Popularized by Jason Blaha, Ice Cream Fitness is a solid novice strength program that incorporates more accessory work than similar programs (e.g. Starting Strength, Strong Lifts) helping the user get stronger and add size. [Read more…]
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.
One of the most popular novice lifting programs, Starting Strength is a textbook (literally) program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger.
If you’re looking to start lifting and want something that works, this Google spreadsheet is a solid option.
More of a template than a strict program, many variations of 5/3/1 exist. You’ll find some of the best spreadsheets for these variations here. All of them will get you stronger by focusing on steady progression of the Big 3 lifts though!
Popularized by Glenn Pendlay of the Wichita Falls Athletic Club, the Texas Method focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still advance at that rate. While the relatively low bench press and deadlift volume makes it better for general strength than powerlifting, the exercise frequency can be tweaked to meet specific needs.
Another spinoff of Bill Starr’s 5×5, Madcow incorporates bodybuilder-friendly assistance work (along with lots of rows) with the fundamental Big 3 compound movements to create a simple but effective strength program. Though originally designed with bodybuilding in mind, this can be effectively utilized for off-season (read: not peaking) powerlifting training, as the linear progression and rep range compliment strength gains nicely.
Created by John Sheaffer (aka Johnny Pain), the GreySkull LP is a fantastic 3 day per week routine for novice lifters. By correcting some of the shortcoming of other popular novice programs (e.g. Starting Strength, Strong Lifts) by incorporating basic periodization, GreySkull LP is a fantastic choice amongst the beginner programs.
The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Now, enjoy in an easy to edit, mobile-friendly spreadsheet!
Strong Lifts is a cornerstore beginner strength program based upon Bill Starr’s old school 5×5 program. If you’re just starting out, this is a fantastic way to build muscle, lose fat, and get stronger. Using Google Spreadsheets, the program becomes even easier to follow along.