a stereotypical powerlifting split and focuses on upper/lower workouts rather than muscle group based workouts. Oct 24, 2025 · This program does not include the conventional 4-week hypertrophy block to start the 12-week program. [Read more…] May 6, 2021 · 3 Week Powerlifting Program Spreadsheets Here is a filtered list of powerlifting programs that last for 3 weeks. Apr 18, 2020 · This is a 14 week strength and peaking block for advanced powerlifters. It consists of four training sessions a week. During the early phases of a training cycle, an intelligent approach includes many different types of non-specific lifts. May 3, 2023 · Jonnie Candito’s 6 week program is a powerlifting peaking program. The 9 week powerlifting peaking program is an effective training module that produces effective results for intermediate and advanced lifters. It is six weeks long and comes in three versions: a 3-, 4-, or 6-day program. With a structured 12-week program, you can make significant progress without getting lost in the weeds. Squat is trained twice per week, bench press is trained three times per week, and deadlift is trained once a week. May 19, 2023 · Maximize strength with our 12 week powerlifting program! Three phases: volume, hypertrophy, and peaking, all centered on squats, deadlifts, and bench press. It was created by Matt Mignone at Mignone Strength (@mignonestrength) and is generally recommended for intermediate and advanced lifters. The program consists of 3 lifting sessions per week on Monday, Wednesday, and Friday with varying sets, reps, and weights each week to progressively overload the lifts and push toward the new 1 rep max goal. Aug 26, 2020 · The 12 Best Powerlifting Programs Calgary Barbell 16 and 8 Week Programs Bullmastiff Program Kizen 12 Week Powerlifting Peaking Program Sheiko Programs Candito 6 Week Program Juggernaut Method Base Template Greg Nuckols 28 Programs Beginner Powerlifting Programs Intermediate Powerlifting Programs nSuns Programs Jim Wendler 5/3/1 Programs Madcow 5x5 Program What is a powerlifting program? A Feb 13, 2022 · 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. Background: I've been lifting since 2015, but a good chunk of that was on/off and full of fuckarounditis until 2020. But let me simplify it for you. The focus will be on peaking for your next powerlifting meet. With the help of a well-defined RPE program, the tapering process Jan 14, 2025 · When it comes to powerlifting, programming often feels overwhelming. I ran the program twice to see it effectiveness and discovered that it’s really good yet heavily taxing on your body. It’s free in Tnation. Moderately heavy deadlift. Peaking or tapering in powerlifting is adjusting the intensity of training over a specific period to reduce physical and mental fatigue and maintain strength. Honestly, having to 1rm every 6 weeks was starting to really wear on me. Dec 6, 2023 · If you’re looking for a well-structured workout program to gain strength and reach your new 1RM, you’ve come to the right place. This program is further split into distinct segments aimed at manipulating the intensity, volume, focus, and complexity of the training period, which extends for up to 6 weeks under this program. Squat vs Hack Squat Squat vs Belt Squat Hack Squat vs Leg Press Squat vs Leg Press Split Squat vs Lunge How to Squat with Correct Form How to Front Squat with Correct Form Squat Muscles Worked Front Squat The 10 week powerlifting peaking program that we are going to talk about was developed by Ed Coan, arguably the greatest powerlifter of all time. Some of these are better suited for powerlifting meet preparation or peaking, while others are better for off-season training. The program tracks the user's starting 1 rep max, calculates an estimated new 1 rep max at the end, and provides customized Happy Thursday everyone! I recently completed Candito's 6 Week + Advanced Program in prep for a powerlifting meet and figured I'd give a review. The advanced deadlift program is structured as follows: [Read more…] Apr 18, 2020 · This is a 17 week powerlifting peaking program broken up into 3 different training blocks: hypertrophy, strength, and peaking. It is held in especially high regard for improving the one rep max of the squat, though it programs all three lifts. It trains a wide variety of compound and isolation movements to build strength and develop muscle mass. It was designed by Parakonan Training for the “humble-hungry” lifter: humble enough to know when to take weight off the […] Feb 23, 2024 · Filed Under: , , , , , , , , Tiger Shark 6 Week Bench Press Program By Kyle Risley Last updated August 11, 2020 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 I'm currently 6. The four weeks of high reps to start a new block really can provide a great mental break and change of pace and intensity for the lifter before getting into an adaptation phase and peaking phase. Jul 18, 2018 · Use this 6 week Russian strength-peaking powerlifting program to help you crush new one rep maxes on the big lifts. Aug 4, 2023 · It's a 26 week powerlifting peaking program designed to help you crush PRs at your next meet. This weight will be close to my opener. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. I know some lifters really enjoy that (me included). Aug 1, 2021 · This mass building workout focuses on stimulating muscular hypertrophy and developing raw strength. Oct 24, 2025 · Tapering or “peaking” for powerlifting is the process of adjusting a training program to reduce fatigue built from training while maintaining strength adaptations. The Candito 8 Week Program - My Best Intermediate Powerlifting Program What do you think about Jonnie's approach to this? His 6 week program is a staple, will this be even more? Anyone already using it? Sounds like a great alternative to the AI programs. Feb 13, 2022 · 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). New comments cannot be posted and votes cannot be cast. I have used this program to increase my 1 rep max on the bench press. 5 weeks out from a meet and am looking for input on how to peak and what you all do. Don't see the program spreadsheet you're looking for? I ran the candito 6 week program and had fantastic results. 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. Powerlifting Polka is a mash-up of our most popular programs for the three big lifts: Squat Samba, Bench The Jonnie Candito 6 Week Powerlifting Program holds a prime spot when it comes to powerlifting peaking programs. Feb 13, 2022 · Strength 2. Day Structure and Exercise Selection. Jul 7, 2024 · Perhaps you are looking for a top of the line, free training program that helps to incorporate different methods of training, such as progressive overload, and maybe even some deload weeks, overall helping you to get really get strong. Whether you’re a powerlifter or a typical fitness enthusiast, if you want to gain your strength in an organized and Feb 13, 2022 · 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). A taper on the other hand is a reduction of overall training loads, also known as a step taper. I ran CB 16 weeks two times for two meets and had great results. The schedule To turn this into a longer off-season program of 8-10 weeks, you can start peaking one of the lifts on week one, the next lift on week two, and the third lift on week three. For the novice and intermediate lifter, check out Candito’s 6 Week Program or Linear Strength Programs. Program Overview 4 week peaking mesocycle 3 training days per week Trains a variety lifts, but is designed to peak the snatch and clean & jerk Trained lifts include the snatch, clean Nov 1, 2021 · This is a 6 week conjugate powerlifting program. Apr 18, 2020 · 10 Week Powerlifting Program (RPE, Meet Prep) By Kyle Risley Last updated April 18, 2020 Experience level: Intermediate Weeks: 10 Periodization: Undulating Periodization Meet prep program: Yes Program goal: Peaking, Powerlifting 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. Oct 1, 2019 · This is truly a no-frills 11 week peaking program for the deadlift. This is an over reach programme for squat and deadlift so it will be tough on your body DO NOT RUN THIS PROGRAMME BACK TO BACK unless you want to end up injured. But, if you can get through it, this 12-week peaking program will make you brutally strong, guaranteed! Dominate your next meet with a Custom Powerlifting Program made 6 Week Power Bench Press Peaking Program Spreadsheet The best time to use the bench press program is before a competition or for powerlifters’ meet preparations. Each week is themed and has workouts tailored for that specific goal. This guide walks you through exactly how to build (or download) a science Oct 1, 2019 · As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet. Here are two popular powerlifting programs in 12 and 14 week versions. It is a peaking program that is designed to build your one rep max in the squat, bench press, and deadlift for meet day. Two things I changed from the program was cutting back the Aug 12, 2014 · The last week still has SOME training in it, because light training (vs. [Read more…] Filed Under: 10 Week Programs, Peaking Program, Powerlifting Program, Programs Apr 18, 2020 · Hot off the presses (ha!), this is the free 6 Week Bench Press Peaking Program spreadsheet by KIZEN Training. Today, I’ll guide you through a four-day split approach designed to help you peak effectively and maximize your Aug 4, 2023 · This spreadsheet uses the popular Candito 6 Week Intermediate Program as a base and replaces the regular bench press work with Candito’s Advanced Bench Press Program. The three off days are enough for the body to recover and regenerate for the next cycle. You can, however, run them even if you’re not prepping for a meet. For example, the 1x intermediate deadlift program gives you two weeks of hard work, one week of just speed reps, and a 1RM week. It only requires one powerlifting session per week, allowing lifters to improve their 1RM performance without leaving their bodies exhausted after each workout. Includes peaking strategies and adjustments for equipped lifting. 4 days a week Total body sessions Deload on week 7 and 13. Testing is done in week 6 to evaluate strength gains. Lift heavier now! Program Principles Tom McCullough is a powerlifting legend. It is based on training twice each week: once heavy, once light. The hypertrophy block works in the 60% to 67% range, the strength block works in the 70% to 80% range, and the peaking block works in the 87% to 95% range Dec 29, 2020 · 4 Week Bench Press Program Spreadsheets Here is a filtered list of powerlifting bench press programs that last for 4 weeks. Swap in your meet for the 1RM meet and you're golden. Apr 18, 2020 · The 9 week Extended Russian Power Routine is an extended version of the Russian Squat Routine that is designed to peak all three competition lifts. Since it does not program in any accessory work, it will be up to the individual lifter to program in accessories to compensate for their individual weaknesses. Don't see the program spreadsheet you're looking for? Check out all 6 week powerlifting programs or all bench press programs. It uses 4 training days per week: squat, bench press, deadlift, and another bench press training session. On the “schedule” sheet there are brief explanations of each training block. These can be run for specific lifts or all three lifts. Each training block is […] I hope it’s helpful for anyone thinking of running the program. Every 5th week is Dec 29, 2020 · This is Frozenkilt’s pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press (aka military press), and dumbbell press. It is a 3 day bench press program that accumulat I’m rather new to powerlifting so I decided I’d start with a peaking program to get the numbers and then move on to a slow and steady phases program. Mag-Ort, Coan/Philipi, Candito, N-Suns, and more. Jonnie Candito’s 6 Week Strength Program is a strength peaking program to break your personal records. Maybe you are getting ready for a powerlifting competition and need a program to help you peak. On Monday, we’ll perform a pretty simple 5×5 workout. The best thing about his powerlifting program is that it is simple to follow and easy to understand. Mar 24, 2024 · Following up on the popular Bridge Program, the crew at Barbell Medicine introduced a free peaking program for athletes preparing for a powerlifting or strengthlifting meet. Table of Contents1 Cast Iron Strength – 12 […] Jun 4, 2025 · The Ultimate Powerlifting Program Guide: 3 Science-Based Templates for Every Level Ready to add plates to the bar—and keep them there? Whether you’re learning how to squat without wobbling, squeezing workouts between meetings, or peaking for a meet, the right powerlifting program is your roadmap to bigger numbers. For reference I’m aiming to hit a 455 squat, 320 bench, and 605 deadlift. The document provides a sample training program with projected weights and sets/reps for squats, bench press, and deadlifts over several weeks, culminating in a peak week prior to a projected end date of December 9, 2017. As it only utilizes two bench press training days per week, I’d probably recommend it for more advanced bench pressers that are not able to recover from three bench press training days per week. Archived post. This builds a foundation of fitness and mobility that leads to a dramatically reduced rate of injury Dec 9, 2021 · 26 award-winning powerlifting and powerbuilding programs including free downloads of each workout program with calculators, spreadsheets, and more. It contains four training blocks and can be used to peak for a powerlifting meet. And this program works just fine on a 2x/week frequency, so I don’t think you need to Press 3x/week unless you just don’t like to Bench Press. Day 1 – Squat + Back 1 – Squat 2 – Bench Row Dec 1, 2022 · 8 Week Powerlifting Peaking Cycle Week 1 The first two weeks include four lifting days—two upper body and two lower body. Enhance your strength and achieve your fitness goals with these effective programs. 12 Week Powerlifting Program The 12 week peaking program that we are sharing with you is best suited for competitions and maxing out on powerlifting meet events. Apr 18, 2020 · 6 Week Squat Program Spreadsheets This is a filtered list of 6 week squat programs. Jun 3, 2023 · Overhead Press 1 Day per Week - Powerlifting & Strength Programs Here are spreadsheets for powerlifting and strength programs that require the athlete to overhead press (aka military press) 1 time per week. 12-Week Peaking Program for Powerlifters This is a 12-week advanced powerlifting program for peaking. Nov 27, 2024 · Here's everything you need to know about how to make heaps of progress on Jonnie Candito's six-week strength training routine. total rest) drops MORE fatigue, keeps your connective tissues more limber and preserves better technique. It is six weeks long and you work out five days per week. Sep 22, 2019 · The 9 week Extended Russian Power Routine is an extended version of the Russian Squat Routine that is designed to peak all three competition lifts. Apr 17, 2020 · Written by John Robbins and published by Dennis B. Some of these are for peaking, while others are better suited for off-season training. 2 - Run candito now, then follow a traditional (albeit short) 5-6 week peaking program. 1 Novice1. Format: Deadlift 1x weekly, 11 weeks Rep range declines from 10 to 1 % of 1RM […] Apr 18, 2020 · Arguably the mother of all lifts, these powerlifting squat program spreadsheets will have you adding weight onto the bar in no time. Increase your 1RM in the squat, bench press and deadlift! Jul 18, 2018 · Use this 6 week Russian strength-peaking powerlifting program to help you crush new one rep maxes on the big lifts. The program consists of 3 lifting days per week, with each day focusing on one of the main lifts (squat, bench, deadlift) along with accessories. I have pulled out some of the most important parts in the below overview, but if you wish […] Hey everyone, this is my first post on r/powerlifting, and I decided to share my thoughts and progress on Candito's 6 Weeks Program and how I autoregulated this to see progress in my SBD. Most of the strength-building programs that have been successfully being used by top-class athletes are developed by Russian coaches and professors. Jan 29, 2024 · This is a powerlifting program designed by Empire Barbell that utilizes block periodization. 0 is a 10 week powerlifting program created by David Woolson at Brazos Valley Barbell. RPE ratings are used to gauge exertion on main lifts and adjust Mar 9, 2024 · So I'm thinking of trying to find a program for squats, and like the previous time I just can't seem to find one that matches what I want to do. 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. Each week has four training days. It was written by the highly accomplished folks at Squats & Science. Apr 17, 2020 · Scott Warman’s 10 week bench press peaking program is a bit different than many bench peaking programs in that it focuses on improving the 2RM by 10 lbs. After 6 Free Powerlifting programs and templates for beginners to intermediates! Get an idea of how I program for my athletes and gain strength in the process. My question is this. I’d highly recommend picking up a copy of the Aug 16, 2021 · Try the 12 Week Bench Press Cycle If you enjoyed this 6 week peaking block, check out the longer 12 week bench press program from Kizen. This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. Feb 19, 2023 · A simplified approach to peaking for a powerlifting competition when utilizing the Conjugate Method, featuring a full four-week Conjugate Method meet-peak program. This 6 week program is designed to help peak the bench press, squat, or deadlift. This program is described as a high-frequency, full-body training program. I am going to continue running it, but I’m going to only run it for 4 weeks for a while and skip 1RMing every 6 weeks. By the end of this week, you’ll be completely healed and ready to break things and hurt people… exactly where you’re supposed to be before a powerlifting meet! This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. Trainees are instructed to adjust the Maximize your strength gains with this 8-week powerlifting program focused on back squat, bench press, and deadlifts. What is a good 6 week progression I can follow? The 6th is the week of the meet. A typical 5 day split focuses on one or two muscle groups per session, which has the potential for too much The 6 Week Power Bench Press Program contains two workouts per week (A and B) over 6 weeks that progressively increase the weight lifted. These blocks can be run in order straight through, or can be repeated with some limitations (explained more below). The program never dips below 80% intensity, but never exceeds 90% intensity. 2 weeks prior Openers early in the week Feb 13, 2022 · 8 Week Powerlifting Program Spreadsheets An 8 week powerlifting program is for developing the squat, bench press, and deadlift of an athlete over the course of two months. I'd put my total training age around 4-5 years. Jan 27, 2024 · 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). I believe the TSA Beginner Program can be successfully run leading into a meet, and frankly most novices don’t need much time to peak anyway. Feb 23, 2024 · This is a 6 week week bench press program based upon the Prilepin chart. Exercises can be substituted to target specific weaknesses. Candito believes that following a 5-day split (typically used by bodybuilders), is not the best method for making strength gains. Dec 30, 2020 · Russian Squat Program + Routine Spreadsheet (Original and Masters Versions) By Kyle Risley Last updated December 30, 2020 Experience level: Intermediate Weeks: 6 Periodization: Undulating Periodization Meet prep program: No, 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 Aug 12, 2025 · StrongLifts 5×5 – Best for Full-Body Powerlifting Programs Candito 6-Week Strength Program (Jonnie Candito) – Best Free Powerlifting Program for New Intermediate Lifters Cube Method (Brandon Lilly) – Best for Intermediate to Advanced Lifters Westside Barbell (Louie Simmons) – Best for Advanced Powerlifting and Equipped Powerlifters Mar 3, 2025 · 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). Apr 18, 2020 · Dan Alexander’s 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. There's so much advice out there that it’s easy to overthink the process. 2 Advanced- Slow Peak1. It uses 4 training days per week and divides the 12 week program into four different training blocks ending with a taper. It is said this program is heavily influenced by the 1974 and 1976 squat routines, which then inspired the Russian Squat Routine and Extended Russian Powerlifting Routine. 6-week Russian powerlifting cycle for bench press, squat, and deadlift. Table of […] Dec 31, 2020 · The differences between the 9 week and… FILED UNDER: 6 WEEK PROGRAMS, BENCH PRESS WORKOUT PROGRAM, DEADLIFT WORKOUT PROGRAM, LIFT SPECIFIC PROGRAM, PEAKING PROGRAM, POWERLIFTING PROGRAM, SQUAT PROGRAM TAGGED WITH: 6 WEEK WORKOUT PLAN SQUAT FREQUENCY: 2 BENCH PRESS FREQUENCY: 2 DEADLIFT FREQUENCY: 2 OVERHEAD PRESS FREQUENCY: 2 Share this topic The Nuckols programs often include a mini taper/peak, which should be plenty for a novice lifter to peak for a meet. It uses the periodization training method, which means weekly training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights & explosiveness, intensity, and 1RM testing. Jun 20, 2023 · The 6 Week Candito Program, created by powerlifter Jonnie Candito, is a comprehensive strength training regimen designed to improve your one rep max in squat, bench press, and deadlift. Advanced Powerlifting Program This is a 8-week advanced powerlifting program for peaking! So, the focus will be on peaking for your next powerlifting competition or meet! Use the calculator below for any lift to estimate your one-rep max based on the amount of weight you can lift on a given move, and the number of clean reps you can achieve before muscle failure. euanb ulzm grfwyg uzbrax tte malih lluodft zaobfyh urjx jkorkty ocz cie wwnnwk cqss mdenfni