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Connor Lutz 7 Week Beginner + Intermediate Powerlifting Programs

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Connor Lutz is a powerlifting competitor and coach at Calgary Barbell. These are a few different powerlifting programs he shared several years back. There are three powerlifting programs in total: a beginner program, an updated intermediate program, and an old intermediate program. [Read more…]

10 Week Glute Hypertrophy Workout Program Spreadsheet

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A glute hypertrophy program is a workout routine that focuses on growing the size of the glute muscles. From Flap Jacks 2 Thick Stacks is a glute hypertrophy program designed by Brendan Tietz that is organized as a 4 day upper/lower body part split that uses heavy compound movements and targeted accessory movements to strengthen the full body, not just the glutes. [Read more…]

Jeff Seid Workout Routine Spreadsheet

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Jeff Seid’s workout routine is a 5 day or 6 day program focused on hypertrophy and bodybuilding aesthetics. It 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…]

Prison Workouts (9 Variations, No Equipment)

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Prison workouts are typically bodyweight workouts that can be performed using no equipment and minimal space. In this way, they are also great to use as hotel workouts, home workouts, and other areas with limited room to move around. [Read more…]

Lean Muscle Building Workout Routines [Spreadsheet Collection]

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Here are some of the best workout plans for building strong, lean muscle. These workout programs focus on high volume, which stimulates muscular hypertrophy in the athlete. Coupled with proper nutrition and recovery, these programs will help the athlete develop larger, stronger muscles. [Read more…]

Arnold Schwarzenegger Home Workout Routine Spreadsheet

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Arnold Schwarzenegger took to Instagram yesterday to share an old home bodyweight workout of his, which he also shared on Reddit. The workout consists of push ups, sit ups, bent over twists, bent leg raises, squats (aka knee bends), calf raises, and chin ups.

Each bodyweight exercise is performed for a different number of reps depending on the individuals strength level: beginner or advanced.

A full break down of each exercise and its different rep ranges is below, along with highlights from Schwarzenegger’s Reddit post. [Read more…]

Quarantine Home Workouts with Spreadsheets (Low/No Equipment)

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With COVID-19 turning the entire world on its head, forcing the closure of schools, businesses, and, yes, gyms, lots of folks are finding their workout options limited. For individuals not used to working out at home, the prospect of working out during the quarantine can seem daunting. Luckily there are tons of options for how to workout at home. [Read more…]