Free Programs and Spreadsheets
Head over to the Lift Vault forum to ask the community and connect with other lifters.
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.
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.
By Kyle Risley
Last updated
Experience level: Advanced, Beginner, Intermediate
Weeks: 6
Periodization: Undulating Periodization
Meet prep program: No
Program goal: Strength
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…]
By Kyle Risley
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
A 4 day workout split is an exercise regimen that targets different muscle groups across four training days per week. 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…] By Kyle Risley
Last updated
Experience level: Beginner
Weeks: Indefinite
Periodization: Block Periodization
Meet prep program: No
Program goal: Fat loss, Hypertrophy
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…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 4
Periodization: Linear Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
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…]
By Kyle Risley
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…]
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 16
Periodization: Block Periodization, Wave Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
Uses RPE: No
Uses 1RM Percentage(%): Yes
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 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…]
By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: Indefinite
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy, Strength
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…]
By Kyle Risley
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
Just looking for great 6 day PPL workout programs to run? Check out these links for spreadsheets + info.
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…] By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: 13
Periodization: Block Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
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…]
By Kyle Risley
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
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…]