Free Programs and Spreadsheets
Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Undulating Periodization
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. See Full Disclosure
This is a 6 week conjugate powerlifting program. It trains a wide variety of compound and isolation movements to build strength and develop muscle mass.
This program is described as a high-frequency, full-body training program. It was designed by Parakonan Training for the “humble-hungry” lifter: humble enough to know when to take weight off the bar and hungry enough to take what’s there.
[Read more…] By Kyle Risley
Last updated
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. See Full Disclosure
It’s a confusing world of supplements out there — pre workout supplements, while designed to give you the power and energy you need to get the most out of your routine, can be full of ingredients that may be less healthy than you thought.
Whether you’re new to pre-workout supplements or looking to switch up your routine for a healthier one, finding the right formula can be tricky.
[Read more…] By Kyle Risley
Last updated
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. See Full Disclosure
Stimmed Up Pre Workout is a pre workout supplement manufactured by Phase 1 Nutrition. It’s a DMHA-free successor to the popular Pre Phase KO Pre Workout.
Read on to see the ingredients label for Stimmed Up. A review of this product is coming soon.
In the mean time, it is currently available from Phase 1 Nutrition.
[Read more…] By Kyle Risley
Last updated
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. See Full Disclosure
Below you’ll find definitions for some of the most common terms and ideas found through Jim Wendler’s 5/3/1 programming framework.
To maximize your success with the program, it’s highly recommend you purchase 5/3/1 Forever, the definitive publication by Wendler that captures all of his best thinking in one place.
[Read more…] By Kyle Risley
Last updated
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. See Full Disclosure
For the last several decades, a civil war has been raging within the strength training community.
On one side stands an army of thick-necked powerlifters uniformed in sweat-stained Westside Barbell t-shirts. On the other looms a legion of bodybuilders, jacked, tan, and displaying perfect symmetry as they pose threateningly with shakers full of creatine monohydrate and protein powder.
Those in the former camp argue that the pursuit of strength trumps all. Those in the latter cite the philosophy of aesthetics as their primary motivation for performing rep after punishing rep.
All the while, another, more rational subset of strength athletes has sat quietly on the sidelines pondering the obvious question: why can’t you have both?
[Read more…] By Kyle Risley
Last updated
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. See Full Disclosure
Hypnos is a sleep aid supplement manufactured by Chaos and Pain. It is also described as a “lucid dreaming” aid, though I have not noticed any of those effects.
Nutri Cartel was kind enough to send me over a sample to review.
[Read more…] By Kyle Risley
Last updated
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. See Full Disclosure
Bucked Up Woke AF is a pre workout supplement manufactured by DAS Labs. It is quite similar to its sister product, BAMF Pre Workout. Woke AF and BAMF are nearly identical products, with Woke AF containing dendrobium and synephrine while BAMF contains hordenine and huperzine A.
Muscle Factory SC was kind enough to send me over a sample to review.
[Read more…] By Kyle Risley
Last updated
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. See Full Disclosure
Are you looking for maximum muscle growth at the gym but having trouble bulking up? Many athletes supplement their diets and workout plans with creatine powders, naturally occurring amino acids that improve performance and muscle growth.
[Read more…] By Kyle Risley
Last updated
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. See Full Disclosure
Lipodrene is a fat burning supplement manufactured by Hi-Tech Pharmaceuticals. They’re known for their powerful stimulant ingredients and iconic yellow hexagon appearance.
Muscle Factory SC sent me over a bottle to test out and review.
[Read more…] By Kyle Risley
Last updated
Recommended by Lift Vault: Yes
Experience level: Advanced, Intermediate
Weeks: 4
Periodization: Linear Periodization
Meet prep program: Yes
Program goal: Olympic Weightlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes
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. See Full Disclosure
This Chinese Olympic weightlifting program is a 3 day, 4 week peaking block designed for competition preparation. It was originally designed for school-aged lifters that were only able to train 3 days per week.