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Strength Training Program

Recommended Strength Training Routines:

  1. nSuns (novice/intermediate)
  2. Madcow 5x5  (intermediate/advanced)
  3. Building the Monolith (intermediate/advanced)
  4. GZCL (intermediate)
  5. Wendler 5/3/1  (intermediate)
  6. GZCLP (novice/intermediate)
  7. Ivysaur 4-4-8 (novice)
  8. 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.

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.

3 Day Split Workout Routine (Program Collection)

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A 3 day split workout is a training routine that divides the exercises into three training days per week. 3 day split programs 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 training programs 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, Texas Method, Madcow, SPF Powerbuilding, or the 16 Week Powerlifting Academy Program.

More experienced lifters should check out [Read more…]

Best 5 Day Split Workout Routines (Program Collection)

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A 5 day split workout program 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 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…]

Deep Water Program Spreadsheet (Beginner, Intermediate, Advanced)

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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…]

Best 4 Day Workout Split Program Spreadsheets (Routine Collection)

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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

A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. Still, the term is somewhat flexible and can be applied to many different types of training. [Read more…]

Thinner Leaner Stronger Workout Program Spreadsheets

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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…]