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.
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 17
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes
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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…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: Indefinite
Meet prep program: No
Program goal: Hypertrophy
Uses RPE: Yes
Uses 1RM Percentage(%): No
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
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…]
By Kyle Risley
Last updated
Experience level: Advanced
Weeks: 6
Meet prep program: No
Program goal: Hypertrophy
Uses RPE: Yes
Uses 1RM Percentage(%): No
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
The Dorian Yates 1987-1992 workout routine is an advanced bodybuilding split built around a single rotating sequence of 4 training days: Chest/Biceps/Triceps, Legs/Calves (Heavy), Back/Shoulders, and Legs/Calves (Light). After warm-ups, every exercise is taken for 2 working sets to failure. Dorian Yates, the six-time Mr. Olympia who reshaped the sport in the early 1990s, ran this exact structure during the build toward his first Olympia title and treated each working set as a true all-out effort.
This is the earlier version of Yates’ training, and the distinction matters. From 1987 to 1992 he performed 2 working sets to failure per exercise, often finishing the second set with a drop set or forced reps. His later training style (i.e. Blood n Guts style training) used just 1 intense working set per exercise. The routine on this page is the 2-set era, not the single-set Blood and Guts era. The intensity is the same brutal train-past-failure approach that defined Yates, but the working-set volume is higher.
This routine is built for advanced bodybuilders who are comfortable training to failure and recovering from it. The volume is low on paper but the effort per set is maximal, so it rewards lifters who can push genuine all-out sets and manage the recovery that follows. If you want a more conventional bodybuilding split, see the PHAT workout routine or the PHUL workout routine before committing to this one.
[Read more…] By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Undulating Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
Uses RPE: No
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
Make way, here comes another hybrid program from /u/benchpauper, the mad scientist that brought you MegaZord, Starscream, and other programs. [Read more…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: Indefinite
Meet prep program: Yes
Program goal: Hypertrophy
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
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.
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: Indefinite
Meet prep program: No
Program goal: Hypertrophy
Uses RPE: Yes
Uses 1RM Percentage(%): No
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
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.
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 12
Program goal: Hypertrophy
Uses RPE: Yes
Uses 1RM Percentage(%): No
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
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…]
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 4
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
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…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy
Uses RPE: Yes
Uses 1RM Percentage(%): No
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
Below you’ll find a spreadsheet, overview, and training videos for Jay Cutler’s workout program. [Read more…]
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Beginner
Periodization: Linear Periodization
Program goal: Hypertrophy
Uses RPE: Yes
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
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…] By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 5
Periodization: Linear Periodization, Undulating Periodization
Program goal: Hypertrophy
Uses RPE: Yes
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This is a 6 day hypertrophy program built on Dr. Mike Israetel’s volume landmarks. You start each muscle group near the volume where growth kicks in, add sets and weight every week for four weeks, then take a deload on week 5. The spreadsheet does the bookkeeping, so you can see exactly how many sets each muscle is getting and when to back off.
The whole idea is volume landmarks: the set ranges that maintain muscle (MV), start growing it (MEV), grow it fastest (MAV), and the ceiling your body can still recover from (MRV). Instead of running the same sets every week like a fixed program, you ramp volume across the mesocycle toward your MRV and then reset with a deload. It’s the Renaissance Periodization approach to hypertrophy training, turned into a spreadsheet you can actually run.
I’d point intermediate and advanced lifters here, not beginners. It’s six days a week and a lot of volume to manage, and you get more out of it once you can tell the difference between a productive amount of work and too much. If you’re newer or short on time, start with a simpler program like PHUL and come back to this when you want to push volume on purpose.
[Read more…] By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 16
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This is a linear progression strength program from Brian Alsruhe. It is the “next level” continuation of the linear progression programming video that he originally published in 2016 (video below). [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: 3
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy
Uses RPE: No
Uses 1RM Percentage(%): No
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. On it, you’ll be adding weight to your lifts every 3 weeks. [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 17
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Peaking, SuperTotal
Uses RPE: No
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This is a 17 week program for SuperTotal training designed by Brian Simmons. As a quick reminder, SuperTotal training combines the power lifts (squat, bench press, and deadlift) with Olympic lifts (snatch and clean & jerk). So it really requires well-rounded athleticism from the lifter. There’s a video at the bottom of this post that discusses SuperTotal training in more depth if you’re interested. [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: Indefinite
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy, Strength
Uses RPE: No
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
The Reddit PPL is a 6 day push/pull/legs program built on linear progression. You train a push day, a pull day, and a leg day, then run all three again, with one rest day to finish the week. The barbell lifts (squat, bench, deadlift, overhead press, and rows) drive your progress and add weight every session you hit your reps, while the rest of each day is hypertrophy work to build size.
It came from Reddit user u/Metallicadpa and became the recommended PPL routine in the r/Fitness wiki. The idea is simple. You progress the main lifts the way a beginner program like GZCLP does, then wrap that in enough accessory volume to actually grow. If you’ve finished a basic linear progression and want more bodybuilding work without giving up strength gains, this is the natural next step.
It’s best for late beginners and early intermediate lifters who can train six days a week. If you can’t get to the gym that often, or you’re brand new to lifting, you’ll get more out of a 3 day full body program first. Run this when you have the time and a year or so of consistent training behind you.
[Read more…] By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 12
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. [Read more…]
By Kyle Risley
Last updated
Experience level: Advanced, Beginner, Intermediate
Weeks: 6
Periodization: Undulating Periodization
Meet prep program: No
Program goal: Strength
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
Deep Water is a high-volume strength program from strongman and pro wrestler Jon Andersen. It’s actually three separate 6-week programs run back to back – Beginner, then Intermediate, then Advanced – and each one is a complete 6-week, 5-day block (4 lifting days plus a recommended active recovery day). The whole thing is built around its infamous “100 reps in as few sets as possible” work for squat, deadlift, and push press, with the base level running 10×10 on the main lifts.
The idea behind Deep Water is to build strength and conditioning at the same time by burying you in volume. Andersen calls it training in “deep water” – you keep your head above the surface by getting fitter and stronger, week after week, as the program shortens your rest and tightens the sets. It’s closer to a brutal work-capacity builder than a peaking plan, which is why it shows up in the squat program and deadlift program collections, and why I’d file it under general strength training more than powerlifting.
Despite the name, the “Beginner” level is not a true-novice program. It assumes you already have roughly a year or more of barbell training and know your squat, deadlift, and press maxes. If you’re brand new to lifting, you’ll get more out of a real novice program first – the 10×10 volume here will flatten you otherwise. If you’ve got a base of training under you and you want your work capacity tested, Deep Water delivers.
[Read more…] By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: 8
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
Edit 9/22/19: Fixed an issue with the inputs. Using a “.” (i.e. period, full stop) is now supported in the 1RM input fields.
This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger.
It is a 4 day program based on linear periodization. Week 1 starts at 5×12 @50% of 1RM and adds 5% each week, gradually working up to 5×8@67.5% in week 8. [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner
Weeks: 6
Periodization: Undulating Periodization
Meet prep program: No
Program goal: Fat loss, Hypertrophy
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
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…]
By Kyle Risley
Last updated
Experience level: Beginner
Weeks: 12
Periodization: Block Periodization
Meet prep program: No
Program goal: Hypertrophy, Mass
Uses RPE: No
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
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…]