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All Pro Simple Beginner Routine Program Spreadsheet

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The All Pro Simple Beginner Routine (ASBR) is a 3 day full body program built around seven barbell lifts, run in 5 week cycles. Every session hits every lift. What changes between sessions is only the load: 100% on the heavy day, 90% on the medium day, 80% on the light day.

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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.

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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.

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Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day)

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The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It runs four days a week on an upper/lower split, with each half of the body getting one heavy day and one dynamic day.

It comes in two lengths from the same sheet. Run it as 10 weeks for a general training block, or as 12 weeks if you are peaking for a meet, in which case the last two weeks are the peak.

Progression runs off AMRAP sets rather than a fixed weekly jump. You record how many reps you hit and the sheet decides whether your training max moves, which means a bad week does not push you into weights you are not ready for.

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Doug Hepburn Method Powerbuilding Program Spreadsheet

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Doug Hepburn was a Canadian strongman who won the 1953 world weightlifting title and the 1954 Commonwealth Games, and he did it on training that looks almost too plain to work. Four days a week, two lifts per session, squat and bench on one day, deadlift and overhead press on the next. No percentages chart, no wave loading, no accessory list.

The method itself is one idea. You pick a weight you can handle, you keep it exactly the same, and you add a single rep each session until you hit the target. Only then does the weight go up, by five or ten pounds, and the whole climb starts again.

Everyone else in the 1950s was chasing heavier bar loads week to week. Hepburn added volume at a fixed load and let strength come from the accumulated work.

There are two programs here, A and B, and each has a power phase and a pump phase. I’d run this if you like simple, repeatable training and you’re happy to be patient. The catch is that it’s slow, it’s repetitive, and it programs almost no direct arm or back work, so if you want a varied session or you’re chasing a peak for a meet on a date, this is the wrong program.

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Brian Alsruhe 9 Week Powerbuilding Program (5/3/1 Variant)

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Check out the spreadsheet for Brian Alsruhe’s 5/3/1 variant program, which is excellent for those looking for a powerbuilding training style.

Please watch Brian’s video to understand how the program works. [Read more…]

GZCL Jacked and Tactical (Bench + Squat Only)

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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…]

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…]

Hypertrophy Specific Training (HST) Program Spreadsheet – 8 Week

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Hypertrophy Specific Training is Bryan Haycock’s method, and its defining idea is that you work through descending rep blocks rather than a single rep range. Two weeks of 15s, two weeks of 10s, two weeks of 5s, then two weeks holding those 5RM weights and adding negatives. Twenty-four workouts, three a week, eight weeks total.

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

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This is the free first 4 weeks of Kizen’s 16 week powerbuilding program, put together by Silent Mike, Bart Kwan, and Omar Isuf. You train 6 days a week: three days built around the big three and their variations, and three accessory days run almost entirely as supersets. It comes with a PDF that walks through the reasoning behind the split.

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

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The Metallicadpa 6 Day PPL is the canonical free Push/Pull/Legs routine from r/Fitness, written by /u/metallicadpa. You train six days a week across two Push days, two Pull days, and two Leg days. Compound lifts use a 5/5+ AMRAP structure (five straight sets, then an all-out rep set), and loads are driven by your 1RM inputs so the spreadsheet suggests starting weights for you.

The program runs indefinitely with session-to-session linear progression. When you hit the target reps on your AMRAP set, the sheet advances your load for the next session automatically. Upper body lifts go up 2.5 kg at a time; lower body lifts go up 5 kg. The idea is to keep adding weight as long as you can before accumulating fatigue forces a reset, which is the core mechanic of linear progression borrowed from programs like GZCLP.

This program suits intermediate lifters who can recover from six training days per week and want high-frequency hypertrophy work built into a clear structure. If you’re newer to lifting or can only make it to the gym three or four days a week, you’ll get more out of starting with the PPL spreadsheet collection, which covers shorter variants of the same split.

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PHAT Workout Routine + Program Spreadsheet

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PHAT (Power Hypertrophy Adaptive Training) is a 5-day powerbuilding program created by Dr. Layne Norton. It splits the week into two power days and three hypertrophy days, with each session built around a major compound movement.

The program blends heavy low-rep power work with higher-rep hypertrophy work. It’s a good fit for bodybuilders who want to add real strength to their size work, or lifters who want to look athletic and actually be strong.

PHAT is best for intermediate lifters who can commit to five days per week and recover from that kind of volume. If you’re newer to lifting, you’ll make faster progress on a simpler program like the Candito Linear Program before tackling PHAT’s demands.

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PHUL Workout Routine Tips + Program Spreadsheet (Updated 2023)

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PHUL stands for Power Hypertrophy Upper Lower. It’s a 4-day program that splits training into two upper body days and two lower body days. Two of those days are power-focused (3-5 reps, heavy compounds) and two are hypertrophy-focused (8-15 reps, higher volume with isolation work). There’s no fixed end date; you run it until progress stalls. PHUL was created by Brandon Campbell, a YouTube fitness coach who published the original program write-up at Muscle & Strength.

The idea behind PHUL is that you can train for strength and size at the same time if you structure your week correctly. Power days anchor the week with low-rep compound work, then the hypertrophy days pile on volume and isolation exercises for muscle growth. It’s a powerbuilding approach, similar in concept to PHAT, but PHAT is a 5-day split and programs roughly 90% more weekly volume. PHUL keeps it at 4 days.

PHUL is best for intermediate lifters who have 6+ months of consistent training and want to develop both strength and size simultaneously. If you’re newer to lifting, you’d get more out of a simpler linear progression program like Starting Strength first. The 4-day schedule is also manageable for most people, though the hypertrophy days include supersets and a decent amount of accessory work, so expect sessions to run 60-75 minutes.

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Strong Curves Spreadsheets + PDF: Beginner and Advanced Workouts

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Strong Curves is a system of separate 12-week programs created by Bret Contreras and Kellie Davis. You pick the program that matches your experience and equipment, run it for the full 12 weeks, then move up to the next one when you’re ready. Each program opens sessions with hip thrusts and glute bridges as the primary work, then moves into legs, upper body, and core. Bootyful Beginnings, the beginner program, runs 3 days per week.

The training idea is glute-focused hypertrophy with progressive overload. You start with bodyweight and band work, then add barbells as you get more experienced. Rep ranges shift each program so the weight goes up and the reps come down as you progress. It’s not a powerlifting program and it won’t build your squat and deadlift the way a strength-focused template would.

Strong Curves is a good fit for women and anyone focused on glute development at the novice to intermediate level. If you want a program built around the big-four lifts with linear progression, you’d get more out of something like Starting Strength first. Come back to Strong Curves when glute and lower body hypertrophy is the goal.

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New Rules of Lifting for Women Workout Program Spreadsheet

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New Rules of Lifting for Women is a 7-stage, full-body program from The New Rules of Lifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove. You train 3 days a week and alternate two workouts, an “A” workout and a “B” workout. Each session pairs compound lifts with core and single-leg work, and the whole program runs about 6 months.

Progression isn’t based on percentages of your 1RM. You pick a weight you can just finish for the sets and reps a stage calls for, and once you can complete every set at the top of the rep range, you add a little weight and start again at the bottom. The book also walks through exercise form and a nutrition plan, so it’s a full package if you’re newer to lifting or coming back to it.

It’s a good fit for beginner and intermediate women who want a structured full-body program with a diet plan built in. If you’re after a glute-focused routine, Strong Curves is worth a look, and if you want the simplest possible barbell start, StrongLifts 5×5 is a gentler on-ramp. If you’re chasing a percentage-driven powerlifting peak, you’ll want a different program.

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Madcow 5×5 Program Spreadsheet (Intermediate + Advanced)

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Madcow 5×5 is a free 3-day-per-week, full-body strength program built as a derivative of Bill Starr’s original 5×5 work. Each session ramps through progressively heavier sets of 5 on the squat, bench press, and row, finishing on a top set. Monday is your volume day, Wednesday is a lighter recovery day, and Friday is your heaviest day. Two versions are on this page: the Intermediate, which runs indefinitely with weekly linear jumps, and the Advanced, a fixed 9-week program with two distinct blocks.

The idea behind the program is simple: you ramp up to a top set, try to beat it the following week, and let Wednesday’s lighter session keep you fresh for Friday. Weekly progression keeps each jump small enough to sustain for months without burning out the way daily jumps eventually do. It’s closer in feel to Texas Method than to a straight beginner LP, but the bar math is less involved.

Madcow is the right move once you’ve stalled on session-to-session jumps from something like StrongLifts 5×5 or Starting Strength and you’re ready to move to weekly progress. Beginners still adding weight every workout should finish a beginner LP first. Lifters already managing training blocks or running percentage-based programs will likely find Madcow too conservative.

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GreySkull LP Program Spreadsheet

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Created by John Sheaffer (aka Johnny Pain), Greyskull LP is a 3-day-per-week full body routine for novice lifters. You train Monday, Wednesday, and Friday, hitting squats and a press or bench variation every session, with deadlifts mixed in. Each session follows the same basic structure: two work sets of 5, then a final “5+” AMRAP set on the main lifts.

The AMRAP set is what separates Greyskull LP from programs like Starting Strength and StrongLifts 5×5. Those programs have you stop at 5 reps on every set. Greyskull LP keeps the linear progression (adding weight every session), but lets you go all out on the last set. That extra volume helps you build more muscle alongside the strength gains, and it gives you a longer productive run before you stall.

This is a beginner program. If you haven’t stalled on linear progression yet, you’re exactly who it’s designed for. If you’ve already burned through a novice LP and stalled multiple times, you’ll get more out of something like GZCLP, which is built for people who’ve outgrown the basic add-weight-every-session model.

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Jonnie Candito Linear Program Spreadsheet

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The Candito Linear Program is a free 4-day-per-week upper-lower program from Jonnie Candito. You run it with one of three emphasis variants — Control, Power, or Hypertrophy — that modify the secondary days while keeping the heavy days identical across all three. There’s also a 3-day-per-week version (Mon/Wed/Fri) built into the program. Progression is simple: add weight each week to the main lifts (squat, bench, deadlift) and run it until you stall.

The design keeps two heavy days constant every week (heavy lower on Monday, heavy upper on Tuesday — 3×6 squat/deadlift and 3×6 bench with back work). The two variation days are where you pick your emphasis. Control uses pause variations to build technique and time under tension. Power swaps the lower variation day for explosive work to develop fast-twitch fiber. Hypertrophy bumps the variation days to higher volume (5×8) for more muscle size. You pick one emphasis and run it. When you stall on a lift, drop 15 lbs and continue. After three resets, slow your progression to every two weeks.

This program is best for novice-to-early-intermediate lifters who know how to perform the main lifts safely and want a structured linear program with more variety than StrongLifts 5×5. If you’ve never touched a barbell, spend a few months learning the movements first. If you’ve already exhausted linear progression and stall fast, the Candito 6 Week Program is the natural next step.

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