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…]
Latest Workout Program Spreadsheets
These are the most recently added workout program spreadsheets on Lift Vault.
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…]
Mark Bell Sling Shot Bench Press Program Spreadsheet – 5 Week
This is Mark Bell’s 5 week Sling Shot bench press program, also known as “Stronger in 30 Days.” You bench once a week for five weeks: paused bench press, then Sling Shot work on top of it, then three superset clusters. Week 5 is a PR attempt.
[Read more…]Beginner Bodybuilding Program Spreadsheet by Ripped Body (4 Day)
Designed by the smart folks at Ripped Body, this beginner bodybuilding workout routine is a great introduction to hypertrophy training for novices. The spreadsheet for this bodybuilding program for novices is based on this post shared by Ripped Body.
[Read more…]Mike Israetel 5 Week Hypertrophy Workout Routine Spreadsheet
This is a 6 day hypertrophy program built on Dr. Mike Israetel’s volume landmarks, using the numbers from Renaissance Periodization’s 2024 per-muscle guides. You start each muscle group near the volume where growth kicks in, add sets and weight every week for four weeks, then take a deload on week 5. The spreadsheet does the bookkeeping, so you can see exactly how many sets each muscle is getting and when to back off.
The whole idea is volume landmarks: the set ranges that maintain muscle (MV), start growing it (MEV), grow it fastest (MAV), and the ceiling your body can still recover from (MRV). Instead of running the same sets every week like a fixed program, you ramp volume across the mesocycle toward your MRV and then reset with a deload. It’s the Renaissance Periodization approach to hypertrophy training, turned into a spreadsheet you can actually run.
I’d point intermediate and advanced lifters here, not beginners. It’s six days a week and plenty of volume to manage, and you get more out of it once you can tell the difference between a productive amount of work and too much. If you’re newer or short on time, start with a simpler program like PHUL and come back to this when you want to push volume on purpose.
[Read more…]The 5 Best Upper/Lower Split Programs
Are you just looking for great upper/lower split workout programs to run?
If so, check out these links for spreadsheets and additional info.
What’s the best workout split for building muscle and gaining strength?
This question is a commonly asked question by many lifters. While a few splits are effective, such as the bro split, push/pull split, full body workout split, and push/pull/legs, the upper/lower split is arguably the most popular.
An upper/lower workout split can be used whether you’re a beginner, intermediate, or advanced trainee. If you have at least 3-4 days per week to train, you can effectively hit each major muscle group twice per week, which is often considered to be the optimal training frequency for muscle growth.
The increased training frequency also improves your skill and technique in the big three (squat, bench press, and deadlift). An upper/lower split also works if you prefer training 5 or even 6 days per week.
Better yet, an upper/lower split benefits anyone wanting to lose fat, build muscle, and gain strength without living in the gym. Since this split is so popular, there are plenty of upper/lower programs to pick from.
Below you will find the five best upper/lower split workout programs and a link to their respective spreadsheets so you can download a copy for free!
[Read more…]BarBend 10 Week Powerbuilding Program
The BarBend 10-week powerbuilding program was designed with the expertise of BarBend’s Fitness Editor Jake Boly MS CSCS, and is a program that was created in partnership with Gravitus mobile app.
[Read more…]“Next Level” Linear Progression Strength Program (Brian Alsruhe)
This is a linear progression strength program from Brian Alsruhe. It is the “next level” continuation of the linear progression programming video that he originally published in 2016 (video below). [Read more…]
Ivysaur 3 Week Intermediate Aesthetic Workout Routine
The Ivysaur Intermediate Aesthetic Routine is a 5 day per week hypertrophy program built on a repeating 3-week cycle. Each session is built around two to four compound lifts for sets of 4 or 8, and four of the five days finish with accessories done as AMRAP sets of about 12. The set count goes up each week of the cycle (3, 4, then 5 sets on most lifts), and your main lifts go up 5 or 10 lbs at the start of every new cycle.
It was written by Reddit user u/lvysaur (with a lowercase L, which is why most people spell it Ivysaur), who posted it on r/lvysaur in April 2017 as the next step after the Ivysaur 4-4-8 beginner program. The goal is golden-era bodybuilding proportions, so most of the work goes to the chest, arms and upper back. Deadlift volume is lower than in 4-4-8, and the arms get much more isolation work.
It’s meant for lifters who’ve outgrown a beginner program. lvysaur’s rule is to switch once two or more of your lifts can’t hit a new PR at least once every 3 weeks. If you’re still adding weight every session, stay on 4-4-8. Workouts take about 60 to 100 minutes, and the week 3 sessions are the longest.
[Read more…]12 Week Supertotal Basics Program by Next Step Strength
This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. [Read more…]
SuperTotal Program (18 Weeks) by Brian Simmons
Brian Simmons’ SuperTotal program is an 18-week plan with 4 training days per week. It trains all five SuperTotal lifts (squat, bench press, deadlift, snatch, and clean & jerk) through three blocks: base, structure, and peak. The last day of the program is a SuperTotal day, where you take three attempts at each lift.
A SuperTotal combines your powerlifting total with your weightlifting total, so the program has to build heavy strength and fast, technical pulls at the same time. It does that with block periodization. Conditioning and work capacity come first, then a long block of hypertrophy and technique volume, then heavy singles and a taper. If you want something shorter, the 12 Week Supertotal Basics Program follows a similar block layout in 12 weeks.
This one is for lifters who can already snatch and clean & jerk with decent technique and want to train them alongside the powerlifts. If the Olympic lifts are new to you, spend some time on one of these Olympic weightlifting programs first. Be warned: the base block has a ton of cardio and strict rest periods, and Brian says more advanced lifters tend to find it the hardest.
[Read more…]Tactical Barbell Program Spreadsheets (Operator, Zulu, Fighter, Mass & More)
This is a collection of templates for the Tactical Barbell program. Included are the Operator, Zulu, Fighter, Gladiator, Mass, and Grey Man templates – all in the same spreadsheet, with drop down menus and 1RM inputs for easy customization.
Tactical Barbell is K. Black’s strength system for people whose job demands more than lifting: military, law enforcement, fire fighters, and other first responders. Sessions are short and submaximal – you’ll work between 70% and 90% of your 1RM in 3 week waves – so you can keep training hard on the conditioning side without digging yourself into a recovery hole.
Most templates run 2 to 4 days per week on a 6 week cycle, so there’s a version for almost any schedule. If you want a minimalist strength base that leaves room for everything else in your life, it’s hard to beat. If a bigger squat or bench is your main goal, a dedicated program like 5/3/1 will get you there faster.
[Read more…]14 Week Advanced Strength & Peaking Program – Squats & Science
This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science. [Read more…]
6 Week Beginner Powerlifting Peaking Block – Squats & Science
This is a 6 week beginner powerlifting peaking block from Squats & Science.
This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. I believe [Read more…]
6 Week Beginner Powerlifting Volume Program- Squats & Science
This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. [Read more…]
8 Week Intermediate Strength Block – Squats & Science
This program is an 8 week intermediate level strength block from the smart folks at Squats & Science. It’s a 4 day per week training program that calls for squatting, benching, and deadlifting twice per week (counting near variations). [Read more…]
Best 3 Day Workout Splits
Many gym goers believe you need to train five or six times a week to see strength gains and build muscle mass.
But if you’re too busy to make it to the gym more than three times a week, don’t fret.
Three high-quality workout sessions are better than dragging yourself to the gym every day to do subpar workouts with no energy or focus.
We’ll explore how to achieve your fitness and aesthetic goals with just three weekly gym sessions.
You’ll learn how to plan a 3-day workout split to strengthen your upper body and lower body muscle groups and promote muscle growth.
We’ve also provided links to the six best 3-day training split programs, where you’ll find free, downloadable spreadsheets to help you reach your goals.
[Read more…]Best 5 Day Workout Splits
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 split lets you hit each muscle group more often, and the extra weekly volume is what drives the growth.
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)
The Reddit PPL is a 6 day push/pull/legs program built on linear progression. You train a push day, a pull day, and a leg day, then run all three again, with one rest day to finish the week. The barbell lifts (squat, bench, deadlift, overhead press, and rows) drive your progress and add weight every session you hit your reps, while the rest of each day is hypertrophy work to build size.
It came from Reddit user u/Metallicadpa and became the recommended PPL routine in the r/Fitness wiki. The idea is simple. You progress the main lifts the way a beginner program like GZCLP does, then wrap that in enough accessory volume to actually grow. If you’ve finished a basic linear progression and want more bodybuilding work without giving up strength gains, this is the natural next step.
It’s best for late beginners and early intermediate lifters who can train six days a week. If you can’t get to the gym that often, or you’re brand new to lifting, you’ll get more out of a 3 day full body program first. Run this when you have the time and a year or so of consistent training behind you.
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