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Bench Press 3 Days per Week - Powerlifting Programs

These are bench press programs that call for the athlete to bench 3 days per week.

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Joe Delaney 5 Day Full Body Split Spreadsheet

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Joe Delaney’s 5 day full body split is a bodybuilding workout routine focused on aesthetic goals and having fun in the gym. This workout was birthed from Joey D’s personal training experience with different workout splits and represents how he has been training as of January 2020. [Read more…]

12 Week RPE Powerlifting Peaking Program by Mignone Strength

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Program Overview

This is a 12 week powerlifting peaking program based on rate of perceived exertion (RPE). It uses 4 training days per week and divides the 12 week program into four different training blocks ending with a taper. It was created by Matt Mignone at Mignone Strength [Read more…]

Empire Barbell High Frequency Bench Press Program Spreadsheet

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This is a high frequency, up to 5 training days per week, bench press program shared by Empire Barbell. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks. [Read more…]

Golden Six Arnold Schwarzenegger Workout Routine

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Arnold Schwarzenegger’s workout routine known as “Golden Six” is a 3 day beginner bodybuilding routine that can be run indefinitely. It was used in the early days of Schwarzenegger’s training before he started higher volume training programs. [Read more…]

36 Week, 9 Block Powerlifting Program by Your Strongest Year

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This is a collection of nine 4 week training blocks published by Your Strongest Year. They amount to 36 weeks of powerlifting programming that include volume, intensity, accumulation, realization, and strength training blocks.

I think this is one of the coolest powerlifting programs offered on Lift Vault and I’m really excited to highlight it for you all. [Read more…]

IRON GIANT – 5 Day, 12 Week Powerlifting Program

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Make way, here comes another hybrid program from /u/benchpauper, the mad scientist that brought you MegaZord, Starscream, and other programs. [Read more…]

Tactical Barbell Program Templates (Operator, Zulu, Mass, and More)

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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…]