Free Programs and Spreadsheets
Here are spreadsheets for powerlifting and strength programs that require the athlete to overhead press (aka military press) 3 times per week.
To search through all Lift Vault programs using a variety of criteria, check out the Lift Vault Program Library.
Last updated
Experience level: Advanced, Intermediate
Weeks: Indefinite
Periodization: Linear Periodization, Undulating Periodization
Powerlifting meet prep program: No
Program goal: High Volume, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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May 2020 Update: Added Simple Jack’d 2x spreadsheet. You should probably run v2.0, as the creator of the program considers it superior to v1.0.
Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.
[Read more…] Last updated
Experience level: Intermediate
Weeks: 12
Periodization: Block Periodization, Linear Periodization
Powerlifting meet prep program: Yes
Program goal: Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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Heavy, Light, Medium (HLM) programs are a simple and effective way to organize strength training. Each training session consists of either a heavy, medium, or light load for a given lift. The HLM training style is extremely flexible and can be used to accommodate many training goals.
[Read more…] Last updated
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal: Hypertrophy, Peaking, Powerlifting, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes
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Tiger Shark is a 6 week bench press program for intermediate and advanced level lifters. It was created by Nik D (@niklas.damb). As it only programs for the bench press, it is recommended that this is combined with a squat program and a deadlift program. [Read more…]
Last updated
Experience level: Beginner, Intermediate
Weeks: Indefinite
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy
Uses 1RM Percentage(%):No
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Arnold Schwarzenegger’s workout routine known as “Golden Six” is a 3 day beginner bodybuilding routine that can be run indefinitely. It was used in the early days of Schwarzenegger’s training before he started higher volume training programs. [Read more…]
Last updated
Experience level: Intermediate
Weeks: 12, 6
Periodization: Linear Periodization
Powerlifting meet prep program: No
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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…]
Last updated
Experience level: Beginner
Weeks: 5
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
The All Pro Simple Beginner Routine (ASBR) is a classic strength and hypertrophy workout routine for novices. It supposedly originated on BodyBuilding.com and this particular version was modified a bit by tr3pid.
There is an extensive FAQ section that is copied from the spreadsheet below. [Read more…]
Last updated
Experience level: Intermediate
Weeks: 6
Periodization: Block Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This is a variation of Tactical Barbell programming combined with the GZCL program framework. It only programs the bench press and squat movements. Deadlifts are not included. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat. [Read more…]