Free Programs and Spreadsheets
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.
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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A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. Still, the term is somewhat flexible and can be applied to many different types of training. [Read more…]
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Experience level: Beginner, Intermediate
Weeks: Indefinite
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
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The Coolcicada PPL is a popular 6 day PPL that originated from a BodyBuilding.com forum member. The original thread is here. It has since gained great notoriety as an effective program for building strength and muscular development in many lifters. [Read more…]
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Experience level: Beginner
Weeks: 7
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy
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The Fierce 5 workout is a great beginner bodybuilding program. It is a 2x weekly program that incorporates compound lifts and accessory movements to stimulate strength improvements and muscle growth. [Read more…]
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Experience level: Beginner
Weeks: 9
Powerlifting meet prep program: No
Program goal:Hypertrophy
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This is a Google spreadsheet for Kizen’s free back hypertrophy program. If you want a huge, thick back, you’re in the right place. For the full scoop, sign up for free over at Kizen, but here’s the jist. [Read more…]
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Experience level: Beginner
Weeks: 5
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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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…]
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Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 10, 12
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal:Hypertrophy, Peaking, Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. [Read more…]
Last updated
Experience level: Intermediate
Weeks: 4
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):No
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Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. [Read more…]