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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12 Week RPE Powerlifting Peaking Program by Mignone Strength
This is a 12 week powerlifting peaking program written by Matt Mignone of Mignone Strength. You train 4 days a week, and each session has two of the three competition lifts (or a variation of them) followed by 3 to 6 accessory lifts.
Loads are based on RPE (rate of perceived exertion) instead of percentages. On the main lifts you work up to a top set at the target RPE, then do back-off sets a fixed percentage lighter. The 12 weeks are split into training blocks: sets of 5, then sets of 3, one overreaching week, a taper, and a 1RM test in week 12.
It’s a good fit for intermediate and advanced lifters with a meet or a max-out day about 12 weeks away who can already rate their sets accurately. If you’d rather work off a percentage of your 1RM, the Fred Hatfield 12 Week Peaking Program covers the same 12 weeks with fixed percentages.
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Brazos Valley Barbell 8 Week Intermediate Powerlifting Program
The Brazos Valley Barbell Intermediate Program is an 8-week powerlifting program with 5 training days per week, written by David Woolson. It’s two 4-week blocks, each with three hard weeks and a deload. You squat 3 times a week, bench 4 times (counting feet-up and close-grip bench), and deadlift twice, and every session pairs the main lifts with a few accessories.
The first block uses tempo and paused variations to clean up technique at moderate weights. The second block moves to the competition lifts and builds to a heavy triple on the squat and bench press and a heavy double on the deadlift in week 7. Every main lift has both a percentage and an RPE, so you get a target weight and room to adjust it on the day. David’s 10 Week Powerlifting Program and Full Year of Powerlifting Programming are also on Lift Vault.
David wrote it for the lifters who asked for it, who mostly had one to three years of training and fewer than three meets. He says in the video that it might be a little advanced for that group, and you’ll need to be comfortable judging RPE. If you’re newer than that, start with something simpler like GZCLP.
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14 Week Block Periodization Powerlifting Program (Empire Barbell)
The Empire Barbell Block Periodization Program is a 14-week powerlifting program from Alex Bromley that trains 4 days a week. It’s split into a 4-week intensification block, a 6-week volume block and a second 4-week intensification block. You squat twice and bench twice every week, and each session is built around one or two main lifts followed by three to five accessories.
Bromley wrote the blocks for his gym, Empire Barbell in Redlands, California, and posted them on the Empire Barbell site between October 2018 and January 2019. The intensification blocks cut volume and add weight every week to chase PRs, and the volume block in the middle keeps squat and bench at 75% or less while the number of sets climbs. His Bullmastiff program uses the same idea of a volume phase followed by a heavier strength phase.
It’s a good fit for an intermediate lifter who’s comfortable pushing an AMRAP set and wants a structured 14 weeks between meets. Be warned: the competition deadlift doesn’t show up until week 11, so if your deadlift is the priority you’ll want something else. The program also ends with max singles in the gym, with no taper, so for meet prep you’d be better off with one of these powerlifting peaking programs.
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Ivysaur 3 Week Intermediate Aesthetic Workout Routine
The Ivysaur Intermediate Aesthetic Routine is a 5 day per week hypertrophy program built on a repeating 3-week cycle. Each session is built around two to four compound lifts for sets of 4 or 8, and four of the five days finish with accessories done as AMRAP sets of about 12. The set count goes up each week of the cycle (3, 4, then 5 sets on most lifts), and your main lifts go up 5 or 10 lbs at the start of every new cycle.
It was written by Reddit user u/lvysaur (with a lowercase L, which is why most people spell it Ivysaur), who posted it on r/lvysaur in April 2017 as the next step after the Ivysaur 4-4-8 beginner program. The goal is golden-era bodybuilding proportions, so most of the work goes to the chest, arms and upper back. Deadlift volume is lower than in 4-4-8, and the arms get much more isolation work.
It’s meant for lifters who’ve outgrown a beginner program. lvysaur’s rule is to switch once two or more of your lifts can’t hit a new PR at least once every 3 weeks. If you’re still adding weight every session, stay on 4-4-8. Workouts take about 60 to 100 minutes, and the week 3 sessions are the longest.
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Hal Higdon Novice 10K Training Plan Spreadsheet
Hal Higdon’s Novice 10K plan is an 8-week running program that builds you up to a 10K race (6.2 miles). You run three days a week (Tuesday, Thursday and Sunday), cross-train on Wednesday and Saturday, and rest on Monday and Friday. Higdon posts the full plan for free on his website, and this spreadsheet lays it out week by week.
Higdon calls it a gentle approach, and it is. There’s no speed work and no pace targets. You run at a pace where you can still hold a conversation, and walking breaks are fine. The only run that really grows is the Sunday long run, which goes from 3 miles in week 1 to 5.5 miles in week 7.
It’s built for new runners who’ve signed up for a 10K, but experienced runners who want an easy, low-mileage build can use it too. Higdon’s test is the first workout: if 2.5 miles on the first Tuesday seems like too much, you’re not ready for this plan yet. Start with the Couch to 5K plan instead and come back to it.
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SuperTotal Program (18 Weeks) by Brian Simmons
Brian Simmons’ SuperTotal program is an 18-week plan with 4 training days per week. It trains all five SuperTotal lifts (squat, bench press, deadlift, snatch, and clean & jerk) through three blocks: base, structure, and peak. The last day of the program is a SuperTotal day, where you take three attempts at each lift.
A SuperTotal combines your powerlifting total with your weightlifting total, so the program has to build heavy strength and fast, technical pulls at the same time. It does that with block periodization. Conditioning and work capacity come first, then a long block of hypertrophy and technique volume, then heavy singles and a taper. If you want something shorter, the 12 Week Supertotal Basics Program follows a similar block layout in 12 weeks.
This one is for lifters who can already snatch and clean & jerk with decent technique and want to train them alongside the powerlifts. If the Olympic lifts are new to you, spend some time on one of these Olympic weightlifting programs first. Be warned: the base block has a ton of cardio and strict rest periods, and Brian says more advanced lifters tend to find it the hardest.
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Robert Frederick 4 Day Hypertrophy Program Spreadsheet (Modified Sheiko)
The Robert Frederick 4-Day Hypertrophy Program is a 20-week powerlifting program that trains 4 days a week. It’s a modified version of Boris Sheiko’s 4-day advanced medium load program, split into three preparatory blocks (4, 6 and 5 weeks) and a 5-week competition block that ends with a meet. Every week you squat twice, bench three or four times (counting variations like board and chain presses) and deadlift twice, with every load written as a percentage of your 1RM.
Robert Frederick, a moderator on Boris Sheiko’s English-language forum, posted this version in 2014. He kept Sheiko’s structure but added more sets between 70% and 80% of 1RM on the main lifts, plus extra accessory volume. The special exercises (paused deadlifts, deficit pulls and board presses, for example) and anything at 85% or above are left exactly as Sheiko wrote them.
It’s a good fit if you’ve already run a Sheiko program and want a bit more size out of the same template. Frederick’s own warning is that it’d be a bad pick for strong lifters with bad form. If that’s you, or you’ve never run Sheiko before, start with the original advanced medium load program in the Sheiko spreadsheet collection.
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Cube Predator 6 Week Bench Program Spreadsheet
Cube Predator is a 6-week bench press program from Brandon Lilly. It fits into a four-day training week and gives you two bench sessions: a light day and a heavy day. Each bench day starts with competition-grip bench press, then a second bench variation and upper body accessories.
It’s a follow-up to Lilly’s Cube Method, the 4-day powerlifting program he built around a back-to-basics approach. Cube Predator only covers the bench and its accessories, so you can plug it into whatever you’re already doing for squat and deadlift. The loading builds from sets of 3 at 70-80% to heavy singles in week 5, and week 6 is a new PR test.
It’s aimed at intermediate and advanced lifters who want more bench volume and frequency. You’ll need a recent max on the competition bench, close grip bench and incline bench, since each one drives its own percentages. If you’d rather bench three times a week for a 6-week peak, look at the 6 Week Russian Bench Press program instead.
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KIZEN 6 Week Bench Peaking Program Spreadsheet
This is Kizen’s free 6 week bench press peaking program: two bench sessions a week, low volume, high intensity, built to add weight to a single lift rather than to build size. Week 7 is a test day that works up to a new max.
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Inverted Juggernaut Method Spreadsheet (3 Versions, + 5/3/1)
Background on the Juggernaut Method
The Inverted Juggernaut Method (aka Inverse Juggernaut Method) is a popular variation of the well known Juggernaut Method.
As a refresher, here is the basic breakdown of the 4 weekly phases of the Juggernaut Method: (more…)
Starscream: 12 Week Hypertrophy Program (5 Day)
Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. (more…)
12 Week Mass Building Hypertrophy Workout for Powerlifters (Mathias Method)
Ryan Mathias’ mass building program is a 12 week powerlifting block run on four training days a week: two intensity days and two volume days. Squat twice, bench twice, deadlift once, with the lower body intensity day alternating between squat and deadlift week to week.
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Connor Lutz 7 Week Beginner + Intermediate Powerlifting Programs
Connor Lutz is a powerlifting competitor and coach at Calgary Barbell. These are a few different powerlifting programs he shared back in 2018. There are three powerlifting programs in total: a beginner program, an updated intermediate program, and an old intermediate program. (more…)
Simple Jack’d v1.0 + v2.0 Strength Training Program Spreadsheet
Simple Jack’d is a blend of the Bulgarian Method and the Smolov base cycle: one focus lift you hit every session at 85%, plus three supplemental variations rotating through fixed rep targets. It’s a one week block rather than a fixed-length program, so you keep running it until progress stops. Four to six sessions a week.
The Bulgarian half is the focus lift: 3 to 6 reps at 85%, in as many sets as you like, every single session. The Smolov half is the supplemental work, where each variation gets a set rep total at a given intensity and climbs 2.5% once you’ve completed its cycle. Every lift progresses on its own clock depending on how often you train it.
Note: there are two versions below and you probably want v2.0. The creator considers it the better program, and it fixes the main complaint about the original, which asked for 40 reps per supplemental session regardless of how heavy that session was.
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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Brian Alsruhe Conjugate Program
Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program built on max effort and dynamic effort work. Max effort days work up to a 3 rep max; dynamic effort days call for 10 sets of triples at 40% to 65% of 1RM. It leans heavily on bands and chains, so plan on having access to them.
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15 Week Intermediate Powerlifting Program (PRs on the Platform)
This is a 15 week, 4 day intermediate powerlifting program by PRs On The Platform, a powerlifting coaching service.
Thanks to PRs on the Platform for sharing this program with Lift Vault through the program submission form.
Program Overview
This powerlifting program is comprised of three training blocks: a volume/hypertrophy block (weeks 1-5), a strength block (weeks 6-10), and a competition peaking block (weeks 11-15). As such, it can be used for meet preparation.
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Jonnie Candito 6 Week Powerlifting Program Spreadsheet
Jonnie Candito’s 6 week program is a powerlifting peaking program. It consists of a few short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. It is held in especially high regard for improving the one rep max of the squat, though it programs all three lifts.
Note: Novice lifters will progress more quickly using the Candito Linear Progression Program. For a deadlift specific program, see newly the released Candito Deadlift Program.
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Torokhtiy 13 Week Olympic Weightlifting Program Spreadsheet (3 Day)
This is a 13 week 3 day Olympic weightlifting program designed by Oleksiy Torokhtiy. It is a well-rounded base program that works through snatch and clean variations plus squat work, with back accessories on top.
Program Overview
- The program is 13 weeks long.
- The program has 3 primary training days per week (Monday, Wednesday, Friday).
- If you have extra time, you can perform the Tuesday, Thursday, or Saturday workouts, but they are optional.
- There is a fair amount of exercise variety in the program, but here is general breakdown of exercise frequency for the three primary training days:
- Back extensions: 3 times per week
- Snatch + variations: 3 times per week
- C&J + variations: 3 times per week
- Squatting: 2 times per week
- If you see an “X” it means to choose the weight yourself.
- If you see “for technique” beside an exercise, it means to use less weight, slow the movement down, and focus on executing the lift with perfect form.
- The rep scheme is weight x reps x sets.
Fred Hatfield (Dr. Squat) 12 Week Peaking Program Spreadsheet
Fred Hatfield’s 12 week peaking program counts down to a meet date rather than up from week one. You enter your squat, bench and deadlift maxes plus the day you compete, and the spreadsheet lays out all 30 training days between now and then, including a meet attempt calculator for the day itself.
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Hypertrophy Specific Training (HST) Program Spreadsheet – 8 Week
Hypertrophy Specific Training is Bryan Haycock’s method, and its defining idea is that you work through descending rep blocks rather than a single rep range. Two weeks of 15s, two weeks of 10s, two weeks of 5s, then two weeks holding those 5RM weights and adding negatives. Twenty-four workouts, three a week, eight weeks total.
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