Free Programs and Spreadsheets
Last updated
Experience level: Advanced, Intermediate
Weeks: Indefinite
Periodization: Linear Periodization, Undulating Periodization
Powerlifting meet prep program: No
Program goal: High Volume, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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May 2020 Update: Added Simple Jack’d 2x spreadsheet. You should probably run v2.0, as the creator of the program considers it superior to v1.0.
Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.
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Experience level: Intermediate
Weeks: 12
Periodization: Block Periodization, Linear Periodization
Powerlifting meet prep program: Yes
Program goal: Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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Heavy, Light, Medium (HLM) programs are a simple and effective way to organize strength training. Each training session consists of either a heavy, medium, or light load for a given lift. The HLM training style is extremely flexible and can be used to accommodate many training goals.
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Experience level: Advanced, Intermediate
Weeks: 4
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal: Powerlifting, Retraining
Uses RPE:Yes
Uses 1RM Percentage(%):Yes
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ReTrain is a 4 week powerlifting program designed to ramp up lifters that have taken a lengthy break from training. With COVID-19 shutting down gyms across the world for several months, many lifters will find themselves in the scenario of going back to the gym to start working out again. The goal of this program is to help those lifters safely and effectively ease themselves back into a regular training routine. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: Indefinite
Powerlifting meet prep program: Yes
Program goal: Hypertrophy
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Kai Greene’s workout routine is a 5 day intermediate to advanced level bodybuilding program. It is a body part split that targets a different muscle group each day: chest & calves, shoulders & forearms, back, legs, and arms.
Last updated
Experience level: Advanced, Intermediate
Weeks: Indefinite
Powerlifting meet prep program: No
Program goal: Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No
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 man, the myth, the legend: 8 time Mr. Olympia Ronnie Coleman. The Ronnie Coleman workout routine is an intermediate/advanced level workout routine with 6 training days per week, high volume, and a large number of movements – it is not for the faint of heart.
This is a brutal bodybuilding program inspired by the man some consider to be the GOAT bodybuilder.
Last updated
Experience level: Intermediate
Weeks: 12
Program goal: Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No
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 workout program attributed to Michael B. Jordan, supposedly used in preparation for his role in Creed. It utilizes 4 training days per week and can be run indefinitely. [Read more…]
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Recommended by Lift Vault: Recommended
Experience level: Beginner
Periodization: Linear Periodization
Program goal: Hypertrophy
Uses RPE:Yes
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
Designed by the smart folks at Ripped Body, this beginner bodybuilding workout routine is a great introduction to hypertrophy training for novices. The spreadsheet for this bodybuilding program for novices is based on this post shared by Ripped Body. [Read more…]