Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Search in posts
Search in pages
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Bodyweight Workout Programs
        • Home Workouts
        • Armstrong Pull Up Program
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Lifting Programs
      • Full Body Workout Plans
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Days per Week
      • 3 Day Split Routines
      • 4 Day Split Routines
      • 5 Day Split Routines
      • 6 Day Split Routines
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout for 2021
        • Strongest Pre Workout 2021
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Dark Energy Pre Workout Review
        • Best Stim Free Pre Workout
        • Best Thermogenic Pre Workout for Weight Loss
        • Best Pre Workout for Beginners
      • Best Whey Protein Powder
      • Best Creatine
      • Best Mass Gainers
      • Homemade Pre Workout
  • Forum
  • Submit a Program
  • Contact
    • About
Home ยป Running

Quarantine Home Workouts with Spreadsheets (Low/No Equipment)

Last updated October 22, 2020
Experience level: Advanced, Beginner, Intermediate

Powerlifting meet prep program: No

Program goal: Bodyweight, Hypertrophy, Running, Strength


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

With COVID-19 turning the entire world on its head, forcing the closure of schools, businesses, and, yes, gyms, lots of folks are finding their workout options limited. For individuals not used to working out at home, the prospect of working out during the quarantine can seem daunting. Luckily there are tons of options for how to workout at home. [Read more…]

Filed Under: Bodyweight Workout Programs, Programs




Half Marathon Training Program Spreadsheets

Last updated October 7, 2019
Program goal: Running


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

Running a half marathon is far from impossible for most healthy individuals, but does require careful training. Luckily, Hal Higdon did a great job of laying out programs well suited for novice, intermediate, and advanced runners. [Read more…]

Filed Under: Programs, Running




10K Training Program Spreadsheet for Novices

Last updated October 7, 2019
Program goal: Running


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

Geared toward novice runners, this program takes a “gentle approach” towards gradually building volume towards a final 10k run. Explained in more detail here, this is a great program for individuals that have signed up for a 10k race and are looking to prepare for it effectively. [Read more…]

Filed Under: Programs, Running




Couch to 5K Plan Spreadsheet

Last updated October 7, 2019
Program goal: Running


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

Looking to get into jogging but can’t make it off the couch? This is the perfect program for you!

By starting slow and gradually increasing the distance (just like Starting Strength or Strong Lifts does for lifting weights), Couch to 5K is a terrific novice program for aspiring runners. [Read more…]

Filed Under: Programs, Running




Latest Programs

  • Kaged Muscle Whey Protein Isolate Powder Review
  • Strongest Fat Burner Supplements
  • Somatomax Review
  • 15 Week Intermediate Powerlifting Program (2021 Update)
  • 6 Week Patrik Nyman Prilepin Bench Press Program

Supplements & Equipment

  • The 6 Best Cheap Whey Protein Powders on Amazon Prime + Everywhere Else
  • 5 Best Squat Shoes for Powerlifting and Weightlifting
  • The 6 Best Knee Sleeves
  • 12 Best Powerlifting Books for Novice to Advanced Lifters
  • Best Chalk and Liquid Chalk for Lifting
  • Best Nose Tork and Ammonia Caps
  • Approved Equipment by Federation
  • How To Make Your Own Preworkout and Save $

Have Questions? Ask the Forum!

Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger.
Check it out at forum.liftvault.com

Copyright © 2021 All Rights Reserved · Lift Vault · Celebrity Workout Programs · Privacy Policy · Medical Disclaimer