Joe Delaney’s Ibiza Shreds program is a 6 day upper/lower split workout routine focused on bodybuilding and hypertrophy. It runs for 3 blocks spread across 10 weeks, each week comprised of two upper body training days, two lower body training days, and two isolation exercise + abs training days. [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.
Omnidroid 12 Week Strength Program (5 Day)
Omnidroid is a 5 day strength program Reddit user /u/benchpauper that runs for 12 weeks. It is structured a bit different than other programs and is definitely worth checking out if you’re a strength training enthusiast. It has a fair amount of heavy singles followed by back off volume and accessories. It looks like a lot of fun to run. [Read more…]
17 Week Block Periodization Powerlifting Peaking Program by Brad Arbic
Program Summary
This is a 17 week powerlifting peaking program broken up into 3 different training blocks: hypertrophy, strength, and peaking. It uses 4 training days per week: squat, bench press, deadlift, and another bench press training session. [Read more…]
Dorian Yates 1987-1992 Workout Routine Spreadsheet
Dorian Yates’ 1987 to 1992 workout routine is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. [Read more…]
Vince Gironda 8×8 + 6×6 Workout Routine Spreadsheets
Vince Gironda’s 8×8 and 6×6 workout routines are advanced and intermediate level bodybuilding routines designed to shock your muscles into growth. They are high volume, old school bodybuilding programs that have become the stuff of legend.
I will be sharing spreadsheets for a few different variations of Vince Gironda’s workout routines, along with links where you can do some additional reading. [Read more…]
Simeon Panda Workout Program Spreadsheet
Simeon Panda’s 5 day workout routine is a high volume bodybuilding program built around a relatively small number of exercises per training session. Instead of significant variety within the exercise movements, Simeon Panda performs each movement for high volume. [Read more…]
Ronnie Coleman Workout Program Spreadsheet
The man, the myth, the legend: 8 time Mr. Olympia Ronnie Coleman. The Ronnie Coleman workout routine is an intermediate/advanced level workout routine with 6 training days per week, high volume, and a large number of movements – it is not for the faint of heart.
This is a brutal bodybuilding program inspired by the man some consider to be the GOAT bodybuilder.