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 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. It is a high volume, old school bodybuilding programs that have become the stuff of legend. The related 6×6 workout routine is an intermediate version of the same program.
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.