One of the most popular styles of split workout is the upper/lower routine. These routines focus on a single portion of the body at a time, either the upper body (e.g. chest, back, shoulders, biceps, triceps, etc.) or lower body (e.g. hamstrings, quadriceps, glutes, calves, etc.). [Read more…]
Strength Training Workout Program Spreadsheets
Strength training programs are designed to increase the maximal force of the athlete's musculature. While the routines emphasize growing the strength of the athlete, they generally will also induce hypertrophy and trigger muscle growth. If hypertrophy is the primary goal, a powerbuilding or bodybuilding program is a better fit.
Strength routines differ from powerlifting programs in that they are not specifically designed to maximize the single rep max of the competition power lifts. However, many strength programs can be reasonably used as off season work for powerlifters as long as the program followed by a powerlifting peaking program before a meet.
Recommended Strength Training Routines:
- nSuns (novice/intermediate)
- GZCL (intermediate)
- GZCLP (novice/intermediate)
- Ivysaur 4-4-8 (novice)
- Strong Lifts 5x5 (novice)
- Madcow 5x5 (intermediate/advanced)
- Wendler 5/3/1 (intermediate)
- Building the Monolith (intermediate/advanced)
If you're not sure what the best strength training program is for you, one of the above will be a good starting point. The latest programs added are available below.
Want more? Search the Lift Vault Program Library!
Search the Lift Vault Program Library to find the exact program you're looking for based on many criteria (e.g. experience level, days per week, and much more).
The latest programs are also available below.
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…]
This is a collection of some of the most popular 3 day training programs available on Lift Vault.
Beginners or novice lifters should check out GZCLP, Westside for Skinny Bastards, and GreySkull LP.
Those with some experience under their belt might want to check out Greg Nuckols 28 Programs, Texas Method, Madcow, SPF Powerbuilding, or the 16 Week Powerlifting Academy Program.
More experienced lifters should check out [Read more…]
A 5 day split workout program is a lifting routine that focuses on different muscle groups or lifting movements per day. For physique or bodybuilding programs, it’s common to see muscle groups targeted (these are often known as splits, as each day is “split” into a specific muscle group). For strength or powerlifting programs, each day is usually centered around one or two compound movements (e.g. squat, deadlift, bench press, or overhead press) and accessory movements are added as needed. [Read more…]
Frequently Asked Questions about Strength Training Programs
What are some popular strength training programs?
What are some good strength training programs for beginners?
Good strength training programs for beginners will be based on linear periodization and rapid progression, which take advantage of the novice lifter’s ability to have their homeostasis easily disrupted and recover quickly from that disruption. Programs that fit the bill for this include Starting Strength, Strong Lifts, and GreySkull LP.
How many days a week should I do strength training?
If you’re just starting out, 3 training days a week is a good starting point. Doing more than that is not really necessary and could actually harm the lifter’s ability to adequately recover between sessions, especially if loads are increasing from workout to workout, as they should be on any good novice strength program.
Intermediate level lifters may benefit from training 4 or 5 days per week in order to achieve the necessary stimulus to disrupt homeostasis and induce adaptation.