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Overhead Press 1 Day per Week - Powerlifting & Strength Programs

Here are spreadsheets for powerlifting and strength programs that require the athlete to overhead press (aka military press) 1 time per week.

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Mike O’Hearn’s Power Bodybuilding 12 Week Program

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FYI: BodyBuilding.com asked that I take down the spreadsheet for this program. The PDF is still available on their site and is linked below.

If you’d like a powerbuilding program with a spreadsheet, I recommend checking out PHUL or Brogains.

Mike O’Hearn’s power bodybuilding program is a 12 week bodybuilding routine focusing on a blend of heavy compound movements and muscle isolation accessory movements. [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…]

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…]

“Next Level” Linear Progression Strength Program (Brian Alsruhe)

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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…]

6 Week Beginner Powerlifting Volume Program- Squats & Science

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This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. [Read more…]

Deep Water Program Spreadsheet (Beginner, Intermediate, Advanced)

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Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.

You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. [Read more…]

Thinner Leaner Stronger Workout Program Spreadsheets

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Thinner Leaner Stronger is a workout program focused on developing aesthetics for women. In other words: lose weight, build muscle, look better naked, etc.  It was written by Michael Matthews, a trainer who has written extensively on nutrition and aesthetics for both men and women. [Read more…]