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5 Week Powerlifting Program Spreadsheets

Here is a filtered list of powerlifting programs that last for 5 weeks.

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Mike Burgener 23-Day Bulgarian Weightlifting Program Spreadsheet

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The 23-Day Bulgarian Program is a short, high-frequency Olympic weightlifting cycle from coach Mike Burgener (Coach B). You train five days a week and hit the snatch and the clean and jerk almost every day, with front and back squats rotating in. It runs about five weeks and 23 sessions in total.

It’s built for advanced lifters who are comfortable training the classic lifts often. The volume on the snatch and clean and jerk is heavy and constant, so it isn’t where you learn the lifts. If you want a longer build first, Burgener’s 12-week cycle is the slower option.

We rebuilt Coach B’s program as a clean Lift Vault spreadsheet. Enter your maxes once and every working weight for all 23 days fills in for you, so you can just train and log what you hit.

[Read more…]

Dan John 10,000 Swing Kettlebell Workout Spreadsheet

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The 10,000 Swing Kettlebell Workout is Dan John’s famous 4-5 week challenge. You do 10,000 kettlebell swings split across 20 workouts, which works out to 500 swings a session. It’s brutally simple, and it’s one of the best ways to lean out and build work capacity without losing strength.

Each workout is 500 two-hand swings done as 5 rounds of 10, 15, 25, and 50 reps. Between the swing sets you do one strength exercise on a short rep ladder, so you build a little pressing or pulling strength while you grind out the swings.

We built a tracker that does the counting for you. Log each workout and the sheet keeps your running total, so you always know how many swings you have left to hit 10,000.

[Read more…]

Empire Barbell High Frequency Bench Press Program Spreadsheet

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This is a high frequency, up to 5 training days per week, daily undulating bench press program shared by Empire Barbell. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks.

[Read more…]

Sling Shot Bench Press Program Spreadsheet – 5 Week

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This is Mark Bell’s 5 week Sling Shot bench press program, also known as the “Stronger in 30 Days” program. It’s a relatively straightforward bench-only program that gradually decreases volume while increasing intensity before attempting a new PR on week 5. Pretty classic linear periodization leading into a peak. [Read more…]

Mike Israetel 5 Week Hypertrophy Workout Routine Spreadsheet

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This is a 6 day hypertrophy program built on Dr. Mike Israetel’s volume landmarks. You start each muscle group near the volume where growth kicks in, add sets and weight every week for four weeks, then take a deload on week 5. The spreadsheet does the bookkeeping, so you can see exactly how many sets each muscle is getting and when to back off.

The whole idea is volume landmarks: the set ranges that maintain muscle (MV), start growing it (MEV), grow it fastest (MAV), and the ceiling your body can still recover from (MRV). Instead of running the same sets every week like a fixed program, you ramp volume across the mesocycle toward your MRV and then reset with a deload. It’s the Renaissance Periodization approach to hypertrophy training, turned into a spreadsheet you can actually run.

I’d point intermediate and advanced lifters here, not beginners. It’s six days a week and a lot of volume to manage, and you get more out of it once you can tell the difference between a productive amount of work and too much. If you’re newer or short on time, start with a simpler program like PHUL and come back to this when you want to push volume on purpose.

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All Pro Simple Beginner Routine Program Spreadsheet

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The All Pro Simple Beginner Routine (ASBR) is a classic strength and hypertrophy workout routine for novices. It supposedly originated on BodyBuilding.com and this particular version was modified a bit by tr3pid.

There is an extensive FAQ section that is copied from the spreadsheet below. [Read more…]

GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]

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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

Updates:

  • May 18, 2020
  • I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for mobile users. All of the spreadsheets are still there, you will just need to click on the Google Sheets link with the green icon.
  • In depth post on GZCLP programs added to new post

Bred from the popular Reddit user /u/gzcl (also check out his blog and personal subreddit), these easy to use spreadsheets and calculators are based on the general “GZCL Method” for powerlifting.

[Read more…]

Bulgarian Method Program Spreadsheet

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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

Renowned for its specificity, frequency, and intensity, the Bulgarian Method has long been a curiosity in the weightlifting and powerlifting world.

It is an advanced form of training and is not recommended for beginners or early intermediates. It requires a solid understanding of knowing your capabilities and autoregulating your lift intensity.

Traditionally structured as 2 to 3 workouts per day, this particular spreadsheet is based on Greg Nuckols’ Bulgarian Manual, which thankfully only calls for no more than one workout per day.

[Read more…]

Madcow 5×5 Program Spreadsheet (Intermediate + Advanced)

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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 spinoff of Bill Starr’s 5×5, Madcow 5×5 incorporates bodybuilder-friendly assistance work (along with lots of rows) with the fundamental Big 3 compound movements to create a simple but effective strength program. Though originally designed with bodybuilding in mind, this can be effectively utilized for off-season (read: not peaking) powerlifting training, as the linear progression and rep range complement strength gains nicely.

The advanced periodization version is also included, which is referred to as “StrongLifts Advanced” even though it’s really Madcow advanced. It is similar to Madcow intermediate, but increases the average tonnage (sets*reps*weight) of each week and includes a deload in the middle of the program.

[Read more…]