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Latest Workout Program Spreadsheets

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

Best 5 Day Workout Splits

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Finding the optimal training split for your schedule, training style, goals, and experience level takes some trial and error. 

Since everyone responds differently to varying amounts of training volume, frequency, and intensities, what is ideal for one lifter may be unfeasible for another

For many lifters, a 5-day workout split strikes the perfect balance between giving each muscle group sufficient volume and enough rest and recovery to grow and build strength.

A 5-day workout split targets your muscle groups more often, providing enough training volume to stimulate significant muscle growth and strength gains. 

Here, we’ll cover some of the best five-day workout splits for the optimal amount of total weekly training volume for each muscle group to yield the best strength and hypertrophy gains.

You’ll also find free, downloadable links to the five best 5-day workout split programs, complete with a customizable spreadsheet to track your progress over time.

[Read more…]

The Famous Reddit PPL Program Spreadsheet (Improved)

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The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Several different spreadsheets have been created for this program, which I go into a bit below. I’m bringing forth a new and improved version here after being frustrated by the shortcomings of past efforts.

[Read more…]

6 Week Russian Bench Press Peaking Program (3 Day)

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Hey TikTok! Welcome to Lift Vault.

Any questions, please drop it in the Russian Bench Press Program discussion thread or email me. Good luck increasing your bench press!

To your continued gains,

Kyle

Overview

This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max.

[Read more…]

Starscream: 12 Week Hypertrophy Program (5 Day)

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Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. [Read more…]

10 Week Powerlifting Program (RPE, Meet Prep)

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Created and shared by /u/Kroamatik as a “generic 10 week program” structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10). [Read more…]

Deep Water Program Spreadsheet (Beginner, Intermediate, Advanced)

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Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.

You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. [Read more…]

8 Week Hypertrophy Program Spreadsheet (BigCoachD)

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Edit 9/22/19: Fixed an issue with the inputs. Using a “.” (i.e. period, full stop) is now supported in the 1RM input fields.

This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger.

It is a 4 day program based on linear periodization. Week 1 starts at 5×12 @50% of 1RM and adds 5% each week, gradually working up to 5×8@67.5% in week 8. [Read more…]

Shortcut to Shred Reviews

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Here are reviews of Jim Stoppani’s Shortcut to Shred strength building and weight loss program from people that have run the program. Overall, Shortcut to Shred reviews are positive and show that the program can be effective for building muscle and leaning out. [Read more…]

Shortcut to SIZE Reviews

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Shortcut to Size is a 4 day body part split program by Jim Stoppani (who also created Shortcut to Shred). It is best suited for athletes with aesthetic or hypertrophy goals. It is a 12 week bodybuilding program broken down into three 4 week phases. [Read more…]

10 Week Squat Program (High Volume) by Greg Everett

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This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. [Read more…]

9 Week Conjugate Powerlifting Program (Squat + Deadlift Only)

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This is a twice per week, 9 week conjugate strength program that only programs for the squat and deadlift. It was put out by Nick Spataro and you can see his video overview of the program below. [Read more…]

The Best Abs Workout: How to Get Six Pack Abs

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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…]

The 6 Best 4 Day Workout Splits for 2023

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Are you just looking for great 4 day workout split to run?

If so, check out these links for spreadsheets and additional info.

  1. GZCLP (4-day version)
  2. The Strength Athlete (4-day version)
  3. GZCL Jacked and Tan 2.0
  4. nSuns LP
  5. PHUL
  6. SPF Powerbuilding (4 day version)

The 4-day workout program is one of the best training splits for anyone with a busy schedule wanting to build muscle, burn fat, or gain strength. Many 4-day workout splits are organized so that you train each major muscle group twice per week, which is arguably the most optimal training frequency.

One of the best features of a 4-day workout split is three rest days, so you can still do all the other activities you enjoy outside of the gym. Not to mention, rest is extremely important for muscle growth, strength gains, and even losing fat.

When it comes to changing your body composition and improving your exercise performance, less is more. Whether you’re a complete beginner or an advanced trainee, a 4-day workout routine is a great option for those looking to maximize their results without practically living in the gym.

Below you will find the six best 4-day workout programs and a link to their respective spreadsheets so you can download a copy for free!

[Read more…]

Thinner Leaner Stronger Workout Program Spreadsheets

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Thinner Leaner Stronger is a workout program focused on developing aesthetics for women. In other words: lose weight, build muscle, look better naked, etc.  It was written by Michael Matthews, a trainer who has written extensively on nutrition and aesthetics for both men and women. [Read more…]

3 Day 20 Week Powerlifting Program by Powerlifting Academy

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This is a 20 week powerlifting program with 3 training days per week. It was originally published by Powerlifting Academy, a German coaching group. There is also a 16 week version available. [Read more…]

8 Week Powerbuilding Program (Seba Kot)

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This is an 8 week powerbuilding program designed by Seba Kot, Polish lifter (YouTube channel). This is a lightly translated version. [Read more…]

10 Week Powerbuilding Program

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This 10 week powerbuilding program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. On this program you’ll hit a major compound movement (for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises.

[Read more…]

7 Week Hypertrophy Program Spreadsheet

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This is a 7 week hypertrophy program billed the “Generic Hypertrophy Block.” Following general periodization principles, this type of program could effectively be used prior to transitioning to a strength block, power block, and peaking block. [Read more…]

Sheikburn Program Spreadsheet (Sheiko x Hepburn Method)

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Sheikburn combines Hepburn Method style sets and rep structure (progressively adding more reps to the same weight OR adding more sets to the same rep range) Sheiko style periodization (alternating heavy days and light days).

Fans of “frankenprograms” like Megazord or GZCL / MagOrt / Deathbench will probably find this program interesting. [Read more…]

Drop Bear Junior, Intermediate, and Senior Program Spreadsheets

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Here are three different versions of the Drop Bear program: junior (beginner), intermediate, and senior (advanced). The beginner version is a 12 week powerlifting program, the intermediate version is a 13 week powerlifting program, and the advanced version is a 19 week powerlifting program. The intermediate program could be used to peak for a powerlifting competition. [Read more…]