14 Lift Specific Programs

Every lifter has a favorite lift and at least one lift that he/she dislikes. Likewise, almost all lifters have a lift that they can perform with perfection at better efficiency and higher weights than many counterparts at the same fitness level, at the same time, there’s a lift in which they are not so good.

In such cases, you want to work on your weak points and balance your development. You need some lift specific program to guide you in improving the move which you are not performing well.

Apart from that, lift specific powerlifting programs can be utilized effectively to prepare for a competition. These training programs would help you improve that specific lift you are going to compete for or the lift for which you want to set a personal record.

The main powerlifting moves like squats, overhead press, deadlift, and bench are the most popular choices for choosing a lift specific workout plan. In that case, your workout plan would include exercises that are aimed at improving your performance at one of the lifts, and the whole workout program would be designed around that lift.

If the program is squat specific then throughout the program your main lift would be squats and other exercises would be predominantly elements of squats and supporting accessories.

Here are the most in-demand lift specific workout programs that can help you improve your lift performance and strength and size of the muscles involved in that lift.

Lift Specific Programs

Cube Predator 6 Week Bench Program with Spreadsheet

For experienced powerlifters, it’s exceptionally hard to progress in weights beyond a certain point. The body comes too trained to deal with heavy weights. As such, it does not get enough stimulation for gaining strength or achieving hypertrophy. Fortunately, you ...

Brad Gillingham 16 Week Squat + Deadlift Program with Spreadsheet

Squats and deadlifts are two of the three core lifts in the sport of powerlifting. As satisfying as they are, these two exercises are also quite strenuous. Many lifters, even the experienced ones, struggle to improve at them beyond a ...

Gene Bell Jr.’s 12 Week Squat Peaking Program with Spreadsheet

Squats can be challenging, even for advanced powerlifters. It is one of the most complicated compound movements, demanding work from various muscle groups. As such, many powerlifters struggle to achieve a respectable 1 Rep-Maximum when it comes to squatting. The ...

Hatch Squat Program Spreadsheet

If you are looking to get your squat numbers up, you would need to do more than just train hard. You need a proper training plan programmed to help your body overcome stubborn plateaus without mentally or physically taxing your ...

USSR Yearbook Squat Routines (1974 and 1976) with Spreadsheets

Squatting is one of the most complicated compound movements in the world of powerlifting. It requires a lot of practice, especially if you are competing professionally. But to achieve peak preparedness before a meet event or a competition, following a ...

Fred Hatfield (Dr. Squat) 9 Week Peaking Program with Spreadsheet

Beyond a certain point, it’s difficult for experienced powerlifters to increase their 1RM in deadlifts, squats, and bench presses. They simply do not get enough stimulation to improve their strength by a significant margin, irrespective of how hard they train ...

Tom McCullough 14 Week Peaking Powerlifting Program (with Spreadsheet)

Peaking at powerlifting requires proper training and a well-rounded routine. You cannot expect to overtire your body and still perform to your maximum potential during competitions and events. Thus, for powerlifters, the objective of the training is slightly different. The ...

Scott Warman’s 10 Week Bench Press Peaking Program (with Spreadsheet)

For beginners and intermediate lifters, bench-pressing can be a complicated exercise. It is a compound movement that requires many muscles to work in proper coordination with each other. For many aspiring lifters, improving their bench-press numbers is a difficult struggle ...

Brad Gillingham’s 12 Week Bench Program with Spreadsheet

As a beginner, it’s easy for lifters to progress through intense workouts and rigorous training sessions. Even experienced powerlifters have the capabilities to improve their performance at the gym and lift heavier weights after a certain amount of time. Intermediate ...

You can choose any training routine listed above depending upon which lift you want to work on. There are multiple programs for a single lift. They differ on the fitness level, duration, and equipment required. You need to consider all these factors while choosing a program for yourself.

Any workout routine from the list can be performed either in your home gym or a commercial gym club. The required resources, workout schedule, sets and reps for each exercise, weight selection, and weight progression is detailed thoroughly in each program document. The programs are explained so in detail that even if you have a little lifting experience you can follow them without the need of a fitness trainer.

The lift focussed programs mentioned on our website are all developed by professionals and tested by hundreds of users. These programs have a proven record of delivering results to the followers. So, you don’t need to worry about the effectiveness of the workout plan if you choose one from our portal.

To make it easier for you to follow the program and track your progress, almost all programs have their spreadsheets. These programs are customizable to your need. The initial weight selection, progression, and incremental weight can be selected depending on your current fitness and available smallest weight plate.

There are many workout routines that would work on a single lift, but we have chosen only those that are effective and has the ability to deliver the results in the shortest possible time frame.

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