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General Strength Program Spreadsheets

Strength training programs are designed to increase the maximal force of the athlete's musculature. While the programs 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 programs 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.

Popular Strength Training Programs:

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.

nSuns 5/3/1 Lifting Program Spreadsheets

Updates:

  • March 27, 2019 – Cleaned up formulas in PPL + BBB Spreadsheet
  • February 10, 2019 – Added PPL + BBB Spreadsheet
  • January 10, 2019 – Added Advanced NSuns Program Spreadsheet

n_Suns (aka 2_Suns) assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to dead lift and squat specific workloads to help everyone get stronger.

All credit goes to Jim Wendler and n_suns.

If you haven’t already, check out Jim Wendler’s classic strength books:

Now let’s get into the program spreadsheets! [Read more…]

Russian Squat Program Spreadsheet

Whether it is run for the squat, deadlift, bench, or all three (good luck), the Russian Squat Program (aka Russian Squat Routine) is a brutal peaking program that will help boost maximum strength when prepping for a meet.

Never programming below 80% of the lifter’s 1RM, those that complete this 6 week program can typically expect 5-10% improvements on their 1RM.

[Read more…]

Strong Curves Spreadsheets + PDF: Beginner and Advanced Workouts

Written by Bret Contreras, Strong Curves workout is a great program for novice and intermediate lifters looking to get stronger and, yes, have a better butt. The program’s greatest strength lies in its simplicity, making it a simple workout to follow and make progress quickly.

It has quickly become a staple within the strength training community and is available in paperback and Kindle on Amazon.

[Read more…]

New Rules of Lifting for Women Spreadsheet

While men and women’s bodies respond in very similar ways to weight training (provided in the spreadsheet), the New Rules of Lifting for Women book also provides nutrition advice and descriptions of the exercises, which may be useful for novice lifters or those looking to refamiliarize themselves with the movements. [Read more…]