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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:

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.

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5/3/1 for Beginners Spreadsheet & Tips

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5/3/1 is one of the most popular strength training programs ever, influencing other programs like GZCL and nSuns along the way. Its popularity has stemmed from its simplicity, flexibility, and ability to be run over and over for long periods of time. It favors slow, steady, repeatable progression over the long term instead of programs that pile on the weight for a few weeks or months before progress grinds to a halt. [Read more…]

5/3/1 BBB (Boring But Big) Spreadsheets

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Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. The BBB accessory work follows a scheme of 5 sets of 10 reps (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations. [Read more…]

Omnidroid 12 Week Strength Program (5 Day)

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Omnidroid is a 5 day strength program Reddit user /u/benchpauper that runs for 12 weeks. It is structured a bit different than other programs and is definitely worth checking out if you’re a strength training enthusiast. It has a fair amount of heavy singles followed by back off volume and accessories. It looks like a lot of fun to run. [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…]

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 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)

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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)

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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…]