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.

IRON GIANT – 5 Day, 12 Week Powerlifting Program

Last updated January 9, 2020

Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Undulating Periodization
Powerlifting meet prep program: No
Program goal:Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes

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

Sling Shot Bench Press Program Spreadsheet – 5 Week

Last updated December 18, 2019

Experience level: Advanced
Weeks: 5

Powerlifting meet prep program: Yes
Program goal:Peaking
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

This is Mark Bell’s 5 week Sling Shot bench press program, also known as the “Stronger in 30 Days” program. It’s a relatively straightforward bench-only program that gradually decreases volume while increasing intensity before attempting a new PR on week 5. Pretty classic linear periodization leading into a peak. [Read more…]

Upper/Lower Split Workout Spreadsheets (3 Day, 4 Day, 5 Day)

Last updated November 28, 2019

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…]

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

Last updated October 21, 2019

Experience level: Intermediate
Weeks: 16
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes

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…]

Tactical Barbell Program Templates (Operator, Zulu, Mass, and More)

Last updated December 20, 2019

Experience level: Intermediate
Weeks: 12, 6
Periodization: Linear Periodization
Powerlifting meet prep program: No

This is a collection of templates for the Tactical Barbell program. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs – all in the same spreadsheet. [Read more…]

14 Week Advanced Strength & Peaking Program – Squats & Science

Last updated September 22, 2019

Experience level: Advanced
Weeks: 14
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting

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…]

8 Week Intermediate Strength Block – Squats & Science

Last updated September 21, 2019

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…]

Frequently Asked Questions about Strength Training Programs

What are some popular strength training programs?

Popular strength training programs include, for novices, GreySkull LP, StrongLifts, and GZCLP and, for intermediate/advanced athletes, nSuns, Wendler 5/3/1, and the Texas Method.

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.