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.
If you enjoy the programs, Blaine also offers customized programming, customized nutrition, and 1 on 1 training. Definitely check those our if you’re looking for professional coaching.
