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Latest Workout Program Spreadsheets

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

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…]

Inverted Juggernaut Method Spreadsheet (3 Versions, + 5/3/1)

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Background on the Juggernaut Method

The Inverted Juggernaut Method (aka Inverse Juggernaut Method) is a popular variation of the well known Juggernaut Method.

As a refresher, here is the basic breakdown of the 4 weekly phases of the Juggernaut Method: [Read more…]

Coolcicada 6 Day PPL Spreadsheet

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The Coolcicada PPL is a popular 6 day PPL  that originated from a BodyBuilding.com forum member. The original thread is here. It has since gained great notoriety as an effective program for building strength and muscular development in many lifters.

[Read more…]

Fierce 5 Workout Program

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The Fierce 5 workout is a great beginner bodybuilding program. It is a 2x weekly program that incorporates compound lifts and accessory movements to stimulate strength improvements and muscle growth.

[Read more…]

Kizen Back Hypertrophy Program Spreadsheet

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This is a Google spreadsheet for Kizen’s free back hypertrophy program.  If you want a huge, thick back, you’re in the right place. For the full scoop, sign up for free over at Kizen, but here’s the jist. [Read more…]