Lift Vault

Free Programs and Spreadsheets

Home » Programs » Bodybuilding Program » Page 3

Recommended Bodybuilding & Hypertrophy Workout Programs

About Bodybuilding Routines

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 a "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.

 

Jay Cutler Workout Program Spreadsheet

Last updated

Experience level: ,
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an Amazon Associate, I earn a commission on qualifying purchases via affiliate links at no extra cost to you. Click to See Full Disclosure

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)

Last updated
Recommended by Lift Vault:
Experience level:

Periodization:

Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an Amazon Associate, I earn a commission on qualifying purchases via affiliate links at no extra cost to you. Click to See Full Disclosure

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

Last updated

Experience level: ,
Weeks:
Periodization: ,

Program goal:



As an Amazon Associate, I earn a commission on qualifying purchases via affiliate links at no extra cost to you. Click to See Full Disclosure

Dr. Mike Israetel published a very popular article entitled Training Volume Landmarks for Rennaisance Periodization.

A summary of the article is below, though reading the article in its entirety is recommended. [Read more…]

Ivysaur 3 Week Intermediate Aesthetic Workout Routine

Last updated

Experience level: ,
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an Amazon Associate, I earn a commission on qualifying purchases via affiliate links at no extra cost to you. Click to See Full Disclosure

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)

Last updated

Experience level:
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:,



As an Amazon Associate, I earn a commission on qualifying purchases via affiliate links at no extra cost to you. Click to See Full Disclosure

The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Several different spreadsheets have been created for this program, which I go into a bit below. I’m bringing forth a new and improved version here after being frustrated by the shortcomings of past efforts. [Read more…]

Starscream: 12 Week Hypertrophy Program (5 Day)

Leave a Comment Last updated

Experience level:
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:



As an Amazon Associate, I earn a commission on qualifying purchases via affiliate links at no extra cost to you. Click to See Full Disclosure

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)

Last updated

Experience level: ,
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:



As an Amazon Associate, I earn a commission on qualifying purchases via affiliate links at no extra cost to you. Click to See Full Disclosure

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…]