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.
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.
To search through all Lift Vault programs using a variety of criteria, check out the Lift Vault Program Library.
Simeon Panda’s 5 day workout routine is a high volume bodybuilding program built around a relatively small number of exercises per training session. Instead of significant variety within the exercise movements, Simeon Panda performs each movement for high volume. [Read more…]
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.
Below you’ll find a spreadsheet, overview, and training videos for Jay Cutler’s workout program. [Read more…]
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…]
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…]
This 10 week powerbuilding program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. On this program you’ll hit a major compound movement (for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises.[Read more…]
The Fierce 5 workout is a great beginner bodybuilding program. It is a 2x weekly program that incorporates compound lifts and accessory movements to stimulate strength improvements and muscle growth.[Read more…]
This is a spreadsheet derived from Brendan Tietz’s YouTube video on intermediate powerlifting and bodybuilding programming. If you’re a beginner lifter, please see Brendan Tietz Beginner Powerlifting Program. As this blends a significant amount of hypertrophy work with strength development, this could also be considered a powerbuilding program. This program utilizes a blend of percentage programming and RPE. If you’re unfamiliar with RPE, you can learn more about it here: RPE Calculator. [Read more…]
August 6, 2019 Update: The spreadsheet is now available for copying and sharing. Apologies for the mix up.
A beginner powerlifting program released by Brendan Tietz. A video overview and full program details are below. [Read more…]
Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.
Max effort days [Read more…]
Westside for skinny bastards (WS4SB) was developed by Joe DeFranco in 2008 as an effective strength training program for beginner athletes. Below you’ll find two different spreadsheets / templates for the program.
A few things to clear up up front:
- Westside for skinny bastards is not a powerlifting program.
- The program is geared for general strength enthusiasts, from high school students to working professionals.
- While inspired by Westside Barbell Club, it is not affiliated with Westside or Louie Simmons.
- Like Westside, WS4SB is a templated approach to lifting – not a strict cookie cutter program based strictly on percentages of 1RM. This will require you to do a little reading and interpretation to follow it. Don’t let this intimidate you! It’s a well documented program.
This is a periodized program based on JV Askem’s article below. It aims for a 3% increase in strength over 8 weeks. Be sure to read the article below to help understand it better. [Read more…]
This is Frozenkilt’s pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press (aka military press), and dumbbell press. [Read more…]