Geared toward novice runners, this program takes a “gentle approach” towards gradually building volume towards a final 10k run. Explained in more detail here, this is a great program for individuals that have signed up for a 10k race and are looking to prepare for it effectively. [Read more…]
Latest Workout Program Spreadsheets
These are the most recently added workout program spreadsheets on Lift Vault.
Couch to 5K Plan Spreadsheet
Looking to get into jogging but can’t make it off the couch? This is the perfect program for you!
By starting slow and gradually increasing the distance (just like Starting Strength or Strong Lifts does for lifting weights), Couch to 5K is a terrific novice program for aspiring runners. [Read more…]
Starting Strength Routine Program Spreadsheet
One of the most popular novice lifting programs, Starting Strength is a textbook (literally) strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger.
If you’re looking to start lifting and want something that works, this Google spreadsheet is a solid option. It is very similar to GreySkull LP and StrongLifts.
Graduates of the Starting Strength routine may be interested in Madcow or Texas Method.
Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets
Smolov is a Russian squat specialization and peaking cycle created by Sergey Smolov, a Soviet-era weightlifting coach. The full program runs 13 weeks and is built around four phases: a 2-week Introductory Microcycle, a 4-week Base Mesocycle (4 days per week of squatting), a 2-week Switching phase, and a 5-week Intense Mesocycle that ends with a 1RM test. There’s also a separate 3-week version called Smolov Jr that you can run for squat or bench press.
The idea behind Smolov is extreme squat frequency and volume at high percentages. The Base Mesocycle alone has you squatting 4 days per week with loads between 70% and 85% of your 1RM. Your body adapts to a level of squat volume most programs don’t approach. You need to eat, sleep, and recover around the program, not alongside it.
Smolov is for intermediate to advanced lifters with a solid squat base and a specific reason to peak, like a meet or a record attempt. If you’re a beginner, running a caloric deficit, or short on recovery time, skip it. For a less aggressive squat-focused peaking option, check out the Russian Squat Routine or the Hatch Squat Program.
[Read more…]Jim Wendler’s 5/3/1 Workout Program Spreadsheets
5/3/1 is a strength template more than a fixed program. You set a Training Max at 90% of your true 1RM, then run 4 week cycles: three weeks of work with an AMRAP top set, then a deload, adding a little to the Training Max each time. Everything is built around steady progress on the big barbell lifts (squat, bench, deadlift, and press).
The point is slow, sustainable progress. You leave reps in the tank most of the time and only chase a rep PR on the last set, so you keep moving forward for months instead of stalling out in a few weeks. It’s also easy to bolt extra volume or specificity onto, which is why so many variations exist (Boring But Big for size, First Set Last, the 3/5/1 powerlifting version). It was influential enough that programs like GZCL and nSuns grew out of its ideas.
It’s best for intermediate lifters who have stalled on simpler linear progression. If you’re a true beginner still adding weight every session, you’ll progress faster on a basic linear program like GZCLP first, since 5/3/1’s monthly jumps are slower than you need. Come to it when straight linear progression stops working.
[Read more…]Texas Method Program Tips and Spreadsheet Template
Texas Method Routine Overview
The Texas Method is a strength program that focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still progress on a weekly basis. Each training week represents one cycle: Monday is volume day, Wednesday is an active recovery day, and Friday is an intensity day where a new PR is set.
[Read more…]Madcow 5×5 Program Spreadsheet (Intermediate + Advanced)
Madcow 5×5 is a free 3-day-per-week, full-body strength program built as a derivative of Bill Starr’s original 5×5 work. Each session ramps through progressively heavier sets of 5 on the squat, bench press, and row, finishing on a top set. Monday is your volume day, Wednesday is a lighter recovery day, and Friday is your heaviest day. Two versions are on this page: the Intermediate, which runs indefinitely with weekly linear jumps, and the Advanced, a fixed 9-week program with two distinct blocks.
The idea behind the program is simple: you ramp up to a top set, try to beat it the following week, and let Wednesday’s lighter session keep you fresh for Friday. Weekly progression keeps each jump small enough to sustain for months without burning out the way daily jumps eventually do. It’s closer in feel to Texas Method than to a straight beginner LP, but the bar math is less involved.
Madcow is the right move once you’ve stalled on session-to-session jumps from something like StrongLifts 5×5 or Starting Strength and you’re ready to move to weekly progress. Beginners still adding weight every workout should finish a beginner LP first. Lifters already managing training blocks or running percentage-based programs will likely find Madcow too conservative.
[Read more…]GreySkull LP Program Spreadsheet
Created by John Sheaffer (aka Johnny Pain), Greyskull LP is a 3-day-per-week full body routine for novice lifters. You train Monday, Wednesday, and Friday, hitting squats and a press or bench variation every session, with deadlifts mixed in. Each session follows the same basic structure: two work sets of 5, then a final “5+” AMRAP set on the main lifts.
The AMRAP set is what separates Greyskull LP from programs like Starting Strength and StrongLifts 5×5. Those programs have you stop at 5 reps on every set. Greyskull LP keeps the linear progression (adding weight every session), but lets you go all out on the last set. That extra volume helps you build more muscle alongside the strength gains, and it gives you a longer productive run before you stall.
This is a beginner program. If you haven’t stalled on linear progression yet, you’re exactly who it’s designed for. If you’ve already burned through a novice LP and stalled multiple times, you’ll get more out of something like GZCLP, which is built for people who’ve outgrown the basic add-weight-every-session model.
[Read more…]Ed Coan Deadlift Program Spreadsheet
The powerlifting GOAT, Ed Coan, designed this deadlift program for Mark Phillipi. If you’re looking to make serious deadlift gains, give this 10 week program a try. It programs the athlete to deadlift 1 time per week. Each session includes a heavy triple followed by a high number of speed deadlift triples, then barbell shrugs.
Jonnie Candito Linear Program Spreadsheet
The Candito Linear Program is a free 4-day-per-week upper-lower program from Jonnie Candito. You run it with one of three emphasis variants — Control, Power, or Hypertrophy — that modify the secondary days while keeping the heavy days identical across all three. There’s also a 3-day-per-week version (Mon/Wed/Fri) built into the program. Progression is simple: add weight each week to the main lifts (squat, bench, deadlift) and run it until you stall.
The design keeps two heavy days constant every week (heavy lower on Monday, heavy upper on Tuesday — 3×6 squat/deadlift and 3×6 bench with back work). The two variation days are where you pick your emphasis. Control uses pause variations to build technique and time under tension. Power swaps the lower variation day for explosive work to develop fast-twitch fiber. Hypertrophy bumps the variation days to higher volume (5×8) for more muscle size. You pick one emphasis and run it. When you stall on a lift, drop 15 lbs and continue. After three resets, slow your progression to every two weeks.
This program is best for novice-to-early-intermediate lifters who know how to perform the main lifts safely and want a structured linear program with more variety than StrongLifts 5×5. If you’ve never touched a barbell, spend a few months learning the movements first. If you’ve already exhausted linear progression and stall fast, the Candito 6 Week Program is the natural next step.
[Read more…]Bill Star 5×5 Workout Routine Spreadsheet
This is a variation of Bill Starr’s famous 5×5 program that spawned the now popular Strong Lifts 5×5. Based on weekly linear weight increases, this is a great program for beginner lifters to rapidly add strength.
StrongLifts 5×5 Workout Program Spreadsheet
StrongLifts 5×5 is a 3-day-per-week beginner strength program built around two alternating workouts. Workout A is squat, bench press, and barbell row. Workout B is squat, overhead press, and deadlift. You train each one 3 times every two weeks, always squatting, adding 5 lb to the bar each session. Mehdi at stronglifts.com based it on Bill Starr’s 5×5 from the 1970s.
The idea is pure linear progression: no percentages, no wave loading, no periodization. You just add weight every single session until you can’t anymore. That simplicity is the whole point. Every session you squat, which is what drives the strength base. It’s the easiest possible novice program to follow, by design.
StrongLifts is for true beginners or people coming back after a long layoff. If you’ve been lifting consistently for more than 6 months, you’ll probably stall faster than the program expects, and something like Starting Strength or GZCLP may serve you better. Both the lb and kg versions of the spreadsheet are below.
[Read more…]Jonnie Candito 6 Week Powerlifting Program Spreadsheet
Jonnie Candito’s 6 week program is a powerlifting peaking program. It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. It is held in especially high regard for improving the one rep max of the squat, though it programs all three lifts.
Note: Novice lifters will progress more quickly using the Candito Linear Progression Program. For a deadlift specific program, see newly the released Candito Deadlift Program.
[Read more…]Affilitable Demo
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