Free Programs and Spreadsheets
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 26
Meet prep program: No
Program goal: High Volume, Mass, Strength
Uses RPE: false
Uses 1RM Percentage(%): True
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Mythical Mass is a 6 month-long combination of various strength programs used for building mass.
The programs included are:
As you can see, the entire set of programming takes about 6 months to work through.
The goal? Get freaking huge.
[Read more…] By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 4, 7
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy, Mass
Uses RPE: No
Uses 1RM Percentage(%): No
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
German Volume Training (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week. This is all explained in more detail below. [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 6, 7, 8
Periodization: Block Periodization, Linear Periodization
Meet prep program: No
Program goal: Hypertrophy, Mass, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): No
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
Lyle McDonald’s generic bulking routine (GBR) is a 4 day upper/lower split that focuses on building mass. It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0.5 to 1 pound per week. It can be run for 6 weeks to 8 weeks before a 2 week deload.
[Read more…] By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Hypertrophy, Mass, Peaking, Powerlifting
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
This mass building workout focuses on stimulating muscular hypertrophy and developing raw strength. It is a 12 week powerlifting program built on 4 high volume training sessions per week and was developed by Ryan Mathias at Mathias Method. It is a peaking program that is designed to build your one rep max in the squat, bench press, and deadlift for meet day. [Read more…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Block Periodization
Meet prep program: No
Program goal: Hypertrophy, Mass
Uses RPE: No
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
Shortcut to Size is a 4 day body part split program by Jim Stoppani (who also created Shortcut to Shred). It is best suited for athletes with aesthetic or hypertrophy goals. It is a 12 week bodybuilding program broken down into three 4 week phases. [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner
Weeks: 12
Periodization: Block Periodization
Meet prep program: No
Program goal: Hypertrophy, Mass
Uses RPE: No
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
Shortcut to Size is a 4 day body part split program by Jim Stoppani (who also created Shortcut to Shred). It is best suited for athletes with aesthetic or hypertrophy goals. It is a 12 week bodybuilding program broken down into three 4 week phases. [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 12
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy, Mass, 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
Another free strength program from Brian Alsruhe, this time focusing on mass building. A video overview is below.
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 6
Periodization: Undulating Periodization
Meet prep program: No
Program goal: High Volume, Mass, 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
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…]