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…]
The 10 Best Strength Training Programs
- 3 Day Maximal Strength by Sheiko
- GreySkull LP (novice)
- nSuns (novice/intermediate)
- Madcow 5x5 (intermediate/advanced)
- Building the Monolith (intermediate/advanced)
- GZCL (intermediate)
- Wendler 5/3/1 (intermediate)
- GZCLP (novice/intermediate)
- Ivysaur 4-4-8 (novice)
- 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.
Popular Programs via App
Free
Many of the most popular programs on Lift Vault are now available on a free app!
Boostcamp lets you track progress, calculate weight/sets/reps, and discover new programs - all for free!
Inverted Juggernaut Method Spreadsheet (3 Versions, + 5/3/1)
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
The CoolCicada PPL is a free 6-day Push/Pull/Legs program that started as a post on the BodyBuilding.com forums. You train each movement pattern twice a week: push days hit chest, shoulders, and triceps; pull days hit back and biceps (with an optional deadlift); leg days cover quads, hamstrings, and calves. Main compound lifts run at 3-5 sets of 5 reps, and accessory work fills in at 3-4 sets of 8-12 reps. There are two spreadsheet versions below: one with deadlifts on pull day, and one without.
The program runs on simple linear progression. Add weight every session when you hit the prescribed reps. There’s no AMRAP, no RPE, no percentage-based loading. You just show up, hit your sets, and add a small plate next time. High frequency is the other piece of it: by running push, pull, and legs twice per week, you’re getting each muscle group in the gym every 3-4 days instead of once.
It’s a good fit for intermediate lifters who can get to the gym 6 days a week and want to build both size and strength at the same time. If you’re newer to lifting, I’d start with a 3-day linear program first, like Starting Strength or StrongLifts 5×5, before jumping into 6-day training. If you can only train 3-4 days, you’ll get more out of something like the PPL collection that has 3-4 day variants. For more PPL options, check out Lift Vault’s collection of PPL programs.
[Read more…]6 Day PPL Split Workout Routines (7 PPL Programs)
Are you just looking for great 6 day PPL workout programs to run?
If so, check out these links for spreadsheets and additional info.
- metallicadpa PPL (aka “Reddit PPL)
- Coolcicada 6 Day PPL
- Blood God PPL
- PPL GZCL
- PHUL 6 Day PPL Version
- nSuns 5/3/1 LP PPL with BBB
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
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…]
Omar Isuf Pull Up Program Spreadsheet
It’s a pull up program by Omar Isuf. Check out Omar’s video below if you have any questions about the program. [Read more…]
Greg Nuckols High Frequency Powerlifting Program Spreadsheet (2 Versions)
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
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)
Westside for Skinny Bastards (WS4SB) is Joe DeFranco’s hybrid, Westside-style program for skinny lifters and hard-gainers who want to add size and strength at the same time. It’s built around a primary heavy lift plus supplemental and accessory work, and DeFranco published it as two different templates: the original 3-day version (Part 1) and a later 4-day revision (Part 3). Pick the one that fits your schedule and how much you want to train.
The program borrows the Westside Barbell idea of rotating a max-effort lift and a repetition (higher-rep) lift, but it trims the conjugate method down into something a high schooler, athlete, or working professional can actually run. You train the upper body twice a week and hit the lower body hard, with the max-effort method building strength and the repetition method adding muscle. It’s a loose template, not a strict percentage-of-1RM plan, so you’ll rotate exercises every few weeks and do a little interpreting as you go.
WS4SB is geared toward ectomorphs and athletes who want general size and strength rather than a competition powerlifting total. If you’re brand new to lifting and want something simpler to start with, a straight linear program like Starting Strength or StrongLifts 5×5 is an easier on-ramp. Inspired by Westside, this program is not affiliated with Westside Barbell or Louie Simmons, and it is not a powerlifting program.
[Read more…]Brian Alsruhe Mass Building Powerlifting Program
Another free strength program from Brian Alsruhe, this time focusing on mass building. A video overview is below.
GZCLP Program Spreadsheets, Progression Tips, and Accessories
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
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
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…]
Brian Alsruhe 9 Week Powerbuilding Program (5/3/1 Variant)
Check out the spreadsheet for Brian Alsruhe’s 5/3/1 variant program, which is excellent for those looking for a powerbuilding training style.
Please watch Brian’s video to understand how the program works. [Read more…]
Brian Alsruhe Programs (Dark Horse + 4 Horsemen)
Below you fill find two programs by Brian Alsruhe (check out his YouTube channel and website): Dark Horse and 4 Horsemen.
Dark Horse Program Overview
Notes directly from Brian:
- Fill in your competition lifts and 1RMs in the spreadsheet
- In each wave, for each of the first 4 days, set your conditioning workout
- Pick a variation for each ME Wave
- In each wave, for each of the first 4 days, set your antagonistic, core, and conditioning giant set exercise
GZCL Jacked and Tactical (Bench + Squat Only)
This is a variation of Tactical Barbell programming combined with the GZCL program framework. It only programs the bench press and squat movements. Deadlifts are not included. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat. [Read more…]
MEGAZORD Hybrid Program Spreadsheet
If you’re a fan of Frankenstein-esque hybrid programs, then Megazord may be exactly what you’re looking for. Written (or maybe concocted is a better word…) by /u/BenchPauper on Reddit, this program combines the Coan/Phillipi Deadlift Program, Greg Nuckols’s 2x weekly Intermediate Bench Program for OHP from his 28 Program Collection, and Ben Gillingham’s Raw Bench Program.
The results? Well, see for yourself…. [Read more…]
PHATburn Powerbuilding Program Spreadsheet
Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. [Read more…]
GZCL / Mag-Ort / Deathbench Hybrid Spreadsheet
Combining GZCL for squats, Mag-Ort for deadlift, and Deathbench for bench press, this hybrid program became popularized on Reddit by /u/truthlesshunter. [Read more…]
Building the Monolith Program Spreadsheet (kg + lb)
Building the Monolith was created by Jim Wendler, who wrote the 5/3/1 programs and inspired other programs like GZCL and NSuns, Building the Monolith is designed for advanced athletes looking to break through plateaus, not novice or intermediate lifters. For a bench-focused variation of this program, check out Benching the Monolith.
[Read more…]