Lift Vault

Free Programs and Spreadsheets

Home » Programs » Strength Training Program » Page 2

The 10 Best Strength Training Programs for 2022

  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)

Want a Custom Strength Program?

Lift Vault Market is now offering custom strength programs designed to help you crush your goals.

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.

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 strength training programs are available below.

Best 5 Day Workout Splits

By
Last updated


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Finding the optimal training split for your schedule, training style, goals, and experience level takes some trial and error. 

Since everyone responds differently to varying amounts of training volume, frequency, and intensities, what is ideal for one lifter may be unfeasible for another

For many lifters, a 5-day workout split strikes the perfect balance between giving each muscle group sufficient volume and enough rest and recovery to grow and build strength.

A 5-day workout split targets your muscle groups more often, providing enough training volume to stimulate significant muscle growth and strength gains. 

Here, we’ll cover some of the best five-day workout splits for the optimal amount of total weekly training volume for each muscle group to yield the best strength and hypertrophy gains.

You’ll also find free, downloadable links to the five best 5-day workout split programs, complete with a customizable spreadsheet to track your progress over time.

[Read more…]

The Famous Reddit PPL Program Spreadsheet (Improved)

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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)

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal:

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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

Deep Water Program Spreadsheet (Beginner, Intermediate, Advanced)

By
Last updated

Experience level: , ,
Weeks:
Periodization:
Meet prep program:
Program goal:

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.

You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. [Read more…]

The 6 Best 4 Day Workout Splits for 2023

By
Last updated


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Are you just looking for great 4 day workout split to run?

If so, check out these links for spreadsheets and additional info.

  1. GZCLP (4-day version)
  2. The Strength Athlete (4-day version)
  3. GZCL Jacked and Tan 2.0
  4. nSuns LP
  5. PHUL
  6. SPF Powerbuilding (4 day version)

The 4-day workout program is one of the best training splits for anyone with a busy schedule wanting to build muscle, burn fat, or gain strength. Many 4-day workout splits are organized so that you train each major muscle group twice per week, which is arguably the most optimal training frequency.

One of the best features of a 4-day workout split is three rest days, so you can still do all the other activities you enjoy outside of the gym. Not to mention, rest is extremely important for muscle growth, strength gains, and even losing fat.

When it comes to changing your body composition and improving your exercise performance, less is more. Whether you’re a complete beginner or an advanced trainee, a 4-day workout routine is a great option for those looking to maximize their results without practically living in the gym.

Below you will find the six best 4-day workout programs and a link to their respective spreadsheets so you can download a copy for free!

[Read more…]

Thinner Leaner Stronger Workout Program Spreadsheets

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Thinner Leaner Stronger is a workout program focused on developing aesthetics for women. In other words: lose weight, build muscle, look better naked, etc.  It was written by Michael Matthews, a trainer who has written extensively on nutrition and aesthetics for both men and women. [Read more…]

Sheikburn Program Spreadsheet (Sheiko x Hepburn Method)

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Sheikburn combines Hepburn Method style sets and rep structure (progressively adding more reps to the same weight OR adding more sets to the same rep range) Sheiko style periodization (alternating heavy days and light days).

Fans of “frankenprograms” like Megazord or GZCL / MagOrt / Deathbench will probably find this program interesting. [Read more…]

Drop Bear Junior, Intermediate, and Senior Program Spreadsheets

By
Last updated


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Here are three different versions of the Drop Bear program: junior (beginner), intermediate, and senior (advanced). The beginner version is a 12 week powerlifting program, the intermediate version is a 13 week powerlifting program, and the advanced version is a 19 week powerlifting program. The intermediate program could be used to peak for a powerlifting competition. [Read more…]

Inverted Juggernaut Method Spreadsheet (3 Versions, + 5/3/1)

By
Last updated

Recommended by Lift Vault:
Experience level:
Weeks:
Periodization: ,
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Background on the Juggernaut Method

The Inverted Juggernaut Method (aka Inverse Juggernaut Method) is a popular variation of the well known Juggernaut Method.

As a refresher, here is the basic breakdown of the 4 weekly phases of the Juggernaut Method: [Read more…]

Coolcicada 6 Day PPL Spreadsheet

By
Last updated

Experience level: ,
Weeks:
Periodization:
Meet prep program:
Program goal: ,

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Coolcicada PPL is a popular 6 day PPL  that originated from a BodyBuilding.com forum member. The original thread is here. It has since gained great notoriety as an effective program for building strength and muscular development in many lifters. [Read more…]

6 Day PPL Split Workout Routines (7 PPL Programs)

By
Last updated


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Are you just looking for great 6 day PPL workout programs to run?

If so, check out these links for spreadsheets and additional info.

What is a PPL Split?

A PPL split is a method for organizing resistance training based on the type of exercise movements. PPL stands for push, pull, legs. Common exercises include the bench press for push days, barbell rows for pull days, and squats for leg days.

About 6 Day Push Pull Legs Routines

Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. This workout split allows for recovery from a certain set of movements while still training other movements.

For example, by grouping push movements (e.g. overhead press, bench press, dumbbell press, etc.) together in a single training session, it allows for those muscles to recover while pull movements are trained the next day. This lets an athlete train with greater frequency while still allowing for adequate recovery.

These programs are often used to stimulate hypertrophy, though mixing heavy days with lighter days appropriately can also help achieve significant strength gains as well.

[Read more…]

Alan Thrall Program Spreadsheet – Untamed Method

By
Last updated

Experience level: ,
Weeks:
Periodization:
Meet prep program:
Program goal: ,

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 13 week program created by Barbell Medicine for Alan Thrall of Untamed Strength. Below you will find a video overview of the program, which is very important for understanding how the program works. [Read more…]

Greg Nuckols High Frequency Powerlifting Program Spreadsheet (2 Versions)

By
Last updated

Experience level: ,
Weeks:
Periodization:
Meet prep program:
Program goal: , ,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

In October 2015, Greg Nuckols published a very popular article titled “Your Drug Free Muscle and Strength Potential: Part 2.” In it he laid out the foundations for a high frequency training method.

It’s a pretty cool article because it includes a strength potential calculator that tries to estimate what percentage of a person’s maximum potential they’ve currently achieved per lift. If an individual is below 80% of their potential, they generally respond well to high frequency training. [Read more…]

Brian Alsruhe Conjugate Program

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: , ,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.

Max effort days [Read more…]

Westside for Skinny Bastards Program Templates (WS4SB)

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Westside for skinny bastards (WS4SB) was developed by Joe DeFranco in 2008 as an effective strength training program for beginner athletes. Below you’ll find two different spreadsheets / templates for the program.

A few things to clear up up front:

  • Westside for skinny bastards is not a powerlifting program.
  • The program is geared for general strength enthusiasts, from high school students to working professionals.
  • While inspired by Westside Barbell Club, it is not affiliated with Westside or Louie Simmons.
  • Like Westside, WS4SB is a templated approach to lifting – not a strict cookie cutter program based strictly on percentages of 1RM. This will require you to do a little reading and interpretation to follow it. Don’t let this intimidate you! It’s a well documented program.

[Read more…]

Brian Alsruhe Mass Building Powerlifting Program

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: , ,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Another free strength program from Brian Alsruhe, this time focusing on mass building. A video overview is below.

[Read more…]

GZCLP Program Spreadsheets, Progression Tips, and Accessories

By
Last updated

Recommended by Lift Vault:
Experience level: ,
Weeks:
Periodization: ,
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

GZCLP is a linear progression strength program for beginners. It is a simpler variation of the GZCL program methodology with more rapid progression. The GZCLP program is available in three day and four day versions. It is highly customizable, allowing the individual to select a variety of lifts to perform over the course of the program.

[Read more…]

3 Peaking Template Spreadsheets by Barbell Medicine

By
Last updated

Experience level: ,
Weeks:
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]

Hepburn Method Powerbuilding Program Spreadsheet

By
Last updated

Experience level: ,
Weeks:
Periodization:
Meet prep program:
Program goal: , ,
Uses RPE:
Uses 1RM Percentage(%):

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]