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

Smolov Jr Squat and Bench Press Spreadsheets

If a regular gym-goer tells you that he doesn't want to increase the poundages of his basic lifts (bench press, deadlift, and squat), then you can easily ascertain he is lying. Bigger numbers on these lifts that can even be ...
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Smolov Squat Program with Spreadsheets

"Squat till you puke". You must have surely heard this adage somewhere in your lifting career. The significance of squat specific training can never be underestimated. Especially, if you are a professional powerlifter or a weightlifter, its relevance gets enhanced ...
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Ed Coan Deadlift Program

Unlike most of the other programs, you will be doing much of real deadlifting volume in the Coan/Philippi deadlift routine. This program is designed specifically to elevate your deadlift, this is minimalist and one of the most effective program. The ...
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Russian Squat Program

Designed for improving the Olympic lifters’ performance in principle, the Russian squat program does wonders in developing your leg strength. This simple yet highly effective squat program is much popular among the powerlifters looking to improve upon their best unceasingly ...
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Armstrong Pull Up Program

Are you curious to know about the Armstrong pull up program? Do you want to increase the count of your pull ups or wants to score good in military tests? If yes, then you are at the right place. In ...
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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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