Developed by Dr. Layne Norton, PH3 (named after power, hypertrophy, and the “big three” lifts that make up the foundation of the program) is for advanced lifters (Wilks > 350) that cycles through accumulation, transition, intensity, and tapering weeks to accumulate fatigue, spark overcompensation, and build muscle.
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.
Metallicadpa PPL Template & Spreadsheet
Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter’s preferences.
This flexibility can be a hindrance to less experienced lifters, who like the sound of a templated PPL routine but don’t know how to make one for themselves.
Enter: /u/metallicadpa’s PPL program
PHUL Spreadsheet (Updated 2019)
Short for Power Hypertrophy Upper Lower, PHUL blends power and size building principles for the athlete looking to get stronger and bigger. It follows many of the principles of powerbuilding programming, but could also be considered a bodybuilding program.
Strong Curves Spreadsheets + PDF: Beginner and Advanced
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.
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…]
Juggernaut Method Base Template Spreadsheet
Based upon Juggernaut Training Systems and Chad Wesley Smith, the Juggernaut Method incorporates significant amounts of submaximal work to build work capacity in the lifter without overly taxing the CNS. Not specific to powerlifting, the Juggernaut Method will help athletes of many disciplines get stronger. [Read more…]
Ice Cream Fitness (ICF) Spreadsheet
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…]