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…]
Deadlift 3 Days per Week - Powerlifting Programs
These are deadlift programs that call for the athlete to deadlift 3 days 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.
All Pro Simple Beginner Routine Program Spreadsheet
The All Pro Simple Beginner Routine (ASBR) is a classic strength and hypertrophy workout routine for novices. It supposedly originated on BodyBuilding.com and this particular version was modified a bit by tr3pid.
There is an extensive FAQ section that is copied from the spreadsheet below. [Read more…]
Calgary Barbell 16 Week + 8 Week Program Spreadsheets
Written by Calgary Barbell, the 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet. You can, however, run them even if you’re not prepping for a meet. Both programs are quite similar, with the primary difference between the two being that the 16 week program has a more full progression of each lift, whereas the 8 week program is more a training snapshot. [Read more…]
Greg Nuckols 28 Programs Spreadsheet
Greg Nuckols released 28 program variations through his site, Stronger by Science. While these programs were released for free, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. See also: Greg Nuckols High Frequency Program (free spreadsheet). [Read more…]
8 Week Hypertrophy Training Program Spreadsheet (HST)
Popularized by Bryan Haycock, hypertrophy specific training (HST) is a training routine based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning.
This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to spark muscle growth and work capacity in the off-season. [Read more…]
Every Single nSuns 5/3/1 Lifting Program Spreadsheet
Updates:
- August 20, 2019 – Added /u/RoflWafflez spreadsheet, which has a ton of different accessory variations, warm up tips, and more.
- June 1, 2019 – Seriously cleaned up the spreadsheets. Bundled the 4 day, 5 day, 6 day squat, and 6 day deadlift versions into one spreadsheet collection. Deleted some stuff that was duplicated. The page should be a lot easier to read and navigate now.
- March 27, 2019 – Cleaned up formulas in PPL + BBB Spreadsheet
- February 10, 2019 – Added PPL + BBB Spreadsheet
- January 10, 2019 – Added Advanced NSuns Program Spreadsheet
n_Suns (aka 2_Suns) assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to deadlift and squat specific workloads to help everyone get stronger. [Read more…]
Korte 3×3 Spreadsheet
Developed by Stephan Korte, the 3×3 program is a two-phased powerlifting program: one high volume, one heavy weight. While only calling for three workouts per week, each session includes the squat, bench, and deadlift.
The program can be run as a 4 week or 8 week program, depending upon whether one or two phases are run.