Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
  • Lift Vault Market
    • Buy Custom Programs
    • Buy Training Programs
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Bodyweight Workout Programs
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Weightlifting Programs
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Workout Splits
      • 3 Day Workout Split
      • 4 Day Workout Split
      • 5 Day Workout Split
      • 6 Day Workout Split
      • Upper/Lower Split
      • 6 Day PPL Split
      • Full Body Workout Plan
      • Bro Split Workout
      • Arnold Split Workout
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout 2023
        • Strongest Pre Workout
        • Best Stim Free Pre Workout
        • Best Pre-Workout for Beginners
        • Best Thermogenic Pre Workout
        • Best Pre Workout for Teens
        • Best Natural Pre Workout
      • Muscle Building
        • Best Cheap Protein Powder
        • Best Cheap Mass Gainers
        • Best Creatine for Bulking
        • Best Intra Workout Supplements
        • Best Creatine HCL
        • Best Protein Powders Without Artificial Sweeteners
        • Best Protein Powders for Teens
        • Best Protein Powders Without Heavy Metals
  • Learn
    • Resources
      • Find Powerlifting Meets
    • Exercises
      • Hammer Curl vs Bicep Curl
      • Bench Press vs Chest Press
      • Dumbbell vs Barbell Bench Press
      • Deadlift vs Romanian Deadlift
      • Long Head Bicep Exercises
      • Short Head Bicep Exercises
      • Cable Shoulder Exercises
  • /r/LiftVault
  • Contact
    • How Lift Vault Got Started
    • Meet the Team
    • Submit a Program
    • Lift Vault vs Lifting Vault
Home » Programs » 12 Week Powerlifting & Strength Programs » Starscream: 12 Week Hypertrophy Program (5 Day)

Starscream: 12 Week Hypertrophy Program (5 Day)

Avatar

By Kyle Risley
Last updated June 22, 2020

Experience level: Intermediate

Weeks: 12

Periodization: Linear Periodization

Meet prep program: No

Program goal: 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

Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program.

Table of Contents

  • 1 Starscream Overview
  • 2 Starscream General Notes
  • 3 Starscream Program Spreadsheet

Starscream Overview

Starscream is a 12 week hypertrophy program, training 5 days per week. It’s set up as a 5 day body part split, working the following muscle groups each day:

  • Monday: chest/triceps (bench)
  • Tuesday: hamstrings/glutes (deadlift)
  • Wednesday: shoulders/triceps (incline bench press)
  • Thursday: quads/core/abs (squat)
  • Friday: chest/triceps (bench press)

If that’s a little too high frequency for you, check out a collection of 4 day splits.

Starscream General Notes

The program comes with the following notes within the spreadsheet:

  • This is a hypertrophy program. Maxes are listed just for record-keeping. If you set new maxes, that’s cool, but it’s not designed for that.
  • Set true maxes in pounds on the Master sheet, cells C4:C7
  • If you don’t use Freedom Units (lb) and want the rounding to work properly, change cell C7 on the Master sheet to 2.5 and enter weights in commie units (kg).
  • Change the date in cell A13 on the Master sheet if you want the dates to be accurate.
  • YOU SHOULD NEVER HAVE ANY GRINDERS ON THE MAIN LIFTS ON THIS PROGRAM. Keep the big 3 conservative, not aggressive.
  • Log your top set every day. Backoff weights will calculate a range based on what you hit that day.
  • When doing backoff work, choose set/rep ranges and weight based on what feels good that day. Choosing lighter weights should allow you to do higher sets/reps, but listen to your body.
  • Don’t be afraid to increase/decrease volume from week-to-week. Waving volume can be good for recovery/progress.
  • Sub assistance work as desired to hit weak points, or drop back work on certain days if you’re dying.

Starscream Program Spreadsheet

Another killer spreadsheet from /u/benchpauper!

Starscream (autoregulated hypertrophy program) | LiftVault.com

Avatar

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 12 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 3
Deadlift frequency: 1

Related Posts

  • 7 Week Hypertrophy Program Spreadsheet

    This is a 7 week hypertrophy program billed the "Generic Hypertrophy Block." Following general periodization principles, this type of program could effectively be used prior to transitioning to a strength block, power block, and peaking block. Generic Hypertrophy Block Spreadsheet Some of the weights will…

  • 12 Week Strongman Deadlift Program Spreadsheet

    A 12 week deadlift program found on Strongman Ontario. Is it strictly a strongman program? Probably not - I'm sure it would benefit anyone looking for a ton of deadlift volume.  

  • Brad Gillingham 12 Week Bench Press Program

    Update: Rounded off weight values to the nearest 5 to clean the spreadsheet up. Brad Gillingham's 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program. Working from 90% of…

  • 12 Week Bench Press Peaking Program Spreadsheet

    This is another old school bench press peaking program spreadsheet. It attempts to add 20 pounds onto the lifter's 1 rep max by the end of the cycle, which is pretty ambitious. Format: Bench 1x weekly Starts at 55% of your (1RM + 20 lbs)…

  • Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets

    As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet. Both seek to improve your 1 rep max by 5% after the end of the cycle. The differences between the 9 week and…

  • 12 Week Peaking Program by Cast Iron Strength

    This program, billed "the best fucking 12 weeks of powerlifting you'll have all year" is a powerlifting peaking program best suited for meet preparation. This is not designed for running back to back, as it accumulates a significant amount of fatigue throughout the duration of…

download-folder

Unlock The Vault!

Get lifetime access to every Lift Vault spreadsheet on Google Drive.

Download, bookmark, or browse. 

Popular Programs via App
Boostcamp App Boostcamp 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!

Visit Boostcamp App

Latest Posts

  • MASS IMPACT Program from Geoffrey Verity Schofield
  • Michigan Powerlifting Records
  • Washington DC Powerlifting Records
  • Wyoming Powerlifting Records
  • Wisconsin Powerlifting Records

Copyright © 2025 All Rights Reserved · Lift Vault · Privacy Policy · Medical Disclaimer