Free Programs and Spreadsheets
Recommended Reading: The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger (2012) (Amazon)
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.
Head over to the Lift Vault forum to ask the community and connect with other lifters.
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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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…]
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Experience level: Advanced, Intermediate
Weeks: Indefinite
Powerlifting meet prep program: Yes
Program goal: Hypertrophy
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
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.
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Experience level: Advanced, Intermediate
Weeks: Indefinite
Powerlifting meet prep program: No
Program goal: Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No
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
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…]
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Experience level: Advanced, Intermediate
Weeks: Indefinite
Powerlifting meet prep program: No
Program goal: Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No
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
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.
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Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 4
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes
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
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…]
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Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No
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
Below you’ll find a spreadsheet, overview, and training videos for Jay Cutler’s workout program. [Read more…]
Last updated
Recommended by Lift Vault: Recommended
Experience level: Beginner
Periodization: Linear Periodization
Program goal: Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):Yes
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
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…]