Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
  • Lift Vault Market
    • Buy Custom Programs
    • Buy Training Programs
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Bodyweight Workout Programs
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Weightlifting Programs
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Workout Splits
      • 3 Day Workout Split
      • 4 Day Workout Split
      • 5 Day Workout Split
      • 6 Day Workout Split
      • Upper/Lower Split
      • 6 Day PPL Split
      • Full Body Workout Plan
      • Bro Split Workout
      • Arnold Split Workout
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout 2023
        • Strongest Pre Workout
        • Best Stim Free Pre Workout
        • Best Pre-Workout for Beginners
        • Best Thermogenic Pre Workout
        • Best Pre Workout for Teens
        • Best Natural Pre Workout
      • Muscle Building
        • Best Cheap Protein Powder
        • Best Cheap Mass Gainers
        • Best Creatine for Bulking
        • Best Intra Workout Supplements
        • Best Creatine HCL
        • Best Protein Powders Without Artificial Sweeteners
        • Best Protein Powders for Teens
        • Best Protein Powders Without Heavy Metals
  • Learn
    • Resources
      • Find Powerlifting Meets
    • Exercises
      • Hammer Curl vs Bicep Curl
      • Bench Press vs Chest Press
      • Dumbbell vs Barbell Bench Press
      • Deadlift vs Romanian Deadlift
      • Long Head Bicep Exercises
      • Short Head Bicep Exercises
      • Cable Shoulder Exercises
  • /r/LiftVault
  • Contact
    • How Lift Vault Got Started
    • Meet the Team
    • Submit a Program
    • Lift Vault vs Lifting Vault
Home » Programs » Muscle Groups

10 Week Glute Hypertrophy Workout Program Spreadsheet

By Kyle Risley
Last updated February 11, 2024

Experience level: Advanced, Beginner, Intermediate

Weeks: 10

Periodization: Linear Periodization

Meet prep program: No

Program goal: Glute 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

A glute hypertrophy program is a workout routine that focuses on growing the size of the glute muscles. From Flap Jacks 2 Thick Stacks is a glute hypertrophy program designed by Brendan Tietz that is organized as a 4 day upper/lower body part split that uses heavy compound glute movements and targeted accessory movements to strengthen the full body, not just the glutes.

[Read more…]

Filed Under: 10 Week Programs, Bodybuilding Program, Muscle Groups, Programs
Tagged With: 10 Week Workout Plan, 4 Day Bodybuilding Program, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

30 Day Ab Challenge Printable Spreadsheet + PDF

By Kyle Risley
Last updated February 9, 2020

Experience level: Beginner

Meet prep program: 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

This 30 day ab challenge is a great way to build the habit of regular abdominal muscle training. It combines a wide variety of abdominal exercises with high intensity interval training (HIIT) to help strengthen the core muscles while burning fat. [Read more…]

Filed Under: Bodyweight Workout Programs, Muscle Groups, Programs




The Best Abs Workout: How to Get Six Pack Abs

By Kyle Risley
Last updated August 9, 2019


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

Six Pack Abs: The Workout Routine

The how and why of this routine is laid out below, but if you just want to know how to grow your abs efficiently, try adding the below to your normal workouts. If you’re not doing any lifting, you’re probably better off starting a beginner lifting program.

  1. Bicycle crunches (15-20 reps per set)
  2. Captain’s chair leg raises (12-15 reps per set)
  3. Contralateral arm and leg lift (5 second hold, 15-20 reps per set)

[Read more…]

Filed Under: Muscle Groups




Copyright © 2025 All Rights Reserved · Lift Vault · Privacy Policy · Medical Disclaimer