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 Press
- Days per Week = 6
- Experience Level = Intermediate
- Bench Press Frequency = 3
Pro Tip: The URL in your browser updates as you add filters. Bookmark or copy the URL to reference later or share with friends
If you think something is mislabeled or have a suggestion, please let me know.
Thanks!
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The Best Ectomorph Workout Plans
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:
(more…)Mythical Mass 26 Week Bulking Program
Mythical Mass is a 6 month-long combination of various strength programs used for building mass.
The programs included are:
- 5/3/1 BBB Beefcake #1 (3 weeks)
- 5/3/1 BBB Beefcake #2 (3 weeks + 1 week deload)
- 5/3/1 Building the Monolith #1 (3 weeks)
- 5/3/1 Building the Monolith #2 (3 weeks + 1 week deload)
- Deep Water Beginner (6 weeks)
- Deep Water Intermediate (6 weeks)
As you can see, the entire set of programming takes about 6 months to work through.
The goal? Get freaking huge.
(more…)Lyle McDonald Generic Bulking Routine Spreadsheet
Lyle McDonald’s generic bulking routine (GBR) is a 4 day upper/lower split that focuses on building mass. It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0.5 to 1 pound per week. It can be run for 6 weeks to 8 weeks before a 2 week deload.
(more…)10 Week Glute Hypertrophy Workout Program Spreadsheet
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 movements and targeted accessory movements to strengthen the full body, not just the glutes.
(more…)Tim Swords 7 Week Front Squat Program Spreadsheet
Tim Swords is an olympic weightlifting coach and this is a 7 week squat program he employs. It can be used for the front squat or the back squat, though it is designed to peak the front squat.
These spreadsheets are based off of an interpretation of his work and are not officially endorsed or associated with him in any way.
(more…)30 Day Plank Challenge Printable Calendar + PDF
This 30 day plank challenge starts the participant at a 60 second plank and works up to a 3 minute plank. It accomplishes this by progressively increasing the amount of time under tension for each plank, increasing the number of sets, and by introducing more difficult variations like walking planks and superman planks.
(more…)The 6 Best Full Body Workout Routines
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.
(more…)Jim Wendler’s 5/3/1 Workout Program Spreadsheets
More of a template than a strict program, many variations of 5/3/1 exist. You’ll find some of the best spreadsheets for these variations here. All of them will get you stronger by focusing on steady progression of the Big 3 lifts though. Jim Wendler’s popular 5/3/1 template was highly influential on the popular GZCL and nSuns programs.
The program is comprised of 3 and 4 week cycles, designed to run indefinitely.
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Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet
Update: A new spreadsheet for this program is now available. It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. It is linked below.
Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter’s preferences.
This flexibility can be a hindrance to less experienced lifters, who like the sound of a templated PPL routine but don’t know how to make one for themselves.
This issue has been resolved. Enter: /u/metallicadpa’s 6 day PPL program aka the Reddit PPL.
(more…)The Famous Reddit PPL Program Spreadsheet (Improved)
The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Several different spreadsheets have been created for this program, which I go into a bit below. I’m bringing forth a new and improved version here after being frustrated by the shortcomings of past efforts.
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Bro Split Workout: Example and 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.
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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 several 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 can also be utilized 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, numerous upper/lower split workout programs are available!
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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TSA 9 Week Beginner Powerlifting Program
The Strength Athlete (TSA) released their 9 week beginner powerlifting program (aka general beginner approach) as a follow up to their successful 9 week intermediate powerlifting program. Like the intermediate program before it, the beginner program is structured as a 4 day, 9 week program, but also includes a 4 week peak if preparing for a meet.
(more…)TSA 9 Week Intermediate Powerlifting Program (v1.0 + v2.0)
September 21, 2019 Edit: Added v2.0 of the 9 Week Intermediate Powerlifting Program.
Description from The Strength Athlete:
We wrote this program as a nine-week program for an intermediate level powerlifter, with the goal of strength and proficiency in the squat, bench press, and deadlift. You will work using progressively heavier loads week by week toward a
(more…)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 are quite similar, with the primary difference between the two being that the 16 week program has a more full progression of each lift, whereas the 8 week program is more a training snapshot.
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GreySkull LP Program Spreadsheet
Created by John Sheaffer (aka Johnny Pain), the GreySkull LP Program (GSLP) is a fantastic 3 day per week full body workout routine for novice lifters. By correcting some of the shortcoming of other popular novice programs (e.g. Starting Strength, Strong Lifts) by incorporating basic linear progression, GreySkull LP is a solid choice for beginner programs.
For more of Johnny’s thoughts on beginner vs. intermediate lifters, see his “Intermediate Syndrome” post.
(more…)PHAT Workout Routine + Program Spreadsheet
The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development.
Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak.
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Reddit Recommended Bodyweight Routine Spreadsheet
The Reddit Recommended Bodyweight Routine is a product of the /r/bodyweightfitness community. It combines pull ups, push ups, squats, dips, and hinge movements to help provide a full body strength workout with minimal required equipment.
(more…)5/3/1 for Beginners Spreadsheet & Tips
5/3/1 is one of the most popular strength training programs ever, influencing other programs like GZCL and nSuns along the way. Its popularity has stemmed from its simplicity, flexibility, and ability to be run over and over for long periods of time. It favors slow, steady, repeatable progression over the long term instead of programs that pile on the weight for a few weeks or months before progress grinds to a halt.
(more…)Building the Monolith Program Spreadsheet (kg + lb)
Building the Monolith was created by Jim Wendler, who wrote the 5/3/1 programs and inspired other programs like GZCL and NSuns, Building the Monolith is designed for advanced athletes looking to break through plateaus, not novice or intermediate lifters. For a bench-focused variation of this program, check out Benching the Monolith.
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