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Best Strength Training Programs for 2021

Recommended Strength Training Routines

  1. 3 Day Maximal Strength by Sheiko
  2. nSuns (novice/intermediate)
  3. Madcow 5x5  (intermediate/advanced)
  4. Building the Monolith (intermediate/advanced)
  5. GZCL (intermediate)
  6. Wendler 5/3/1  (intermediate)
  7. GZCLP (novice/intermediate)
  8. Ivysaur 4-4-8 (novice)
  9. Strong Lifts 5x5 (novice)

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Recommended Reading: Practical Programming for Strength Training by Mark Rippetoe (Amazon)

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. This is part of what helps the athlete get stronger. 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 is followed by a powerlifting peaking program before a meet.

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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 strength training programs are available below.

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 workout split is the upper/lower split routine. An upper/lower split is a workout routine that focuses on a single portion of the body per training session, either the upper body (e.g. chest, back, biceps, etc.) or lower body (e.g. hamstrings, quads, glutes, 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…]

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

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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

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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

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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…]

Best 3 Day Workout Splits

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A 3 day workout split is a training routine that divides the exercises into three training days per week. 3 day workout splits tend to work multiple muscle groups each training session, making them an efficient training option.

This is a collection of some of the most popular 3 day workout splits 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 (intermediate versions), Texas Method, Madcow, or SPF Powerbuilding programs.

More experienced lifters should check out Greg Nuckols 28 Programs (advanced versions), Korte 3×3, the Extended Russian Power Routine, or the 16 Week Powerlifting Academy Program.

[Read more…]

Best 5 Day Workout Splits

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A 5 day workout split 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 workout 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…]

The Famous Reddit PPL Program Spreadsheet (Improved)

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Reddit PPL

The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Several different spreadsheets have been created for this program, which I go into a bit below. I’m bringing forth a new and improved version here after being frustrated by the shortcomings of past efforts. [Read more…]

Starscream: 12 Week Hypertrophy Program (5 Day)

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Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. [Read more…]