Initially shared on Reddit’s /r/fitness community by /u/ivysaur, the Ivysaur 4-4-8 Beginner Program was designed to improve upon the foundation laid out by popular “sets of 5” novice lifting programs like Starting Strength and Strong Lifts. [Read more…]
General Strength Program Spreadsheets
General strength programs are great choices for novices and intermediate lifters looking to add weight on the bar. Find some of the most popular program spreadsheets here.
n_Suns (aka 2_Suns) assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to dead lift and squat specific workloads to help everyone get stronger.
For more programs to help specific lifts, check these out.
Now let’s get into the program spreadsheets!
Whether it is run for the squat, deadlift, bench, or all three (good luck), the Russian Squat Routine is a brutal peaking program that will help boost maximum strength when prepping for a meet.
Never programming below 80% of the lifter’s 1RM, those that complete this 6 week program can typically expect 5-10% improvements on their 1RM.
Developed by Dr. Layne Norton, PH3 (named after power, hypertrophy, and the “big three” lifts that make up the foundation of the program) is for advanced lifters (Wilks > 350) that cycles through accumulation, transition, intensity, and tapering weeks to accumulate fatigue, spark overcompensation, and build muscle.
Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter’s preferences.
This flexibility can be a hindrance to less experienced lifters, who like the sound of a templated PPL routine but don’t know how to make one for themselves.
Enter: /u/metallicadpa’s PPL program