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These are the most recently added workout program spreadsheets on Lift Vault.

Bullmastiff Strength Program Spreadsheet

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Bullmastiff is an 18 week base-building strength program created by Alex Bromley at Empire Barbell. It originally appeared in Alex’s book Peak Strength. You’ll train 4 days per week, with each day anchored by one of the four big lifts (squat, bench press, deadlift, overhead press) plus developmental and accessory work.

The program runs in two 9 week phases. The base phase builds work capacity and muscle by steadily ramping volume; the peak phase drops the volume, dials up the intensity, and points everything at a new 1RM in each main lift. AMRAP sets drive the weekly loading, and the spreadsheet does that math for you.

Bullmastiff is built for intermediate and advanced lifters who have a base of training behind them and want a long runway to a real peak.

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Rip & Tear Program Spreadsheet

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Rip and Tear is a 12-week high-intensity strength training program designed for experienced lifters, focusing on the Squat, Bench, and Deadlift (SBD) exercises. The program structure includes 3 bench days, 3 squat days, and 2 deadlift days per week, with optional accessory and hypertrophy work left to the user’s discretion.

The training regimen is divided into three 4-week blocks, with intensity incrementally increasing in each block, employing weights ranging from 70% to 90% of one’s 1RM. The program also incorporates AMRAP (as many reps as possible) sets for each of the three lifts during the week, providing an opportunity to push for personal records.

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Arnold Split Workout + Free Example Spreadsheet

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Arnold Schwarzenegger, also known as the Austrian Oak, is a world-renowned actor, politician, and professional bodybuilder. At just 20 years old, Arnold became the youngest person to win the Mr. Universe title in the sport of competitive bodybuilding.

In 1968, Arnold made the move from Austria to America and ended up winning five Mr. Universe titles along with seven Mr. Olympia titles. To share his knowledge and love of bodybuilding, Arnold wrote a few books, including The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, first published in 1985.

Whether looking to step on stage, get in shape, or learn a thing or two about bodybuilding, many consider this book to be a must-have. Arguably the most popular feature of The New Encyclopedia of Modern Bodybuilding is the training programs, including basic and advanced versions.

Although this article will not fully disclose the training programs, it will discuss the main principles of the legendary Arnold split. 

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The Best Push-Pull Workout Routine

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A push-pull split divides your training in two. Everything that presses goes on one day, everything that pulls goes on the other, and legs get split across both instead of getting a day of their own. Four days a week is the sweet spot, but the same format works if you train three or five days a week. Each session consists of one or two compound lifts followed by accessories for the same movement pattern.

The logic is simple. Muscles that work together get trained together, so your triceps and front delts are already warm when you bench, and your biceps are already warm when you row. Of all the workout splits you could run on four days, this one wastes the least time and still hits each muscle twice a week.

I like this split for lifters who train around a job and can’t promise five or six days. Legs never get a dedicated session, so if squat and deadlift are your priority lifts, an upper/lower split gives them more room. Here’s how to build a push-pull routine, with a full four-day example and exercise lists for both days.

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Bro Split Workout: Example and Spreadsheet

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If you’ve been in the gym a while, you’ve likely come across the term “bro split” and wondered what exactly it means. A bro split routine is a 5-day training program that trains each major muscle group on its own training day once per week.

Bro split workout routines have fans and critics. Some claim they are outdated and ineffective for those looking for strength and muscle gains. Others promote them as a great approach to building muscle and strength.

Here, we’ll explain exactly what a bro split routine entails, how to use this training style yourself, unpack the pros and cons of a bro split, and bust some popular myths about bro splits.

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The 5 Best 6-Day Workout Splits

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For most people, it’s not realistic to go to the gym six days per week, which is why most workout programs only prescribe training 3-5 days per week. Not to mention, training nearly every day of the week may not be ideal or even necessary for beginners and intermediate trainees. And if you have an extremely busy schedule, it’s not even worth considering.

With that said, a 6-day workout split may be the best option for advanced trainees wanting to continue gaining size and/or strength. Let’s face it, some people enjoy the gym so much that they want to be there every single day. So if you’re a gym rat or an advanced lifter looking to maximize results, a 6-day workout split is something you should consider.

Since you’re training six days per week, following a well-structured workout program is essential because you can quickly overtrain. Two of the most popular 6-day workout splits include the upper/lower and push/pull/legs split. A 6-day workout split can be very effective for building muscle, gaining strength, and losing fat, as long as it’s programmed well.

To take the guesswork out of finding an excellent 6-day workout program and prevent wasted time or money, we’ve hand-selected 5 of the best ones that exist. Below you will find the five best 6-day workout programs and a link to their respective spreadsheets so you can download a copy for free!

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Ecdysterone Before & After: 5 Reviews with Results

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Ecdysterone is a natural steroid hormone found in insects and other invertebrates. It is also known as 20-Hydroxyecdysone, or simply 20E. Ecdysterone is secreted by the prothoracic glands of insects.

Ecdysterone supplements have also been shown to have positive effects on human health. Supplementation with ecdysterone has been shown to improve athletic performance, increase lean muscle mass and strength, enhance muscle protein synthesis and reduce body fat.

These effects make ecdysterone a promising supplement for athletes and bodybuilders looking to improve their results. This article is a roundup of other people’s experiences (5 people) with an Ecdysterone supplement.

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Mythical Mass 26 Week Bulking Program

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Mythical Mass is a 6 month-long combination of various strength programs used for building mass.

The programs included are:

  • 5/3/1 BBB Beefcake #1 (3 weeks)
  • 5/3/1 BBB Beefcake #2 (3 weeks + 1 week deload)
  • 5/3/1 Building the Monolith #1 (3 weeks)
  • 5/3/1 Building the Monolith #2 (3 weeks + 1 week deload)
  • Deep Water Beginner (6 weeks)
  • Deep Water Intermediate (6 weeks)

As you can see, the entire set of programming takes about 6 months to work through.

The goal? Get freaking huge.

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5/3/1 x 365 Program Spreadsheet

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This is a version of 5/3/1 that was posted on Reddit a few months ago. It’s noteworthy because it lays out enough 3 week cycles to be run for about a year straight.

If you’re looking for a straightforward, no-frills strength program that lets you just put your head down and get to work, then this is something I think you’ll like.

It’s also pretty flexible and allows the lifter to choose their own accessories and supplemental lifts.

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Knees Over Toes Program – The Prehab Guys

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The Patellogemoral Pain Prehab Program, also known as the “knees over toes program,” is a 17 week rehabilitation program to relieve knee pain. The goal of the program is to relieve anterior knee pain, which is experienced at the front and center of the knee, and kneecap pain.

The program uses a multi-phase approach to their exercises, making it accessible for all fitness levels.

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Best Workout Splits: The Ultimate Guide

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“I’m running a 4-day upper/lower split.”

“I’m thinking about starting a PPL split.”

“I used to run a bro split. I don’t talk about that part of my life anymore.”

If you’ve heard things like this and wondered “…what the heck is a workout split?” Then you’ve come to the right place!

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6 Week High-Frequency Conjugate Powerlifting Program

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This is a 6 week conjugate powerlifting program. It trains a wide variety of compound and isolation movements to build strength and develop muscle mass.

This program is described as a high-frequency, full-body training program. It was designed by Parakonan Training for the “humble-hungry” lifter: humble enough to know when to take weight off the bar and hungry enough to take what’s there.

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What is Powerbuilding?

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For the last several decades, a civil war has been raging within the strength training community.

On one side stands an army of thick-necked powerlifters uniformed in sweat-stained Westside Barbell t-shirts. On the other looms a legion of bodybuilders, jacked, tan, and displaying perfect symmetry as they pose threateningly with shakers full of creatine monohydrate and protein powder.

Those in the former camp argue that the pursuit of strength trumps all. Those in the latter cite the philosophy of aesthetics as their primary motivation for performing rep after punishing rep.

All the while, another, more rational subset of strength athletes has sat quietly on the sidelines pondering the obvious question: why can’t you have both?

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3 Day Chinese Olympic Weightlifting Program Spreadsheet

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This Chinese Olympic weightlifting program is a 3 day, 4 week peaking block that runs Monday, Wednesday, and Friday. It was originally written for school-aged lifters who could only train 3 days per week, so it fits the snatch and clean & jerk plus all the supporting pulls, squats, and presses into three sessions. The block builds toward a peak at the end of the month.

It follows the classic Chinese high-intensity method: you train heavy often and aim to peak roughly once a month. That shows up in the loading, including the documented spots where the program calls for “100% or more” of a lift’s 1RM. Since you can’t actually grind multiple reps at a true max, the sheet keeps that prescription as written and pairs it with the practical “OR 5×3 @ 85%” approach so you have something you can actually load and hit.

It’s a good fit if you’re an intermediate or more advanced Olympic lifter who’s short on training days and wants a focused peaking block rather than a full year-round plan. If you want a longer Olympic lifting program to build base work first, check out the Torokhtiy 13 Week 3 Day Olympic Weightlifting Program, then come back to this block when you’re ready to peak.

Program Overview

  • 4 week peaking mesocycle
  • 3 training days per week
  • Trains a variety lifts, but is designed to peak the snatch and clean & jerk
  • Trained lifts include the snatch, clean & jerk, power snatch, power clean, snatch pull, clean pull, deadlift, Romanian deadlift, back squat, front squat, hang snatch, push press, and press.
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6 Day 8 Week Intermediate Olympic Weightlifting Program (Glenn Pendlay)

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This is a 6 day, 8 week Olympic weightlifting program originally shared by Glenn Pendlay. It was originally shared over the course of 8 weeks in 2015 on his blog. The program is designed to be run in preparation for a weightlifting competition and can be considered a peaking program. It is well suited for an average intermediate weightlifter.

Intermediate Olympic Weightlifting Program Overview

  • This is an 8 week program, 6 days of training per week.
  • It is designed for intermediate weightlifters.
  • It can be used to peak for a weightlifting competition.
  • It programs for the following lifts (1RM unless noted otherwise):
    • Back squat (5 rep max)
    • Front squat (3 rep max)
    • Push press (5 rep max)
    • Snatch from hip
    • Snatch from knee
    • Clean & Jerk
    • Clean & Jerk (from hip)
    • Clean & Jerk (from knee)
    • Clean
    • Overhead Press
    • Power Snatch
    • Power Clean
  • The set and rep scheme is sets x reps (e.g. 2×3 means “2 sets of 3 reps”)
  • EMOM = every minute on the minute
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Torokhtiy 13 Week Olympic Weightlifting Program Spreadsheet (3 Day)

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This is a 13 week 3 day Olympic weightlifting program designed by Oleksiy Torokhtiy. It is a well-rounded base program, training a variety of snatch variations, clean variations, and squat variations in addition to back accessories.

Program Overview

  • The program is 13 weeks long.
  • The program has 3 primary training days per week (Monday, Wednesday, Friday).
    • If you have extra time, you can perform the Tuesday, Thursday, or Saturday workouts, but they are optional.
  • There is a fair amount of exercise variety in the program, but here is general breakdown of exercise frequency for the three primary training days:
    • Back extensions: 3 times per week
    • Snatch + variations: 3 times per week
    • C&J + variations: 3 times per week
    • Squatting: 2 times per week
  • If you see an “X” it means to choose the weight yourself.
  • If you see “for technique” beside an exercise, it means to use less weight, slow the movement down, and focus on executing the lift with perfect form.
  • The rep scheme is weight x reps x sets.
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Glenn Pendlay Beginner Olympic Weightlifting Program Spreadsheet

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This is an Olympic weightlifting program outline for beginners. It was originally published by Glenn Pendlay in 2010 on his blog, which is now defunct. The article and program template have been reproduced here for archival purposes.

I also have created an accompanying spreadsheet that can be used to follow along with the program.

Program Overview

  • This program is for beginner Olympic weightlifters only.
    • The progression will be too rapid for more developed lifters to continually make progress.
  • The program consists of week A and week B training cycles, which can be repeated as long as the lifter is making progress.
  • Each training week is comprised of three training sessions.
  • These training sessions can be organized however you’d like, as long as recovery is adequate. Monday, Wednesday, and Friday is one logical sequence.
    • Other variations would likely work too. The most important question is if you feel recovered heading into each training session and are able to continually add weight on the bar. The answer to both should be “yes.” If not, sleep and nutrition should be assessed. Else, if the athlete has been running the program for several months, they may have exhausted this rapid linear progression and should move to another program with slower progression.
  • Each training session consists of a snatching exercise, a clean & jerk exercise, a squatting movement, and at least one “complex.”
    • A complex is several exercises performed sequentially, in a circuit, with minimal rest in between exercises.
    • Complexes can include plyometric exercises like box jumps or long jumps, ab exercises, lower back exercises (e.g. reverse hyperextensions, back extensions, planks), and conditioning work like high rep kettlebell snatches or swings. Prehab work like shoulder dislocations or band pull-aparts can work too.
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Takano 12 Week Olympic Weightlifting Program Spreadsheet

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This is a 12 week Olympic weightlifting program with 3 to 6 training days per week, depending upon your classification. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications.

This program can be used in preparation for a weightlifting competition.

The program has seemingly been attributed to Bob Takano, though I have no idea if he had anything to do with it or not. You can find the best of Takano’s thinking in his book: Weightlifting Programming: A Winning Coach’s Guide.

Program Overview

Here’s a quick breakdown of the program. You’ll find more detail in the spreadsheet and the notes below.

  • 12 week program
  • 3 to 6 training days per week
  • Appropriate for the following classifications: CIII, CII, CI, CMS
  • Main exercise movements
    • Hang Power Snatch
    • Behind the Neck Push Press (BTNPP)
    • Hang Power Clean
    • Back Squat
    • Snatch Deadlift
    • Press
  • Frequency for snatches, cleans, and jerks varies from 2-6 times per week, depending upon the lifter’s classification
  • Accessory movements are also included

It is important to note that weight, sets, and reps are denoted like this: (weight/reps) x sets.

For example, (100/4)x3 means to lift 100 kg for 3 sets of 4 reps. (Or 100 lbs – the units do not matter).

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Deathdealer Strength Program Spreadsheet

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Deathdealer is a strength program influenced by 5/3/1 BBB and Simple Jack’d. Like 5/3/1, it is run in 3 week cycles, has one focus lift (i.e. T1 lift) per training session, and uses training maxes. Having a given number of goal reps for your T2 lift, to be completed in any number of sets, is borrowed from Simple Jack’d.

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Full Year of Powerlifting Programming

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David Woolson, strong and smart dude over at Brazos Valley Strength, has boldly declared that he intends to release free powerlifting programming over the next year.

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