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…]
Strength Training Workout Program Spreadsheets
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. 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 followed by a powerlifting peaking program before a meet.
Recommended Strength Training Routines:
- nSuns (novice/intermediate)
- GZCL (intermediate)
- GZCLP (novice/intermediate)
- Ivysaur 4-4-8 (novice)
- Strong Lifts 5x5 (novice)
- Madcow 5x5 (intermediate/advanced)
- Wendler 5/3/1 (intermediate)
- Building the Monolith (intermediate/advanced)
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.
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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 programs are also available below.
One of the most popular novice lifting programs, Starting Strength is a textbook (literally) strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger.
More of a template than a strict program, many variations of 5/3/1 exist. You’ll find some of the best spreadsheets for these variations here. All of them will get you stronger by focusing on steady progression of the Big 3 lifts though. Jim Wendler’s popular 5/3/1 template was highly influential on the popular GZCL and nSuns programs.
The program is comprised of 3 and 4 week cycles, designed to run indefinitely.
Texas Method Program Spreadsheet
Texas Method – Routine Overview
Popularized by Glenn Pendlay of the Wichita Falls Athletic Club, the Texas Method program focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still advance at that rate. While the relatively low bench press and deadlift volume makes it better for general strength than powerlifting, the exercise frequency can be tweaked to meet specific needs.
Another spinoff of Bill Starr’s 5×5, Madcow 5×5 incorporates bodybuilder-friendly assistance work (along with lots of rows) with the fundamental Big 3 compound movements to create a simple but effective strength program. Though originally designed with bodybuilding in mind, this can be effectively utilized for off-season (read: not peaking) powerlifting training, as the linear progression and rep range complement strength gains nicely.
The advanced periodization version is also included, which is referred to as “StrongLifts Advanced” even though it’s really Madcow advanced. It is similar to Madcow intermediate, but increases the average tonnage (sets*reps*weight) of each week and includes a deload in the middle of the program.
The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Now, enjoy in an easy to edit, mobile-friendly spreadsheet!