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.

12 Week Classic Powerlifting Peaking Program (with Spreadsheet)

A comprehensive powerlifting program can help lifters hit peak preparedness before a professional competition or meet. Simply overtraining and working your muscles to the point of exertion might help you get the strength you need, but it will also tire ...
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9 Week Classic Powerlifting Peaking Program (with Spreadsheet)

Most ambitious powerlifters try to test their strengths frequently in an attempt to max out their lifting capabilities. But most experienced lifters would agree that the key to “peaking” in powerlifting comes with sustained training programs. You have to be ...
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6 Week Power Bench Press Program (with Spreadsheet)

After a certain point, it becomes difficult to increase your 1-Rep Maximum for bench press. The issue becomes even more complicated when you have a competition or lifters’ meet lined up on your schedule. In such a scenario, a well-designed ...
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12 Week Bench Press Peaking Program (with Spreadsheet)

Peaking your bench press performance is not just about gaining physical strength. The mental aspect of fitness is equally important. Therefore, only a strict and comprehensive bench press program can help you max out before a meet or a competition ...
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Omar Isuf Pull Up Program Spreadsheet

A wide and muscular back is one of the most noticeable muscle groups of an aesthetic physique. Numerous exercises tend to work on the back muscles. But the one exercise that lays the foundation for a big and strong back ...
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6 Week Russian Bench Press Peaking Program

If you are an intermediate or advanced lifter and want to increase your bench press strength, then the 6-week Russian Bench Press Program can serve you pretty well. The Russian bench press program is a 3-day bench press peaking program ...
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Benching the Monolith Program Spreadsheet

Jim Wendler had designed the Building the Monolith Program. Benching the Monolith Program is an extension of it. It primarily targets upping the bench pressing numbers. It helped many lifters to break off their plateaus along with getting stronger on ...
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Candito 10 or 14 Week Advanced Deadlift Program Spreadsheet

The deadlift is the most preferred yardstick in determining one's overall strength. Strength is always tested by the amount of weight that you can lift off the floor. Jonnie Candito has designed a 10/14 week advanced deadlift program that can ...
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Candito Advanced 9 Week Squat Program Spreadsheet

Squats have always been regarded as the "undisputed king of all exercises". Squat hold this position due to its ability to enhance the strength of lifters along with letting them pack on dense muscle mass. Talking specifically about the advanced ...
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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.

Program Type: