Fitness & Nutrition Resources

Jump to Free Program Spreadsheet

Arnold Schwarzenegger, also known as the Austrian Oak, is a world-renowned actor, politician, and professional bodybuilder. At just 20 years old, Arnold became the youngest person to win the Mr. Universe title in the sport of competitive bodybuilding.

In 1968, Arnold made the move from Austria to America and ended up winning five Mr. Universe titles along with seven Mr. Olympia titles. To share his knowledge and love of bodybuilding, Arnold wrote a few books, including The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, first published in 1985.

Whether looking to step on stage, get in shape, or learn a thing or two about bodybuilding, many consider this book to be a must-have. Arguably the most popular feature of The New Encyclopedia of Modern Bodybuilding is the training programs, including basic and advanced versions.

Although this article will not fully disclose the training programs, it will discuss the main principles of the legendary Arnold split. 

Program Type: Bodybuilding Program, Programs
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: March 26, 2024

Jump to Free Program Spreadsheet

If you’ve been in the gym a while, you’ve likely come across the term “bro split” and wondered what exactly it means. A bro split routine is a 5-day training program that trains each major muscle group on its own training day once per week.

Bro split workout routines have fans and critics. Some claim they are outdated and ineffective for those looking for strength and muscle gains. Others promote them as a great approach to building muscle and strength.

Here, we’ll explain exactly what a bro split routine entails, how to use this training style yourself, unpack the pros and cons of a bro split, and bust some popular myths about bro splits.

Program Type: Bodybuilding Program, Programs
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: March 26, 2024

Strong Lifts is a cornerstone beginner strength 5×5 workout program based upon Bill Starr’s old school 5×5 program. If you’re just starting out, this is a fantastic way to build muscle, lose fat, and get stronger. Using Google Spreadsheets, the program becomes even easier to follow along. LB and KG versions are included below.

Program Type: Programs, Strength Training Program
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: March 25, 2024

Following up on the popular Bridge Program, the crew at Barbell Medicine introduced a free peaking program for athletes preparing for a powerlifting or strengthlifting meet. (more…)

Program Type: 3 Week Programs, Peaking Program, Powerlifting Program, Programs, Strength Training Program
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: March 24, 2024

Created by Jordan Feigenbaum and Austin Baraki at Barbell Medicine, the Bridge is a strength program designed for athletes that are finishing a novice program like Starting Strength or Strong Lifts 5×5 and are ready for a “bridge” to intermediate level programming.  (more…)

Program Type: 8 Week Programs, Programs, Strength Training Program
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: March 24, 2024

Popularized by Jason Blaha, Ice Cream Fitness is a solid novice strength program that incorporates more accessory work than similar programs (e.g. Starting Strength, Strong Lifts) helping the user get stronger and add size.

In 2019, Blaha released Ice Cream Fitness 2.0. It reduces working sets to 3 sets of 5 instead of 5 sets of 5 and reduces some of the exercise variety. The core goal of the program, helping novices rapidly gain strength and size, remains the same.

Program Type: Programs, Strength Training Program
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: February 14, 2024

A glute hypertrophy program is a workout routine that focuses on growing the size of the glute muscles. From Flap Jacks 2 Thick Stacks is a glute hypertrophy program designed by Brendan Tietz that is organized as a 4 day upper/lower body part split that uses heavy compound glute movements and targeted accessory movements to strengthen the full body, not just the glutes.

Program Type: 10 Week Programs, Bodybuilding Program, Muscle Groups, Programs
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: February 11, 2024

With COVID-19 turning the entire world on its head, forcing the closure of schools, businesses, and, yes, gyms, lots of folks are finding their workout options limited. For individuals not used to working out at home, the prospect of working out during the quarantine can seem daunting. Luckily there are tons of options for how to workout at home.

Program Type: Bodyweight Workout Programs, Programs
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: February 11, 2024

An ectomorph workout is a training program designed to build mass for skinny individuals. The ectomorph body type is often described as having a flat chest, small shoulders, and thin waist. These individuals are often described as thin or skinny and have trouble putting on weight, possibly due to a faster than average metabolism (i.e. they are a “hard gainer”).

Building muscle and gaining weight is primarily a function of three things:

Program Type: Programs, Strength Training Program
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: February 11, 2024

Short for Power Hypertrophy Upper Lower, PHUL blends power and size building principles for the athlete looking to get stronger and bigger. The PHUL program follows many of the principles of powerbuilding programming, but could also be considered a bodybuilding program.

Program Type: 4 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs, Strength Training Program
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: February 11, 2024

For the last several decades, a civil war has been raging within the strength training community.

On one side stands an army of thick-necked powerlifters uniformed in sweat-stained Westside Barbell t-shirts. On the other looms a legion of bodybuilders, jacked, tan, and displaying perfect symmetry as they pose threateningly with shakers full of creatine monohydrate and protein powder.

Those in the former camp argue that the pursuit of strength trumps all. Those in the latter cite the philosophy of aesthetics as their primary motivation for performing rep after punishing rep.

All the while, another, more rational subset of strength athletes has sat quietly on the sidelines pondering the obvious question: why can’t you have both?

Program Type: Powerbuilding Program, Programs
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: February 11, 2024

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. 

Program Type: Powerbuilding Program, Powerlifting Program, Programs, Strength Training Program
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: February 11, 2024

Are you just looking for great 4 day workout split to run?

If so, check out these links for spreadsheets and additional info.

1. GZCLP (4-day version)
2. The Strength Athlete (4-day version)
3. GZCL Jacked and Tan 2.0
4. nSuns LP
5. PHUL
6. SPF Powerbuilding (4 day version)

The 4-day workout program is one of the best training splits for anyone with a busy schedule wanting to build muscle, burn fat, or gain strength. Many 4-day workout splits are organized so that you train each major muscle group twice per week, which is arguably the most optimal training frequency.

One of the best features of a 4-day workout split is three rest days, so you can still do all the other activities you enjoy outside of the gym. Not to mention, rest is extremely important for muscle growth, strength gains, and even losing fat.

When it comes to changing your body composition and improving your exercise performance, less is more. Whether you’re a complete beginner or an advanced trainee, a 4-day workout routine is a great option for those looking to maximize their results without practically living in the gym.

Below you will find the six best 4-day workout programs and a link to their respective spreadsheets so you can download a copy for free!

Program Type: Bodybuilding Program, Powerbuilding Program, Powerlifting Program, Programs, Strength Training Program
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: February 11, 2024

Full body workouts are one of the most effective training tools for anyone interested in getting stronger, gaining muscle, or losing weight.

That’s because not only has full body training been shown to be consistently effective, it’s also time efficient. Five of the six training routines highlighted in this article call for just three training days per week.

This makes getting stronger attainable for the average person that doesn’t want to spend their entire life in the gym.

Below you’ll find the six best full body workout routines along with a link to a spreadsheet where you can download a personal copy for free.

Program Type: Powerlifting Program, Programs, Strength Training Program
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: February 11, 2024

Bullmastiff is a base-building strength program created by Alex Bromley at Empire Barbell. It originally appeared in Alex’s book Peak Strength. The main goal of the program is develop your base strength in the four big lifts (squat, bench press, deadlift, overhead press) and then use that wider base to achieve higher peak strength.

Program Type: Programs, Strength Training Program
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: February 3, 2024

This is a 10 week deadlift program designed for building up work capacity during the competitive off-season. It was shared by Alex Bromley (Empire Barbell) on his YouTube channel, where he shared his experience using this style of deadlift training to help prepare for a strongman competition.

Program Type: 10 Week Deadlift Programs, 10 Week Programs, Deadlift Program, Powerlifting Program, Programs
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: January 29, 2024

This is a high frequency, up to 5 training days per week, daily undulating bench press program shared by Empire Barbell. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks.

Program Type: 5 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Programs
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: January 29, 2024

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. (more…)

Program Type: Peaking Program, Powerlifting Program, Programs
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: January 29, 2024

Rip and Tear is a 12-week high-intensity strength training program designed for experienced lifters, focusing on the Squat, Bench, and Deadlift (SBD) exercises. The program structure includes 3 bench days, 3 squat days, and 2 deadlift days per week, with optional accessory and hypertrophy work left to the user’s discretion.

The training regimen is divided into three 4-week blocks, with intensity incrementally increasing in each block, employing weights ranging from 70% to 90% of one’s 1RM. The program also incorporates AMRAP (as many reps as possible) sets for each of the three lifts during the week, providing an opportunity to push for personal records.

Program Type: Powerlifting Program, Programs
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: January 27, 2024

Vince Gironda’s 8×8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. It is a high volume, old school bodybuilding program that has become the stuff of legend. The related 6×6 workout routine is an intermediate version of the same program.

I will be sharing spreadsheets for a few different variations of Vince Gironda’s workout routines, along with links where you can do some additional reading.

Program Type: Bodybuilding Program, Programs
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: October 23, 2023