The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session.[Read more…]
German Volume Training (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week. This is all explained in more detail below. [Read more…]
This is a powerlifting program designed by Empire Barbell that utilizes block periodization. Training is broken into three distinct blocks: intensification #1, volume, and intensification #2. These blocks can be run in order straight through, or can be repeated with some limitations (explained more below). Running each block once would represent 14 weeks of training in total. [Read more…]
Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. The BBB accessory work follows a scheme of 5 sets of 10 reps (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations. [Read more…]
This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article. [Read more…]
This is a collection of nine 4 week training blocks published by Your Strongest Year. They amount to 36 weeks of powerlifting programming that include volume blocks, intensity blocks, accumulation blocks, realization blocks, and strength training blocks, though you do not need to necessarily run all of them.
I think this is one of the coolest powerlifting programs offered on Lift Vault and I’m really excited to highlight it for you all. [Read more…]
This is a 5 day intermediate bodybuilding program developed by the smart folks at Ripped Body. It runs for 4 weeks at a time, with the 4th week acting as a deload. It increases weight each week, but reduces volume each week of the cycle. If you’re still able to progress weekly without reducing sets or reps, then the beginner bodybuilding program is a better choice and will let you progress more quickly. [Read more…]