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

14 Week Block Periodization Powerlifting Program (Empire Barbell)

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This is a powerlifting program designed by Empire Barbell that utilizes block periodization. Training is broken into three distinct blocks: intensification #1, volume, and intensification #2. These blocks can be run in order straight through, or can be repeated with some limitations (explained more below). Running each block once would represent 14 weeks of training in total. [Read more…]

Lyle McDonald Generic Bulking Routine Spreadsheet

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Lyle McDonald’s Generic Bulking Routine (GBR) is a 4-day upper/lower split built for intermediate lifters who want to gain size. You train Monday, Tuesday, Thursday, and Friday. Each 6-8 week cycle ends with a 2-week deload, and Lyle targeted a weight gain of about 0.5 to 1 pound per week while running it. There are four spreadsheet variants below, from pure hypertrophy to strength focus.

The GBR originated on Lyle’s bodyrecomposition.com forum around 2008-2009. The core idea is moderate-volume compound and isolation work with built-in flexibility on set counts. You decide during each set whether to do the lower or upper end of the prescribed range based on how you feel. Lyle described this as intentional, not a gap in the program. The jcdfitness.com FAQ PDF is the best single reference for the full program details.

This program is for intermediate lifters who have moved past their beginner gains and want a structured split to build mass. You need to eat in a caloric surplus and be comfortable self-regulating volume. If you’re still new to lifting, a more prescriptive program like Starting Strength or the Ripped Body Intermediate Bodybuilding Program will serve you better before you tackle the GBR.

[Read more…]

12 Week Mass Building Hypertrophy Workout for Powerlifters (Mathias Method)

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This mass building workout focuses on stimulating muscular hypertrophy and developing raw strength. It is a 12 week powerlifting program built on 4 high volume training sessions per week and was developed by Ryan Mathias at Mathias Method. It is a peaking program that is designed to build your one rep max in the squat, bench press, and deadlift for meet day. [Read more…]

The Best Ectomorph Workout Plans

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An ectomorph workout is a training program designed to build mass for skinny individuals. The ectomorph body type is often described as having a flat chest, small shoulders, and thin waist. These individuals are often described as thin or skinny and have trouble putting on weight, possibly due to a faster than average metabolism (i.e. they are a “hard gainer”).

Building muscle and gaining weight is primarily a function of three things:

[Read more…]

10 Week Glute Hypertrophy Workout Program Spreadsheet

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From Flap Jacks 2 Thick Stacks is a free 10-week glute hypertrophy program designed by Brendan Tietz. It runs 4 days per week on an upper-lower split, with each day assigned a distinct training goal: lower body overload, upper body overload, lower body hypertrophy, and upper body hypertrophy. The program runs in two 5-week blocks. Loading is calculated two ways: percentage of 1RM for the squat, bench, and deadlift, and reps in reserve (RIR) for accessories. You’ll need to know your 1RM (or a recent working max) before you start, since the spreadsheet auto-calculates your working weights once you enter it.

The idea behind the program is to build glute size without dropping full-body strength. Brendan programs squats, bench press, and overhead press twice per week alongside hip thrusts, lunges, and cable kickbacks, so you’re training glutes in context with compound movements rather than just isolation work. If you’ve run his beginner powerlifting program or his intermediate powerlifting program, this is a good next step if your goal has shifted toward glute development specifically.

This program is best for intermediate lifters who can train 4 days per week and already have solid form on the big lifts. It’s not a beginner program. The RIR prescriptions and percentage-based loading both assume you have a training history and know your way around the main movements. If you’re earlier in your training, Strong Curves is a better starting point for glute-focused training at a beginner-friendly level.

[Read more…]

Jeff Seid Workout Routine Spreadsheet

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Jeff Seid’s workout routine is a 5 to 6 day bodybuilding split that trains one muscle group per day. You hit chest and calves on Monday, back on Tuesday, legs on Wednesday, arms and calves on Thursday, and shoulders on Friday. Saturday is an optional day for a lagging body part, and Sunday is rest.

It’s a high-volume aesthetics program built around hypertrophy rep ranges, mostly sets of 8 to 12 with some higher-rep calf and shrug work. There’s no percentage-based progression here. Jeff trains by feel, so you push the weight or reps up when a set starts to feel easy and track your tonnage week to week.

This one’s for lifters chasing size and a classic physique who can commit to training 5 or 6 days a week. If you’re a beginner, or you’re mainly after a bigger 1RM, you’ll get more out of a program with built-in strength progression. It also carries high training volume, so make sure your recovery can keep up.

[Read more…]

Prison Workouts (9 Variations, No Equipment)

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Prison workouts are typically bodyweight workouts that can be performed using no equipment and minimal space. In this way, they are also great to use as hotel workouts, home workouts, and other areas with limited room to move around. [Read more…]

Lean Muscle Building Workout Plans

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Here are some of the best workout plans for building strong, lean muscle. These routines focus on high volume, which stimulates muscular hypertrophy in the athlete. Coupled with proper nutrition and recovery, these programs will help the athlete develop larger, stronger muscles.

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Lee Hayward 12 Week Bodybuilding Workout Routine Spreadsheet

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Lee Hayward’s 12 week bodybuilding program is broken up into four 3 week cycles, each cycle focusing on adding volume to the same set of lifts before switching to new movement variations and rep ranges for the next 3 week cycle. Each week has four training days, with the recommended set up being Monday/Tuesday/Thursday/Friday. [Read more…]

Arnold Schwarzenegger Home Workout Routine Spreadsheet

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Arnold Schwarzenegger took to Instagram yesterday to share an old home bodyweight workout of his, which he also shared on Reddit. The workout consists of push ups, sit ups, bent over twists, bent leg raises, squats (aka knee bends), calf raises, and chin ups.

Each bodyweight exercise is performed for a different number of reps depending on the individuals strength level: beginner or advanced.

A full break down of each exercise and its different rep ranges is below, along with highlights from Schwarzenegger’s Reddit post.

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Quarantine Home Workouts with Spreadsheets (Low/No Equipment)

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With COVID-19 turning the entire world on its head, forcing the closure of schools, businesses, and, yes, gyms, lots of folks are finding their workout options limited. For individuals not used to working out at home, the prospect of working out during the quarantine can seem daunting. Luckily there are tons of options for how to workout at home.

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Reddit Recommended Bodyweight Routine Spreadsheet

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The Reddit Recommended Bodyweight Routine is a product of the /r/bodyweightfitness community. It combines pull ups, push ups, squats, dips, and hinge movements to help provide a full body strength workout with minimal required equipment.

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Ancient God 10 Week Deadlift Peaking Program Spreadsheet

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The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. It is low-medium in volume, which leaves plenty of recovery room for accessories.

The goal is to add kilos to your max deadlift while making you comfortable with working with weights closer to your max for doubles and triples, all without leaving you drained for the other sessions of the week. [Read more…]

5/3/1 for Beginners Spreadsheet & Tips

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5/3/1 is one of the most popular strength training programs ever, influencing other programs like GZCL and nSuns along the way. Its popularity has stemmed from its simplicity, flexibility, and ability to be run over and over for long periods of time. It favors slow, steady, repeatable progression over the long term instead of programs that pile on the weight for a few weeks or months before progress grinds to a halt.

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Boring But Big: 5/3/1 BBB Spreadsheets

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Boring But Big (BBB) is a template built on top of Jim Wendler’s 5/3/1. You train 4 days per week, one main lift per day (squat, bench press, deadlift, overhead press) using the standard 5/3/1 loading scheme, then follow it up with 5 sets of 10 reps (at 50% of your training max) on the same or a paired lift. Each session also includes one accessory movement, typically lat work or abs.

The idea behind BBB is straightforward: use the 5/3/1 main work to build strength, then pile on the volume with 5×10 to force hypertrophy. You’re not switching programs or adding complexity. You’re just bolting on more work after the strength sets. Wendler originally detailed this template in his 5/3/1 Second Edition, and it’s also covered in 5/3/1 Forever.

BBB is best for intermediate lifters who’ve already run base 5/3/1 and want to add size without abandoning their strength base. If you’re still in beginner territory, start with 5/3/1 for Beginners first. The volume in BBB is real, and jumping straight into 5×10 when you’re still adapting to the main work is going to beat you up. Even experienced lifters should start the supplemental sets at 50% and resist going heavier for the first few cycles.

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5/3/1 BBB for Bodybuilding Spreadsheet

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5/3/1 BBB for bodybuilding is a hypertrophy-focused interpretation of Jim Wendler’s 5/3/1 Boring But Big. It runs a 7-week cycle (two 5/3/1 waves plus a deload) across 4 training days per week. The twist that sets it apart: leg extensions and leg curls run as the main 5/3/1 lift, the squat and deadlift get demoted to supplemental slots, and you stack 5 supplemental movements at 5×10 behind every main lift. Every exercise is swappable through dropdown menus in the sheet.

It’s a high-volume bodybuilding spin on Wendler’s Boring But Big. Instead of squatting and deadlifting heavy off the 5/3/1 percentages, you push the legs with isolation work on the main slot and chase size with a wall of 5×10 accessory volume. The GriefandHoz deviations are deliberate: leg-ext/leg-curl as the main lift (the creator’s personal preference, not a Wendler prescription), 5 supplemental movements instead of 2, and the BBB 5×10 rep scheme on everything. The author describes it as a “bastardization of BBB which is a leader, with the accessory volume of an anchor.”

This one’s for lifters who like the 5/3/1 structure but want it aimed at size, not a 1RM. You should be comfortable customizing a template, because the default exercise selection reflects one person’s preferences and you’ll likely want to tweak it. If you’d rather keep squat/bench/deadlift/OHP as your main lifts, you can swap them back in a couple of clicks. Newer lifters are better served by a leaner program first, since the accessory volume here runs well past what most beginners can recover from.

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Joe Delaney Ibiza Shreds 6 Day Upper/Lower Split Workout Routine

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Joe Delaney’s Ibiza Shreds program is a 6 day upper/lower split workout routine focused on bodybuilding and hypertrophy. It runs for 3 blocks spread across 10 weeks, each week comprised of two upper body training days, two lower body training days, and two isolation exercise + abs training days. [Read more…]

Joe Delaney 5 Day Full Body Split Spreadsheet

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Joe Delaney’s 5 day full body workout split is a bodybuilding workout routine focused on aesthetic goals and having fun in the gym. This workout was birthed from Joey D’s personal training experience with different workout splits and represents how he has been training as of January 2020.

[Read more…]

Omnidroid 12 Week Strength Program (5 Day)

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Omnidroid is a 5 day strength program Reddit user /u/benchpauper that runs for 12 weeks. It is structured a bit different than other programs and is definitely worth checking out if you’re a strength training enthusiast. It has a fair amount of heavy singles followed by back off volume and accessories. It looks like a lot of fun to run. [Read more…]

5 Day Body Part Split Workout (4 Week Mesocycle)

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Program Overview

This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article. [Read more…]