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The “Dad Bod” Bridge Workout Program Spreadsheet

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The “Dad Bod” Bridge program is a workout routine submitted by a Lift Vault reader. It is designed for busy people (especially parents) that are looking for any easy to follow routine that will help them grow and maintain strength in a limited amount of time. As the name suggests, it was inspired by The Bridge, a late stage novice strength program created by Barbell Medicine. [Read more…]

Lifting After A Long Break: ReTrain Powerlifting Program

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ReTrain is a 4 week powerlifting program designed to ramp up lifters that have taken a lengthy break from training. With COVID-19 shutting down gyms across the world for several months, many lifters will find themselves in the scenario of going back to the gym to start working out again. The goal of this program is to help those lifters safely and effectively ease themselves back into a regular training routine. [Read more…]

Connor Lutz 7 Week Beginner + Intermediate Powerlifting Programs

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Connor Lutz is a powerlifting competitor and coach at Calgary Barbell. These are a few different powerlifting programs he shared back in 2018. There are three powerlifting programs in total: a beginner program, an updated intermediate program, and an old intermediate program. [Read more…]

14 Week Block Periodization Powerlifting Program (Empire Barbell)

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The Empire Barbell Block Periodization Program is a 14-week powerlifting program from Alex Bromley that trains 4 days a week. It’s split into a 4-week intensification block, a 6-week volume block and a second 4-week intensification block. You squat twice and bench twice every week, and each session is built around one or two main lifts followed by three to five accessories.

Bromley wrote the blocks for his gym, Empire Barbell in Redlands, California, and posted them on the Empire Barbell site between October 2018 and January 2019. The intensification blocks cut volume and add weight every week to chase PRs, and the volume block in the middle keeps squat and bench at 75% or less while the number of sets climbs. His Bullmastiff program uses the same idea of a volume phase followed by a heavier strength phase.

It’s a good fit for an intermediate lifter who’s comfortable pushing an AMRAP set and wants a structured 14 weeks between meets. Be warned: the competition deadlift doesn’t show up until week 11, so if your deadlift is the priority you’ll want something else. The program also ends with max singles in the gym, with no taper, so for meet prep you’d be better off with one of these powerlifting peaking programs.

[Read more…]

12 Week Mass Building Hypertrophy Workout for Powerlifters (Mathias Method)

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Ryan Mathias’ mass building program is a 12 week powerlifting block run on four training days a week: two intensity days and two volume days. Squat twice, bench twice, deadlift once, with the lower body intensity day alternating between squat and deadlift week to week.

[Read more…]

Ancient God 10 Week Deadlift Peaking Program Spreadsheet

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The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. It is low-medium in volume, which leaves plenty of recovery room for accessories.

The goal is to add kilos to your max deadlift while making you comfortable with working with weights closer to your max for doubles and triples, all without leaving you drained for the other sessions of the week. [Read more…]

12 Week RPE Powerlifting Peaking Program by Mignone Strength

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This is a 12 week powerlifting peaking program written by Matt Mignone of Mignone Strength. You train 4 days a week, and each session has two of the three competition lifts (or a variation of them) followed by 3 to 6 accessory lifts.

Loads are based on RPE (rate of perceived exertion) instead of percentages. On the main lifts you work up to a top set at the target RPE, then do back-off sets a fixed percentage lighter. The 12 weeks are split into training blocks: sets of 5, then sets of 3, one overreaching week, a taper, and a 1RM test in week 12.

It’s a good fit for intermediate and advanced lifters with a meet or a max-out day about 12 weeks away who can already rate their sets accurately. If you’d rather work off a percentage of your 1RM, the Fred Hatfield 12 Week Peaking Program covers the same 12 weeks with fixed percentages.

[Read more…]

17 Week Block Periodization Powerlifting Peaking Program by Brad Arbic

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Program Summary

This is a 17 week powerlifting peaking program broken up into 3 different training blocks: hypertrophy, strength, and peaking. It uses 4 training days per week: squat, bench press, deadlift, and another bench press training session. [Read more…]

Empire Barbell High Frequency Bench Press Program Spreadsheet

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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…]

Block Periodization Powerlifting Program (up to 36 Weeks) by Your Strongest Year

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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…]

IRON GIANT – 5 Day, 12 Week Powerlifting Program

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Make way, here comes another hybrid program from /u/benchpauper, the mad scientist that brought you MegaZord, Starscream, and other programs. [Read more…]

Mark Bell Sling Shot Bench Press Program Spreadsheet – 5 Week

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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…]

The 5 Best Upper/Lower Split Programs

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Are you just looking for great upper/lower split workout programs to run?

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

  1. nSuns 4 Day LP
  2. SPF Powerbuilding
  3. Brogains Powerbuilding
  4. Jim Wendler’s 5/3/1
  5. PHUL

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…]

“Next Level” Linear Progression Strength Program (Brian Alsruhe)

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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…]

12 Week Supertotal Basics Program by Next Step Strength

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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

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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…]

14 Week Advanced Strength & Peaking Program – Squats & Science

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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

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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

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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

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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…]