Free Programs and Spreadsheets
Get free downloadable spreadsheets for the most popular bodybuilding 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.
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.
Many of the most popular programs on Lift Vault are now available on a free app!
Boostcamp lets you track progress, calculate weight/sets/reps, and discover new programs - all for free!
The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development.
Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak.
[Read more…]Short for Power Hypertrophy Upper Lower, PHUL blends power and size building principles for the athlete looking to get stronger and bigger. The PHUL program follows many of the principles of powerbuilding programming, but could also be considered a bodybuilding program.
[Read more…]The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Now, enjoy in an easy to edit, mobile-friendly spreadsheet!