This 30 day plank challenge starts the participant at a 60 second plank and works up to a 3 minute plank. It accomplishes this by progressively increasing the amount of time under tension for each plank, increasing the number of sets, and by introducing more difficult variations like walking planks and superman planks.
[Read more…]Latest Workout Program Spreadsheets
These are the most recently added workout program spreadsheets on Lift Vault.
30 Day Arm Challenge Printable Calendar + PDF
This 30 day arm challenge takes you through a number of stages that get progressively more challenging each week. The challenge begins with bodyweight exercises during week 1 that are beginner friendly. Week two introduces dumbbells, while week three blends [Read more…]
30 Day Ab Challenge Printable Spreadsheet + PDF
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…]
30 Day Squat Challenge Printable Spreadsheet + PDF
The 30 day squat challenge is a relatively easy way for a beginner to begin incorporating a variety of bodyweight squat variations into their exercise routine. The challenge length helps build the exercise habit in the participant, increasing the likelihood that a regular exercise routine can continue to be followed after the challenge is “over.” [Read more…]
Dexter Jackson Workout Routine Spreadsheet
Dexter Jackson’s workout routine is a four day body part split focused on developing maximum muscular hypertrophy. It uses 3 to 4 sets per exercise, often increasing the weight for each set. The routine programs anywhere from 5 to 8 different exercise movements per training session. [Read more…]
Dorian Yates Workout Routine [1987-1992] Spreadsheet
Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. [Read more…]
Twitter Test Headline
Twitter test body.
Empire Barbell High Frequency Bench Press Program Spreadsheet
This is a high frequency, up to 5 training days per week, daily undulating bench press program shared by Empire Barbell. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks.
[Read more…]Golden Six Arnold Schwarzenegger Workout Routine
Arnold Schwarzenegger’s workout routine known as “Golden Six” is a 3 day beginner bodybuilding routine that can be run indefinitely. It was used in the early days of Schwarzenegger’s training before he started higher volume training programs.
[Read more…]Block Periodization Powerlifting Program (up to 36 Weeks) by Your Strongest Year
This is a collection of nine 4 week training blocks published by Your Strongest Year. They amount to 36 weeks of powerlifting programming that include volume blocks, intensity blocks, accumulation blocks, realization blocks, and strength training blocks, though you do not need to necessarily run all of them.
I think this is one of the coolest powerlifting programs offered on Lift Vault and I’m really excited to highlight it for you all. [Read more…]
Lift Vault 2019 Awards: Most Popular Lifting Programs
Hey folks,
I wanted to quickly chime in and recap 2019 for you by identifying the most popular lifting programs on the site. While this is interesting in terms of trends, etc., this can effectively be considered a list of recommended programs if you’re unsure where to start. [Read more…]
IRON GIANT – 5 Day, 12 Week Powerlifting Program
Make way, here comes another hybrid program from /u/benchpauper, the mad scientist that brought you MegaZord, Starscream, and other programs. [Read more…]
Vince Gironda 8×8 + 6×6 Workout Routine Spreadsheets
Vince Gironda’s 8×8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. It is a high volume, old school bodybuilding program that has become the stuff of legend. The related 6×6 workout routine is an intermediate version of the same program.
I will be sharing spreadsheets for a few different variations of Vince Gironda’s workout routines, along with links where you can do some additional reading.
[Read more…]Calum von Moger Workout Routine Spreadsheet
Calum von Moger’s workout routine is a 5 day body part split that focuses on chest, back, shoulders, legs, and arms. It utilizes special bodybuilding techniques like drop sets to help induce muscular hypertrophy.
You’ll find a spreadsheet for Calum’s bodybuilding routine along with a day by day breakdown below. [Read more…]
Kai Greene Workout Routine Spreadsheet
Kai Greene’s workout routine is a 5 day intermediate to advanced level bodybuilding program. It is a body part split that targets a different muscle group each day: chest & calves, shoulders & forearms, back, legs, and arms.
Simeon Panda Workout Program Spreadsheet
Simeon Panda’s 5 day workout routine is a high volume bodybuilding program built around a relatively small number of exercises per training session. Instead of significant variety within the exercise movements, Simeon Panda performs each movement for high volume. [Read more…]
Ronnie Coleman Workout Program Spreadsheet
The man, the myth, the legend: 8 time Mr. Olympia Ronnie Coleman. The Ronnie Coleman workout routine is an intermediate/advanced level workout routine with 6 training days per week, high volume, and a large number of movements – it is not for the faint of heart.
This is a brutal bodybuilding program inspired by the man some consider to be the GOAT bodybuilder.
Michael B. Jordan “Creed” Workout Program Spreadsheet
This is a workout program attributed to Michael B. Jordan, supposedly used in preparation for his role in Creed. It utilizes 4 training days per week and can be run indefinitely. [Read more…]
Intermediate Bodybuilding Program Spreadsheet by Ripped Body (5 Day)
This is a 5 day intermediate bodybuilding program developed by the smart folks at Ripped Body. It runs for 4 weeks at a time, with the 4th week acting as a deload. It increases weight each week, but reduces volume each week of the cycle. If you’re still able to progress weekly without reducing sets or reps, then the beginner bodybuilding program is a better choice and will let you progress more quickly. [Read more…]
Jay Cutler Workout Program Spreadsheet
Below you’ll find a spreadsheet, overview, and training videos for Jay Cutler’s workout program. [Read more…]
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