This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. [Read more…]
High Volume Powerlifting & Strength Programs
Here are powerlifting and strength programs that incorporate high volume training. Volume is generally measured by tonnage, defined as (number of reps)*(weight per rep).
If you didn't find the high volume program you're looking for, try using the Lift Vault Program Library. It lets you search through all Lift Vault programs using lots of different criteria, including frequency per lifting movement.
Related: powerlifting programs, powerbuilding programs, bodybuilding programs, strength training programs
Greg Nuckols High Frequency Powerlifting Program Spreadsheet (2 Versions)
In October 2015, Greg Nuckols published a very popular article titled “Your Drug Free Muscle and Strength Potential: Part 2.” In it he laid out the foundations for a high frequency training method.
It’s a pretty cool article because it includes a strength potential calculator that tries to estimate what percentage of a person’s maximum potential they’ve currently achieved per lift. If an individual is below 80% of their potential, they generally respond well to high frequency training. [Read more…]
5 Blaine Sumner Program Spreadsheets
This is the free program spreadsheet collection offered on Blaine Sumner’s site.
It contains:
- linear progression program
- high frequency program
- off-season program
- equipped lifting program
- bench-only program
All of the above programs are 12 weeks in length and are programmed off of percentages of the lifter’s training max. [Read more…]
Building the Monolith Program Spreadsheet (kg + lb)
Created by the legendary 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…]
Greg Nuckols 28 Programs Spreadsheet
Greg Nuckols released 28 program variations through his site, Stronger by Science. While these programs were released for free, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. See also: Greg Nuckols High Frequency Program (free spreadsheet). [Read more…]
8 Week Hypertrophy Specific Training Program Spreadsheet (HST)
Popularized by Bryan Haycock, hypertrophy specific training (HST) is a training routine based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning.
This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to spark muscle growth and work capacity in the off-season. [Read more…]
nSuns 5/3/1 Complete Program Collection (4 Day, 5 Day, Cap3, and More)
12/18/19 Note: If you’re wondering what happened to the nSuns subreddit, it closed permanently. There is a new subreddit called /r/newSuns for discussing the nSuns program.
n_Suns (aka 2_Suns) assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to deadlift and squat specific workloads to help everyone get stronger.
Use the table of contents to jump to your desired spreadsheet or read on below to learn about which nSuns program you should run. [Read more…]