Free Programs and Spreadsheets
These are deadlift programs that call for the athlete to deadlift 1 day per week. Some are deadlift-only programs, while others program all lifting movements.
To search through all programs based on lots of different criteria, check out the Lift Vault Program Library.
Mythical Mass is a 6 month-long combination of various strength programs used for building mass.
The programs included are:
As you can see, the entire set of programming takes about 6 months to work through.
The goal? Get freaking huge.
[Read more…]This is a version of 5/3/1 that was posted on Reddit a few months ago. It’s noteworthy because it lays out enough 3 week cycles to be run for about a year straight.
If you’re looking for a straightforward, no-frills strength program that lets you just put your head down and get to work, then this is something I think you’ll like.
It’s also pretty flexible and allows the lifter to choose their own accessories and supplemental lifts.
[Read more…]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.
This is a 12 week Olympic weightlifting program with 3 to 6 training days per week, depending upon your classification. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications.
This program can be used in preparation for a weightlifting competition.
The program has seemingly been attributed to Bob Takano, though I have no idea if he had anything to do with it or not. You can find the best of Takano’s thinking in his book: Weightlifting Programming: A Winning Coach’s Guide.
Here’s a quick breakdown of the program. You’ll find more detail in the spreadsheet and the notes below.
It is important to note that weight, sets, and reps are denoted like this: (weight/reps) x sets.
For example, (100/4)x3 means to lift 100 kg for 3 sets of 4 reps. (Or 100 lbs – the units do not matter).
[Read more…]This is a 15 week, 4 day intermediate powerlifting program by PRs On The Platform, a powerlifting coaching service.
Thanks to PRs on the Platform for sharing this program with Lift Vault through the program submission form.
This powerlifting program is comprised of three training blocks: a volume/hypertrophy block (weeks 1-5), a strength block (weeks 6-10), and a competition peaking block (weeks 11-15). As such, it can be used for meet preparation.
[Read more…]
The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session.
[Read more…]May 2020 Update: Added Simple Jack’d 2x spreadsheet. You should probably run v2.0, as the creator of the program considers it superior to v1.0.
Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.
[Read more…]This is a 10 week deadlift program designed for building up work capacity during the competitive off-season. It was shared by Alex Bromley (Empire Barbell) on his YouTube channel, where he shared his experience using this style of deadlift training to help prepare for a strongman competition.
[Read more…]Heavy, Light, Medium (HLM) programs are a simple and effective way to organize strength training. Each training session consists of either a heavy, medium, or light load for a given lift. The HLM training style is extremely flexible and can be used to accommodate many training goals.
[Read more…]Atlas Rising is an advanced 7 week powerlifting program with 3 training days per week. It is formed from a combination of the Russian Squat Routine for squats, MagOrt for deadlifts, and Hepburn Method A for bench press and overhead press. I would expect this program to improve the squat and deadlift, but not the bench press or overhead press, which simply would be maintained.
This “frankenprogram” was created by /u/PaulTheMediocre, who used it to achieve the following results: [Read more…]