The Lift Vault Workout Routine Database allows you to search through all free workout plans on Lift Vault using a variety of different filters.
It is the easiest way to find a workout routine on Lift Vault.
Example searches:
Here are two example searches to give you an idea of how to use the filters to find the workout plan you’re looking for.
You can click on the name of the search to see results.
- Recommended Beginner Programs
- Recommended by Lift Vault = Recommended
- Experience Level = Beginner
- 6 Day Intermediate Programs with 3x Bench PressÂ
- Days per Week = 6
- Experience Level = Intermediate
- Bench Press Frequency = 3
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Mdisbrow Deathbench 10 Week Bench Press Program Spreadsheets (Original + Taper)
Deathbench is a 10 week bench specialization program from Redditor Matt Disbrow (/u/mdisbrow). You bench twice a week for the whole block: one heavy day built on ten ramping top sets, and one volume day where the bench weight stays fixed and the accessory work does the damage. It’s a disciple of the “if you want a bigger bench press, bench more” church.
The heavy day is where the name comes from. You work up through 5 sets of 3, then 3 sets of 3, then 2 sets of 2, ten sets in total, and the weights climb about 5 lbs a week across the block. Everything after that is triceps and midsection volume, and the doses are big: skull crushers for 5 sets of 12, triceps extensions for 5 sets of 20, and ab wheel for 5 sets of 25, every single session.
Matt has stated that he originally intended Deathbench for lifters benching 315 lbs or more, though he’s seen progress from someone benching 275. There’s no magic number, but if you’re well under that, a 3x weekly bench program like Greg Nuckols’ 28 Programs will likely serve you better. This program assumes you can already handle heavy pressing volume twice a week.
(more…)Ed Coan Program: 12 and 14 Week Peaking Program Spreadsheets
Ed Coan’s peaking program is a straight percentage ladder that walks a lift from a 10-rep starting point up to a new single over 12 or 14 weeks. You train the lift once a week for two work sets, the reps drop as the weeks go by, and the percentage climbs every week without exception. There is no autoregulation and nothing to decide week to week.
The percentages run past 100% on purpose. Week 11 of the 12 week version calls for two doubles at 103.7%, and the last week is a single at 111.1%. That means the number you enter is your current max, and the program is built to walk you up to a number about 11% above it. Both versions finish at that same 111.1% single.
It’s a peaking block, so it suits a lifter with an established max and a meet or a max attempt on the calendar. You can run it for one lift or all three. If you’re still adding weight to the bar every week, a linear progression will get you more than this will, and if you specifically want a deadlift peak, Coan’s Coan Phillipi Deadlift Routine is the better known option.
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6 Day PPL Split Workout Routines (6 PPL Programs)
Are you just looking for great 6 day PPL workout programs to run?
If so, check out these links for spreadsheets and additional info.
- metallicadpa PPL (aka “Reddit PPL)
- Coolcicada 6 Day PPL
- Blood God PPL
- PPL GZCL
- PHUL 6 Day PPL Version
- nSuns 5/3/1 LP PPL with BBB
What is a PPL Split?
A PPL split is a method for organizing resistance training based on the type of exercise movements. PPL stands for push, pull, legs. Common exercises include the bench press for push days, barbell rows for pull days, and squats for leg days.
About 6 Day Push Pull Legs Routines
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 will also add real strength.
(more…)The 5 Best Upper/Lower Split Programs
Are you just looking for great upper/lower split workout programs to run?
If so, check out these links for spreadsheets and additional info.
What’s the best workout split for building muscle and gaining strength?
This question is a commonly asked question by many lifters. While a few splits are effective, such as the bro split, push/pull split, full body workout split, and push/pull/legs, the upper/lower split is arguably the most popular.
An upper/lower workout split can be used whether you’re a beginner, intermediate, or advanced trainee. If you have at least 3-4 days per week to train, you can effectively hit each major muscle group twice per week, which is often considered to be the optimal training frequency for muscle growth.
The increased training frequency also improves your skill and technique in the big three (squat, bench press, and deadlift). An upper/lower split also works if you prefer training 5 or even 6 days per week.
Better yet, an upper/lower split benefits anyone wanting to lose fat, build muscle, and gain strength without living in the gym. Since this split is so popular, there are plenty of upper/lower programs to pick from.
Below you will find the five best upper/lower split workout programs and a link to their respective spreadsheets so you can download a copy for free!
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MASS IMPACT Program from Geoffrey Verity Schofield
Program Overview
MASS IMPACT is a 12 week hypertrophy program from Geoffrey Verity Schofield. You train 5 days a week on a Pull, Push, Legs, Pull, Push split, and sessions run about an hour. Intensity and volume shift month to month across the 12 weeks.
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Best 3 Day Workout Splits
Many gym goers believe you need to train five or six times a week to see strength gains and build muscle mass.
But if you’re too busy to make it to the gym more than three times a week, don’t fret.
Three high-quality workout sessions are better than dragging yourself to the gym every day to do subpar workouts with no energy or focus.
We’ll explore how to achieve your fitness and aesthetic goals with just three weekly gym sessions.
You’ll learn how to plan a 3-day workout split to strengthen your upper body and lower body muscle groups and promote muscle growth.
We’ve also provided links to the six best 3-day training split programs, where you’ll find free, downloadable spreadsheets to help you reach your goals.
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Bullmastiff Strength Program Spreadsheet
Bullmastiff is an 18 week base-building strength program created by Alex Bromley at Empire Barbell. It originally appeared in Alex’s book Peak Strength. You’ll train 4 days per week, with each day anchored by one of the four big lifts (squat, bench press, deadlift, overhead press) plus developmental and accessory work.
The program runs in two 9 week phases. The base phase builds work capacity and muscle by steadily ramping volume; the peak phase drops the volume, dials up the intensity, and points everything at a new 1RM in each main lift. AMRAP sets drive the weekly loading, and the spreadsheet does that math for you.
Bullmastiff is built for intermediate and advanced lifters who have a base of training behind them and want a long runway to a real peak.
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GZCLP Program Spreadsheets, Progression Tips, and Accessories
GZCLP is a linear progression strength program for beginners, available in 3 day and 4 day versions. Each session is built from three tiers: a T1 main lift (starting at 5 sets of 3), a T2 variation (3 sets of 10), and a T3 accessory (3 sets of 15), with the last set of each tier an AMRAP.
It’s a simpler, faster-progressing version of Cody Lefever’s GZCL method. You add weight every time a lift comes up, like Starting Strength, but the tier structure gets you a lot more volume per session.
It’s highly customizable too: you pick the lifts you want to run in each tier, and the spreadsheets below handle the progression math for you.
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Top 7 Intermediate Powerlifting Programs
What is an Intermediate Powerlifter?
An intermediate lifter is, by one rule of thumb, an individual that is no longer able to increase weight lifted on a per training session or per week basis and instead is able to reliably make progress on a monthly basis.
After the novice phase of a lifter’s development is complete, it is time to begin considering programs for the intermediate powerlifter. Therefore it is not advantageous to move to an intermediate powerlifting program until it is truly necessary – to do otherwise slows progress unnecessarily (see “Intermediate Syndrome” for more on this). Once a lifter has reached the intermediate phase of their development, here are some recommended intermediate powerlifting programs. (more…)
Ken Lain’s 10 Week Matrix Bench Program Spreadsheet (Original + Modified Versions)
The Original Matrix and Modified Matrix bench programs were designed by Ken Lain to help peak his bench press.
While both versions calls for a heavy and light bench day, the original version is much more aggressive in its programming, especially on heavy days.
For this reason, most athletes are recommended to start with the “modified matrix” version. (more…)
Daily Undulating Periodization (DUP) Training Program Spreadsheets
Daily Undulating Periodization or DUP is a scientifically proven method to get stronger, making it ideal for athletes, powerlifters, and anyone looking to gain strength.
GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]
The GZCL Method is Cody Lefever’s powerlifting training framework, named after his Reddit username, /u/gzcl. This page collects free spreadsheets for every major GZCL program: General Gainz, Jacked & Tan 2.0, UHF, The Rippler, VDIP, and more.
Everything GZCL is built on a tier system. T1 is the day’s main lift (heavy, low reps), T2 is a variation of it (moderate weight and reps), and T3 is higher-rep accessory work. How each tier progresses is what separates the different programs.
If you’re a newer lifter, start with GZCLP, the linear progression version – it has its own page with dedicated spreadsheets. For the theory behind all of it, read Cody’s blog and the r/gzcl subreddit.
(more…)![GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]](https://liftvault.com/wp-content/uploads/2026/06/gzcl-method-spreadsheets.png)
Calgary Barbell 16 Week + 8 Week Program Spreadsheets
Written by Calgary Barbell, the 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet. You can, however, run them even if you’re not prepping for a meet.
Both programs run 4 sessions per week, hitting the squat and deadlift 3 times per week and the bench 4 times (counting competition lifts and variations). Load is programmed with a mix of 1RM percentages and RPE, and both include a taper week if you’re peaking for a meet.
The two are quite similar. The main difference is that the 16 week program has a fuller progression of each lift, whereas the 8 week program is more of a training snapshot. These suit intermediate lifters who are comfortable working with RPE. For another proven free meet prep option, check out the TSA 9 Week Intermediate Program.
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Sheiko Program Spreadsheets & Templates
Sheiko programs are powerlifting programs attributed to Boris Sheiko, the renowned Russian powerlifting coach. They’re known for their high volume – lots of submaximal doubles and triples on the competition lifts, often multiple times per session.
More of a loose working template than a strict program, many different variations of Sheiko powerlifting programs have been circulating Internet forums for years. This page gathers the most useful ones in one place, all as Google Sheets (better than PDF), from beginner through advanced.
To best understand Sheiko’s training methodology, Lift Vault highly recommends you read or listen to his interview with Omar Isuf.
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nSuns 5/3/1 Program Spreadsheets (4 Day, 5 Day, CAP3, and More)
nSuns 5/3/1 is a high volume linear progression powerlifting program inspired by Jim Wendler’s 5/3/1. It comes in 4, 5, and 6 day versions (plus squat and deadlift focused variants), and it progresses weekly instead of monthly.
Each day you’ll work the main lift for 9 sets, including an AMRAP set that drives next week’s weights, then a secondary lift for 8 more. It’s a ton of volume. Those who stick with it tend to add pounds to their total quickly, and the extra work capacity pays off in whatever program they run next. All of the spreadsheets below were assembled by Redditor /u/nsuns.
nSuns is best suited to late stage novices and early intermediates who recover well and want to push hard. If you’re brand new to lifting, you’ll progress faster on a simpler program like Starting Strength – a true novice can add weight multiple times per week and doesn’t need this much volume.
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Tactical Barbell Program Spreadsheets (Operator, Zulu, Fighter, Mass & More)
This is a collection of templates for the Tactical Barbell program. Included are the Operator, Zulu, Fighter, Gladiator, Mass, and Grey Man templates – all in the same spreadsheet, with drop down menus and 1RM inputs for easy customization.
Tactical Barbell is K. Black’s strength system for people whose job demands more than lifting: military, law enforcement, fire fighters, and other first responders. Sessions are short and submaximal – you’ll work between 70% and 90% of your 1RM in 3 week waves – so you can keep training hard on the conditioning side without digging yourself into a recovery hole.
Most templates run 2 to 4 days per week on a 6 week cycle, so there’s a version for almost any schedule. If you want a minimalist strength base that leaves room for everything else in your life, it’s hard to beat. If a bigger squat or bench is your main goal, a dedicated program like 5/3/1 will get you there faster.
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Fierce 5 Workout Program
Fierce 5 is a 3-day-per-week full body program built for beginners. You train 3 non-consecutive days a week, usually Monday, Wednesday, and Friday, and you alternate two full body workouts called A and B. Each session runs six exercises: three compound lifts plus a few accessories. It was put together by davisj3537 and shared on the Bodybuilding.com forums.
Progression is simple linear weight gain. You start light, and every week you hit all your reps you add a little weight to the bar. Fierce 5 leans more toward building muscle than a bare-bones strength routine, with extra rowing, face pulls, and arm work in the mix. If you like the idea of a beginner program but want a different 3-day option, the All Pro Simple Beginner Routine is a close cousin.
It’s a good pick for a beginner whose main goal is building muscle and looking better, while still getting stronger along the way. If your focus is maxing out your squat, bench, and deadlift, you’ll get more out of a dedicated strength program or powerlifting program. For most people getting started in the gym, though, Fierce 5 gives you plenty to work with.
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New Rules of Lifting for Women Workout Program Spreadsheet
New Rules of Lifting for Women is a 7-stage, full-body program from The New Rules of Lifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove. You train 3 days a week and alternate two workouts, an “A” workout and a “B” workout. Each session pairs compound lifts with core and single-leg work, and the whole program runs about 6 months.
Progression isn’t based on percentages of your 1RM. You pick a weight you can just finish for the sets and reps a stage calls for, and once you can complete every set at the top of the rep range, you add a little weight and start again at the bottom. The book also walks through exercise form and a nutrition plan, so it’s a full package if you’re newer to lifting or coming back to it.
It’s a good fit for beginner and intermediate women who want a structured full-body program with a diet plan built in. If you’re after a glute-focused routine, Strong Curves is worth a look, and if you want the simplest possible barbell start, StrongLifts 5×5 is a gentler on-ramp. If you’re chasing a percentage-driven powerlifting peak, you’ll want a different program.
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Extended Russian Power Routine Spreadsheet
The Extended Russian Power Routine is a 9 week peaking program that runs 3 days a week on a Monday, Wednesday, Friday schedule. Each week you train squat and bench press twice and deadlift once. One lift is light and one is heavy on each pressing day: light squat with heavy bench on Monday, heavy deadlift on Wednesday, then heavy squat with light bench on Friday.
It’s an extended version of the Russian Squat Routine, worked up to peak all three competition lifts. The base routine runs 6 weeks and focuses on one lift; stretching it to 9 weeks gives you room to recover while squatting, benching, and deadlifting heavy in the same week. The first 4 weeks build volume at 80%, then the reps drop and the weight climbs each week up to 105% by week 9.
This one’s for experienced lifters who already have a base and want to peak for a meet. Running squat, bench, and deadlift all at high intensity in the same week is demanding on recovery, so it’s a lot to ask of a newer lifter. If that’s you, start with the plain 6 week Russian Squat Routine and come back to this once you’ve run a few cycles.
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Kizen Infinite Off Season Program Spreadsheet
The Infinite Off Season program from Kizen Training is a 5-week powerlifting off-season block you can run over and over. You train 4 days a week, one main lift per day (squat, bench, deadlift, and overhead press), and every main-lift session is a few straight sets of 5 plus one AMRAP top set. Squat, bench, and deadlift each get a second, lighter variation day, so the big three are trained twice a week.
It’s built around submaximal work and autoregulation. You start at 70% of your 1RM and climb to 80% over the five weeks, and the AMRAP set on each main lift decides what happens next: hit 8 or more reps and next week goes up 2.5%, 5 to 7 reps holds the weight, 4 or fewer drops it 2.5%. The goal is to add strength and work capacity between meets without grinding at true maxes.
It’s aimed at intermediate powerlifters who want a low-stress block between competition cycles. The percentages stay light on purpose, so stronger lifters may find the early weeks almost too easy (one reviewer routinely hit 15 or more reps on the first AMRAP sets). If you want heavier top-end work, look at the Kizen Powerbuilding preview or a dedicated peaking program instead. Infinite Off Season is deliberately a base-building block.
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