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The 10 Best Bodybuilding Programs

Get free downloadable spreadsheets for the most popular bodybuilding programs.

  1. PHAT Workout Program
  2. Joe Delaney 6 Day Upper/Lower Split (Ibiza Shreds)
  3. Lyle McDonald Generic Bulking Routine
  4. PHUL Powerbuilding Program
  5. Joe Delaney 5 Day Full Body Split
  6. Intermediate Bodybuilder Routine by Ripped Body
  7. Metallicadpa 6 Day PPL (aka Reddit PPL)
  8. Mike Israetel Hypertrophy Program
  9. 5/3/1 BBB for Bodybuilding
  10. Arnold Schwarzenegger Golden Six Routine

About Bodybuilding Workout Programs

A bodybuilding program is designed to induce hypertrophy in the athlete's muscle, stimulating muscular growth. This is often done by exercising each body part approximately twice per week in "splits" that target certain groups of muscle per training session.

Except in the case of the big 3 compound movements, bodybuilding routines rarely focus on working off of a percentage of a lifter's one rep max because they include so many accessory movements where a 1RM isn't always helpful. Instead, the number of sets, amount of rest in between sets, and rep ranges are often manipulated to induce hypertrophy. Of course, the weight lifted helps achieve this goal too.

Related: Also check out Lift Vault's powerbuilding programs, which also focus on inducing hypertrophy in the lifter. They also combine some strength training and powerlifting elements.

Want more? Search the Lift Vault Program Library

Search the Lift Vault Program Library to find the exact program you're looking for based on many criteria (e.g. experience level, days per week, and much more).

The latest bodybuilding & hypertrophy programs are available below.

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Joe Delaney 5 Day Full Body Split Spreadsheet

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Joe Delaney’s 5 day full body workout split is a bodybuilding workout routine focused on aesthetic goals and having fun in the gym. This workout was birthed from Joey D’s personal training experience with different workout splits and represents how he has been training as of January 2020.

[Read more…]

5 Day Body Part Split Workout (4 Week Mesocycle)

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Program Overview

This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article. [Read more…]

Dexter Jackson Workout Routine Spreadsheet

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Dexter Jackson’s workout routine is a four day body part split focused on developing maximum muscular hypertrophy. It uses 3 to 4 sets per exercise, often increasing the weight for each set. The routine programs anywhere from 5 to 8 different exercise movements per training session. [Read more…]

Dorian Yates Workout Routine [1987-1992] Spreadsheet

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Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. [Read more…]

Golden Six Arnold Schwarzenegger Workout Routine

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Arnold Schwarzenegger’s workout routine known as “Golden Six” is a 3 day beginner bodybuilding routine that can be run indefinitely. It was used in the early days of Schwarzenegger’s training before he started higher volume training programs.

[Read more…]

Vince Gironda 8×8 + 6×6 Workout Routine Spreadsheets

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Vince Gironda’s 8×8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. It is a high volume, old school bodybuilding program that has become the stuff of legend. The related 6×6 workout routine is an intermediate version of the same program.

I will be sharing spreadsheets for a few different variations of Vince Gironda’s workout routines, along with links where you can do some additional reading.

[Read more…]

Calum von Moger Workout Routine Spreadsheet

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Calum von Moger’s workout routine is a 5 day body part split that focuses on chest, back, shoulders, legs, and arms. It utilizes special bodybuilding techniques like drop sets to help induce muscular hypertrophy.

You’ll find a spreadsheet for Calum’s bodybuilding routine along with a day by day breakdown below. [Read more…]

Kai Greene Workout Routine Spreadsheet

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Kai Greene’s workout routine is a 5 day intermediate to advanced level bodybuilding program. It is a body part split that targets a different muscle group each day: chest & calves, shoulders & forearms, back, legs, and arms.

[Read more…]

Simeon Panda Workout Program Spreadsheet

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Simeon Panda’s 5 day workout routine is a high volume bodybuilding program built around a relatively small number of exercises per training session. Instead of significant variety within the exercise movements, Simeon Panda performs each movement for high volume. [Read more…]

Ronnie Coleman Workout Program Spreadsheet

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The man, the myth, the legend: 8 time Mr. Olympia Ronnie Coleman. The Ronnie Coleman workout routine is an intermediate/advanced level workout routine with 6 training days per week, high volume, and a large number of movements – it is not for the faint of heart.

This is a brutal bodybuilding program inspired by the man some consider to be the GOAT bodybuilder.

[Read more…]

Intermediate Bodybuilding Program Spreadsheet by Ripped Body (5 Day)

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This is a 5 day intermediate bodybuilding program developed by the smart folks at Ripped Body. It runs for 4 weeks at a time, with the 4th week acting as a deload. It increases weight each week, but reduces volume each week of the cycle. If you’re still able to progress weekly without reducing sets or reps, then the beginner bodybuilding program is a better choice and will let you progress more quickly. [Read more…]

Jay Cutler Workout Program Spreadsheet

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Below you’ll find a spreadsheet, overview, and training videos for Jay Cutler’s workout program. [Read more…]

Beginner Bodybuilding Program Spreadsheet by Ripped Body (4 Day)

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Designed by the smart folks at Ripped Body, this beginner bodybuilding workout routine is a great introduction to hypertrophy training for novices. The spreadsheet for this bodybuilding program for novices is based on this post shared by Ripped Body.

[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.

[Read more…]

Ivysaur 3 Week Intermediate Aesthetic Workout Routine

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A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. On it, you’ll be adding weight to your lifts every 3 weeks. [Read more…]

The Famous Reddit PPL Program Spreadsheet (Improved)

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The Reddit PPL is a 6 day push/pull/legs program built on linear progression. You train a push day, a pull day, and a leg day, then run all three again, with one rest day to finish the week. The barbell lifts (squat, bench, deadlift, overhead press, and rows) drive your progress and add weight every session you hit your reps, while the rest of each day is hypertrophy work to build size.

It came from Reddit user u/Metallicadpa and became the recommended PPL routine in the r/Fitness wiki. The idea is simple. You progress the main lifts the way a beginner program like GZCLP does, then wrap that in enough accessory volume to actually grow. If you’ve finished a basic linear progression and want more bodybuilding work without giving up strength gains, this is the natural next step.

It’s best for late beginners and early intermediate lifters who can train six days a week. If you can’t get to the gym that often, or you’re brand new to lifting, you’ll get more out of a 3 day full body program first. Run this when you have the time and a year or so of consistent training behind you.

[Read more…]

Starscream: 12 Week Hypertrophy Program (5 Day)

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Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. [Read more…]

8 Week Hypertrophy Program Spreadsheet (BigCoachD)

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Edit 9/22/19: Fixed an issue with the inputs. Using a “.” (i.e. period, full stop) is now supported in the 1RM input fields.

This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger.

It is a 4 day program based on linear periodization. Week 1 starts at 5×12 @50% of 1RM and adds 5% each week, gradually working up to 5×8@67.5% in week 8. [Read more…]

Shortcut to Shred Reviews

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Here are reviews of Jim Stoppani’s Shortcut to Shred strength building and weight loss program from people that have run the program. Overall, Shortcut to Shred reviews are positive and show that the program can be effective for building muscle and leaning out. [Read more…]

Shortcut to SIZE Reviews

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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…]