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…]
Overhead Press 2 Days per Week - Powerlifting & Strength Programs
Here are spreadsheets for powerlifting and strength programs that require the athlete to overhead press (aka military press) 2 times per week.
To search through all Lift Vault programs using a variety of criteria, check out the Lift Vault Program Library.
Tactical Barbell Program Templates (Operator, Zulu, Mass, and More)
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…]
The Famous Reddit PPL Program Spreadsheet (Improved)
9/14/19 Edit: Fixed a whole bunch of errors on the spreadsheet. It works as expected now. 
If you happen to see anything else, please let me know on the feedback form. Thanks to the person who used the form to let me know!
The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Several different spreadsheets have been created for this program, which I go into a bit below. I’m bringing forth a new and improved version here after being frustrated by the shortcomings of past efforts. [Read more…]
Sheikburn Program Spreadsheet (Sheiko x Hepburn Method)
Sheikburn combines Hepburn Method style sets and rep structure (progressively adding more reps to the same weight OR adding more sets to the same rep range) Sheiko style periodization (alternating heavy days and light days).
Fans of “frankenprograms” like Megazord or GZCL / MagOrt / Deathbench will probably find this program interesting. [Read more…]
Coolcicada 6 Day PPL Spreadsheet
The Coolcicada PPL is a popular 6 day PPL that originated from a BodyBuilding.com forum member. The original thread is here. It has since gained great notoriety as an effective program for building strength and muscular development in many lifters. [Read more…]
Brian Alsruhe Conjugate Program Spreadsheet
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…]
Brian Alsruhe Mass Building Powerlifting Program Spreadsheet
Another free strength program from Brian Alsruhe, this time focusing on mass building. A spreadsheet and video overview are below.
If you don’t watch the video, the spreadsheet won’t make sense. Please watch the video. [Read more…]