Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Bodyweight Workout Programs
        • Home Workouts
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Weightlifting Programs
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Workout Splits
      • 3 Day Workout Split
      • 4 Day Workout Split
      • 5 Day Workout Split
      • 6 Day Workout Split
      • Upper/Lower Split
      • 6 Day PPL Split
      • Full Body Workout Plan
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout
        • Strongest Pre Workout 2021
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Best Stim Free Pre Workout
        • Best Pre Workout for Weight Loss
        • Best Pre Workout for Beginners
        • Best Pre Workout for Women
        • Homemade Pre Workout
        • Best Thermogenic Pre Workout
        • Best Pre Workout for Teens
      • Muscle Building
        • Best Whey Protein Powder
        • Best Mass Gainers
        • Best Creatine for Bulking
        • Best Turkesterone
        • Best Tongkat Ali Supplements
        • Best Ecdysterone Supplements
        • Best Intra Workout Supplements
        • Best Creatine HCL
        • Best BCAA for Women
      • Strongest Fat Burner
  • Learn
    • Resources
    • Exercises
      • Hammer Curl vs Bicep Curl
      • Bench Press vs Chest Press
      • Dumbbell vs Barbell Bench Press
      • Glute Bridge vs Hip Thrust
      • Split Squat vs Lunge
      • Leg Press vs Hack Squat
      • Deadlift vs Romanian Deadlift
  • Forum
  • Contact
    • About Lift Vault
    • Meet the Team
    • Submit a Program
Home » Programs » 13 Week Programs » Alan Thrall Program Spreadsheet – Untamed Method

Alan Thrall Program Spreadsheet – Untamed Method

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner, Intermediate

Weeks: 13

Periodization: Block Periodization

Meet prep program: No

Program goal: Powerlifting, Strength


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 13 week program created by Barbell Medicine for Alan Thrall of Untamed Strength. Below you will find a video overview of the program, which is very important for understanding how the program works. Please watch it.

Table of Contents

  • 1 Program Notes
  • 2 Barbell Medicine + Alan Thrall Program Untamed Method v1 Spreadsheet
  • 3 Video Overview: Alan Thrall Program Untamed Method
    • 3.1 Related Posts

Program Notes

Progression is based on a 6 minute AMRAP, which is how many clean reps a lifter is able to hit in multiple sets within 6 minutes, including rest time between sets.

This program also calls for something called myoreps.

Myoreps are:

  • For myo-reps, the first set is called the “activation set.” This set works you up to the prescribed rep range @ RPE 8. The idea is that this set should be taken to near failure. So, if you are completely guessing on the weight and happen to get to 12 or 15 reps and are not near failure (RPE 8) then you should continue the set until reaching that point. In other words, it is okay to do 20, 25, or even 30+ reps for your activation set. The idea is that the intraset fatigue builds up and causes maximal motor unit recruitment, which is then leveraged to produce hypertrophy on the subsequent back off sets that are performed on short rest. The motor unit recruitment is only maximized when using the lighter load in a myorep if the activation set is taken to near failure.
  • 10-12 reps is likely 62-68% of 1RM, 12-15 is likely 58-62%, and all bets are off for 14-16 reps (and the exercises are weird).
  • After your activation set, rack the bar and take 5 deep breaths. Then do 3-5 reps, aiming for 5 reps. Re-rack the weight and take another 5 breaths, repeat.
  • The first time you hit 1 rep less than the first set of 3-5. In other words, if you hit 4 reps the first set and you hit 3 on the 2nd set, you’re done. If you hit 4-4-3, you’re done after the set of 3. If you hit 3-3-3-2, you’re done after the double.

This is from the spreadsheet below.

Check out: Barbell Medicine YouTube, Alan Thrall YouTube

Barbell Medicine + Alan Thrall Program Untamed Method v1 Spreadsheet

Sourced from the YouTube comments for the overview video (Connor Lively)

Barbell Medicine - Untamed Method V1 | LiftVault.com

Video Overview: Alan Thrall Program Untamed Method

Programming 101: FREE 12 Week Program

Related Posts

  • Bulgarian Method Program Spreadsheet

    Renowned for its specificity, frequency, and intensity, the Bulgarian Method has long been a curiosity in the weightlifting and powerlifting world. It is an advanced form of training and is not recommended for beginners or early intermediates. It requires a solid understanding of knowing your…

  • Brandon Lilly's Cube Method Program Spreadsheet

    Brandon Lilly, one of the greatest powerlifters (raw and geared) still competing, published the Cube Method "out of my absolute frustration with my training, myself, and the sport of powerlifting." The Cube Method utilizes a "back to basics" architecture that programs periods of heavy, explosive,…

  • Texas Method Program Tips and Spreadsheet Template

    Texas Method Routine Overview The Texas Method is a strength program that focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still progress on a weekly basis. Each training week represents one…

  • 16 Week Strongman Wave Program Spreadsheet

    Known simply as "wave program" via Strongman Ontario. It is a 16 week program, run 4 days per week. As you bench twice per week, it has "1A" and "1B" workouts. "1A" is the first bench press workout of the week and "1B" is the…

  • Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day)

    The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. Brogains Powerbuilding Program Overview 4 workouts per week Workouts are split as upper/lower, heavy/dynamic (similar to PHUL)…

  • PHATburn Powerbuilding Program Spreadsheet

    Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you're looking to introduce more volume into your off-season training, this may…

Filed Under: 13 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 4
Deadlift frequency: 2

Latest Posts

  • Crypto by BioTechNutra
  • The 8 Best Short Head Bicep Exercises
  • How to Scoop DMAA Powder
  • The 8 Best Lateral Head Tricep Exercises
  • The 10 Best Front Delt Exercises

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Copyright © 2022 All Rights Reserved · Lift Vault · Privacy Policy · Medical Disclaimer