Dr. Mike Israetel published a very popular article entitled Training Volume Landmarks for Rennaisance Periodization.
A summary of the article is below, though reading the article in its entirety is recommended. [Read more…]
Bench Press 2 Days per Week - Powerlifting Programs
These are bench press programs that call for the athlete to bench 2 days per week.
To search through all programs based on lots of different criteria, check out the Lift Vault Program Library.
FST-7 Workout Program & Spreadsheet
FST-7 (aka Fascia Stretch Training) is a bodybuilding workout routine designed to induce maximal hypertrophy by stretching the fascia, which is connective tissue in the body that separates muscle from skin. Fascia is one of the factors that determines the potential size of a muscle, so by stretching it, it creates the most physical opportunity for the muscle to grow. [Read more…]
Ivysaur 3 Week Intermediate Aesthetic Workout Routine
A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. On it, you’ll be adding weight to your lifts every 3 weeks. [Read more…]
12 Week Supertotal Basics Program by Next Step Strength
This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. [Read more…]
SuperTotal Program (17 Weeks) by Brian Simmons
This is a 17 week program for SuperTotal training designed by Brian Simmons. As a quick reminder, SuperTotal training combines the power lifts (squat, bench press, and deadlift) with Olympic lifts (snatch and clean & jerk). So it really requires well-rounded athleticism from the lifter. There’s a video at the bottom of this post that discusses SuperTotal training in more depth if you’re interested. [Read more…]
Tactical Barbell Program Templates (Operator, Zulu, Mass, and More)
This is a collection of templates for the Tactical Barbell program. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs – all in the same spreadsheet. [Read more…]
14 Week Advanced Strength & Peaking Program – Squats & Science
This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science. [Read more…]