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Home » Programs » General Strength Program

General Strength Program Spreadsheets

General strength programs are great choices for novices and intermediate lifters looking to add weight on the bar. Find some of the most popular program spreadsheets here.

3 Peaking Template Spreadsheets by Barbell Medicine

February 8, 2019 By Lift Vault

Following up on the popular Bridge Program, the crew at Barbell Medicine introduced a free peaking program for athletes preparing for a powerlifting or strengthlifting meet. [Read more…]

Filed Under: General Strength Program, Peaking Program, Powerlifting Program, Programs

Hepburn Method Powerbuilding Program Spreadsheet

January 20, 2019 By Lift Vault

Doug Hepburn has become synonymous with brute force and sheer simplicity. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work.

Below there are essentially 2 programs, each with a power phase and a pump phase. In the old days, [Read more…]

Filed Under: General Strength Program, Powerbuilding Program, Powerlifting Program, Programs

Brian Alsruhe Powerbuilding Program (5/3/1 Variant)

January 13, 2019 By Lift Vault

Check out the spreadsheet for Brian Alsruhe’s 5/3/1 variant program, which is excellent for those looking for a powerbuilding training style.

Please watch Brian’s video to understand how the program works. [Read more…]

Filed Under: General Strength Program, Powerbuilding Program, Programs

Brian Alsruhe Programs (Dark Horse + 4 Horsemen) Spreadsheets

January 4, 2019 By Lift Vault

Below you fill find two programs by Brian Alsruhe (check out his YouTube channel and website): Dark Horse and 4 Horsemen.

Dark Horse Program Overview

Notes directly from Brian:

  • Fill in your competition lifts and 1RMs in the spreadsheet
  • In each wave, for each of the first 4 days, set your conditioning workout
  • Pick a variation for each ME Wave
  • In each wave, for each of the first 4 days, set your antagonistic, core, and conditioning giant set exercise

[Read more…]

Filed Under: General Strength Program, Powerlifting Program, Programs

GZCL Jacked and Tactical (Bench + Squat Only)

January 2, 2019 By Lift Vault

This is a variation of the GZCL program framework that only programs the bench press and squat movements. Deadlifts are not included. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat. [Read more…]

Filed Under: Bench Press Program, General Strength Program, Lift Specific Program, Powerlifting Program, Programs, Squat Program

MEGAZORD Hybrid Program Spreadsheet

November 4, 2018 By Lift Vault

If you’re a fan of Frankenstein-esque hybrid programs, then Megazord may be exactly what you’re looking for. Written (or maybe concocted is a better word…) by /u/BenchPauper on Reddit, this program combines the Brian Alsruhe’s Dark Horse program for squats, Coan/Phillipi Deadlift Program, Greg Nuckols’s 2x weekly Intermediate Bench Program for OHP from his 28 Program Collection, and Ben Gillingham’s Raw Bench Program.

The results? Well, see for yourself…. [Read more…]

Filed Under: General Strength Program, Powerlifting Program, Programs

PHATburn Powerbuilding Program Spreadsheet

April 2, 2018 By Lift Vault

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 be what you’re looking for. [Read more…]

Filed Under: Bodybuilding Program, General Strength Program, Powerbuilding Program, Powerlifting Program, Programs

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