Free Programs and Spreadsheets
Last updated
Experience level: Beginner, Intermediate
Weeks: 10
Periodization: Linear Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
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The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. It is low-medium in volume, which leaves plenty of recovery room for accessories.
The goal is to add kilos to your max deadlift while making you comfortable with working with weights closer to your max for doubles and triples, all without leaving you drained for the other sessions of the week. [Read more…]
Last updated
Recommended by Lift Vault: Recommended
Experience level: Beginner
Weeks: 3
Periodization: Linear Periodization, Undulating Periodization
Powerlifting meet prep program: No
Program goal:Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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5/3/1 is one of the most popular strength training programs ever, influencing other programs like GZCL and nSuns along the way. Its popularity has stemmed from its simplicity, flexibility, and ability to be run over and over for long periods of time. It favors slow, steady, repeatable progression over the long term instead of programs that pile on the weight for a few weeks or months before progress grinds to a halt. [Read more…]
Last updated
Recommended by Lift Vault: Recommended
Experience level: Advanced, Intermediate
Weeks: 4
Periodization: Undulating Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. The BBB accessory work follows a scheme of 5 sets of 10 reps (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 7
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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5/3/1 BBB for bodybuilding is an interpretation of Jim Wendler’s 5/3/1 BBB strength program that is focused on bodybuilding aesthetics and hypertrophy instead of raw strength.
It is run for 7 weeks per cycle with 4 training days per week. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 12
Powerlifting meet prep program: No
Program goal:Powerlifting, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes
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Omnidroid is a 5 day strength program Reddit user /u/benchpauper that runs for 12 weeks. It is structured a bit different than other programs and is definitely worth checking out if you’re a strength training enthusiast. It has a fair amount of heavy singles followed by back off volume and accessories. It looks like a lot of fun to run. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 17
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
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This is a 17 week powerlifting peaking program broken up into 3 different training blocks: hypertrophy, strength, and peaking. It uses 4 training days per week: squat, bench press, deadlift, and another bench press training session. [Read more…]
Last updated
Experience level: Advanced
Weeks: 5
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
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This is a high frequency, up to 5 training days per week, bench press program shared by Empire Barbell. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks. [Read more…]