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Deadlift 1 Day per Week - Powerlifting Programs

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.

Shortcut to SIZE Reviews

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Shortcut to Size is a 4 day body part split program by Jim Stoppani (who also created Shortcut to Shred). It is best suited for athletes with aesthetic or hypertrophy goals. It is a 12 week bodybuilding program broken down into three 4 week phases. [Read more…]

Shortcut to Shred Reviews

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Here are reviews of Jim Stoppani’s Shortcut to Shred strength building and weight loss program from people that have run the program. Overall, Shortcut to Shred reviews are positive and show that the program can be effective for building muscle and leaning out. [Read more…]

Jeff Seid Workout Routine Spreadsheet

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Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. [Read more…]

Lee Hayward 12 Week Bodybuilding Workout Routine Spreadsheet

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Lee Hayward’s 12 week bodybuilding program is broken up into four 3 week cycles, each cycle focusing on adding volume to the same set of lifts before switching to new movement variations and rep ranges for the next 3 week cycle. Each week has four training days, with the recommended set up being Monday/Tuesday/Thursday/Friday. [Read more…]

Ancient God 10 Week Deadlift Peaking Program Spreadsheet

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The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. It is low-medium in volume, which leaves plenty of recovery room for accessories.

The goal is to add kilos to your max deadlift while making you comfortable with working with weights closer to your max for doubles and triples, all without leaving you drained for the other sessions of the week. [Read more…]

5/3/1 for Beginners Spreadsheet & Tips

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5/3/1 is one of the most popular strength training programs ever, influencing other programs like GZCL and nSuns along the way. Its popularity has stemmed from its simplicity, flexibility, and ability to be run over and over for long periods of time. It favors slow, steady, repeatable progression over the long term instead of programs that pile on the weight for a few weeks or months before progress grinds to a halt.

[Read more…]

Boring But Big: 5/3/1 BBB Spreadsheets

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Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. The BBB supplemental work follows a scheme of 5 sets of 10 reps (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations.

[Read more…]

5/3/1 BBB for Bodybuilding Spreadsheet

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5/3/1 BBB for bodybuilding is an interpretation of Jim Wendler’s 5/3/1 BBB strength program that is focused on bodybuilding aesthetics and hypertrophy instead of raw strength.

It is run for 7 weeks per cycle with 4 training days per week. [Read more…]

Omnidroid 12 Week Strength Program (5 Day)

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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…]

5 Day Body Part Split Workout (4 Week Mesocycle)

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Program Overview

This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article. [Read more…]

17 Week Block Periodization Powerlifting Peaking Program by Brad Arbic

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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…]

Dexter Jackson Workout Routine Spreadsheet

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Dexter Jackson’s workout routine is a four day body part split focused on developing maximum muscular hypertrophy. It uses 3 to 4 sets per exercise, often increasing the weight for each set. The routine programs anywhere from 5 to 8 different exercise movements per training session. [Read more…]

Dorian Yates Workout Routine [1987-1992] Spreadsheet

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Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. [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…]

Kai Greene Workout Routine Spreadsheet

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Kai Greene’s workout routine is a 5 day intermediate to advanced level bodybuilding program. It is a body part split that targets a different muscle group each day: chest & calves, shoulders & forearms, back, legs, and arms.

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Ronnie Coleman Workout Program Spreadsheet

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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.

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Michael B. Jordan “Creed” Workout Program Spreadsheet

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This is a workout program attributed to Michael B. Jordan, supposedly used in preparation for his role in Creed. It utilizes 4 training days per week and can be run indefinitely. [Read more…]

Intermediate Bodybuilding Program Spreadsheet by Ripped Body (5 Day)

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This is a 5 day intermediate bodybuilding program developed by the smart folks at Ripped Body. It runs for 4 weeks at a time, with the 4th week acting as a deload. It increases weight each week, but reduces volume each week of the cycle. If you’re still able to progress weekly without reducing sets or reps, then the beginner bodybuilding program is a better choice and will let you progress more quickly. [Read more…]

Jay Cutler Workout Program Spreadsheet

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Below you’ll find a spreadsheet, overview, and training videos for Jay Cutler’s workout program. [Read more…]

Beginner Bodybuilding Program Spreadsheet by Ripped Body (4 Day)

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Designed by the smart folks at Ripped Body, this beginner bodybuilding workout routine is a great introduction to hypertrophy training for novices. The spreadsheet for this bodybuilding program for novices is based on this post shared by Ripped Body.

[Read more…]