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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.

Coolcicada 6 Day PPL Spreadsheet

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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.

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Brian Alsruhe Conjugate Program

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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

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Another free strength program from Brian Alsruhe, this time focusing on mass building. A video overview is below.

[Read more…]

JV Askem 5×5 Compound Movement Program

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This is a simple 5×5 method that was developed based on JV Askem’s 5×5 training principles. You can find those below, originally featured here.

The spreadsheet comes with [Read more…]

Strength Power and Fortitude 4 Week Powerbuilding Program Spreadsheet

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The Strength Power and Fortitude (SPF) 4 week powerbuilding program by Brogan Pratt is an off season program for powerlifters designed to help build base strength and work capacity. It can be run as a 3 day or 4 day program and resets every 4 weeks, using an AMRAP set on week 4 to gauge progress.

[Read more…]

RTS General Intermediate Program Spreadsheet – Mike Tuchscherer

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Reactive Training Systems (RTS) train some of the strongest powerlifters on the planet, so when Mike Tuchscherer published a general outline for a training program people took notice. [Read more…]

GZCLP Program Spreadsheets, Progression Tips, and Accessories

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GZCLP is a linear progression strength program for beginners. It is a simpler variation of the GZCL program methodology with more rapid progression. The GZCLP program is available in three day and four day versions. It is highly customizable, allowing the individual to select a variety of lifts to perform over the course of the program.

[Read more…]

Hepburn Method Powerbuilding Program Spreadsheet

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Doug Hepburn has become synonymous with brute force and sheer simplicity. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work.

Below there are essentially 2 programs, each with a power phase and a pump phase. In the old days, [Read more…]

PHATburn Powerbuilding Program Spreadsheet

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Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. [Read more…]

Building the Monolith Program Spreadsheet (kg + lb)

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Building the Monolith was created by Jim Wendler, who wrote the 5/3/1 programs and inspired other programs like GZCL and NSuns, Building the Monolith is designed for advanced athletes looking to break through plateaus, not novice or intermediate lifters. For a bench-focused variation of this program, check out Benching the Monolith.

[Read more…]

Dan Alexander 10 Week Powerlifting Peaking Program

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10/1/19 Edit: Fixed the rounding and added support for lbs and kgs! 🙂

Dan Alexander’s 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform.

This program is a hybrid of Korte’s 3×3 program and Verhoshansky’s Soviet peaking routine. [Read more…]

6 Week Soviet Peaking Powerlifting Program

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Update: Spreadsheet now rounds weights to the nearest 5 (lb) or 2.5 (kg).

This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. After 6 weeks, it aims to increase your 1 rep max by 5%.

It was designed by Soviet coach Yuri Verkhoshansky and described to John Abdo, who brought it back to the USA. It has been described as “intense.” [Read more…]

Kizen 16 Week Powerbuilding Program (4 Week Preview + PDF)

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Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program!

[Read more…]

GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]

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Updates:

  • May 18, 2020
  • I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for mobile users. All of the spreadsheets are still there, you will just need to click on the Google Sheets link with the green icon.
  • In depth post on GZCLP programs added to new post

Bred from the popular Reddit user /u/gzcl (also check out his blog and personal subreddit), these easy to use spreadsheets and calculators are based on the general “GZCL Method” for powerlifting.

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Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet

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Update: A new spreadsheet for this program is now available. It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. It is linked below.

Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter’s preferences.

This flexibility can be a hindrance to less experienced lifters, who like the sound of a templated PPL routine but don’t know how to make one for themselves.

This issue has been resolved. Enter: /u/metallicadpa’s 6 day PPL program aka the Reddit PPL.

[Read more…]

Ice Cream Fitness 2.0 (ICF) Spreadsheet

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Popularized by Jason Blaha, Ice Cream Fitness is a solid novice strength program that incorporates more accessory work than similar programs (e.g. Starting Strength, Strong Lifts) helping the user get stronger and add size.

In 2019, Blaha released Ice Cream Fitness 2.0. It reduces working sets to 3 sets of 5 instead of 5 sets of 5 and reduces some of the exercise variety. The core goal of the program, helping novices rapidly gain strength and size, remains the same.

[Read more…]

Starting Strength Routine Program Spreadsheet

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One of the most popular novice lifting programs, Starting Strength is a textbook (literally) strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger.

If you’re looking to start lifting and want something that works, this Google spreadsheet is a solid option. It is very similar to GreySkull LP and StrongLifts.

Graduates of the Starting Strength routine may be interested in Madcow or Texas Method.

[Read more…]

Texas Method Program Tips and Spreadsheet Template

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Texas Method Routine Overview

The Texas Method is a strength program that focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still progress on a weekly basis. Each training week represents one cycle: Monday is volume day, Wednesday is an active recovery day, and Friday is an intensity day where a new PR is set.

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GreySkull LP Program Spreadsheet

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Created by John Sheaffer (aka Johnny Pain), the GreySkull LP Program (GSLP) is a fantastic 3 day per week full body workout routine for novice lifters. By correcting some of the shortcoming of other popular novice programs (e.g. Starting Strength, Strong Lifts) by incorporating basic linear progression, GreySkull LP is a solid choice for beginner programs.

For more of Johnny’s thoughts on beginner vs. intermediate lifters, see his “Intermediate Syndrome” post.

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Bill Star 5×5 Workout Routine Spreadsheet

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This is a variation of Bill Starr’s famous 5×5 program that spawned the now popular Strong Lifts 5×5. Based on weekly linear weight increases, this is a great program for beginner lifters to rapidly add strength.

[Read more…]