Free Programs and Spreadsheets
Last updated
Experience level: Advanced, Intermediate
Weeks: 7
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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5/3/1 BBB for bodybuilding is an interpretation of Jim Wendler’s 5/3/1 BBB strength program that is focused on bodybuilding aesthetics and hypertrophy instead of raw strength.
It is run for 7 weeks per cycle with 4 training days per week. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 17
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
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This is a 17 week powerlifting peaking program broken up into 3 different training blocks: hypertrophy, strength, and peaking. It uses 4 training days per week: squat, bench press, deadlift, and another bench press training session. [Read more…]
Last updated
Experience level: Advanced
Weeks: 5
Periodization: Undulating Periodization
Powerlifting meet prep program: Yes
Program goal:Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
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This is a high frequency, up to 5 training days per week, 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. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 12
Periodization: Undulating Periodization
Powerlifting meet prep program: No
Program goal:Powerlifting, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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Make way, here comes another hybrid program from /u/benchpauper, the mad scientist that brought you MegaZord, Starscream, and other programs. [Read more…]
Last updated
Experience level: Beginner, Intermediate
Weeks: 3
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy
Uses RPE:No
Uses 1RM Percentage(%):No
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A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. On it, you’ll be adding weight to your lifts every 3 weeks. [Read more…]
Last updated
Recommended by Lift Vault: Recommended
Experience level: Beginner, Intermediate
Weeks: 12
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, SuperTotal
Uses RPE:No
Uses 1RM Percentage(%):Yes
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This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. [Read more…]
Last updated
Experience level: Intermediate
Weeks: 17
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, SuperTotal
Uses RPE:No
Uses 1RM Percentage(%):Yes
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This is a 17 week program for SuperTotal training designed by Brian Simmons. As a quick reminder, SuperTotal training combines the power lifts (squat, bench press, and deadlift) with Olympic lifts (snatch and clean & jerk). So it really requires well-rounded athleticism from the lifter. There’s a video at the bottom of this post that discusses SuperTotal training in more depth if you’re interested. [Read more…]