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
Pro Tip:Â 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.
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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, training a variety of snatch variations, clean variations, and squat variations in addition to back accessories.
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.
Ectomorph Workout Plan for
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…)
Golden Six Arnold Schwarzenegger Workout Routine
Arnold Schwarzenegger’s workout routine known as “Golden Six” is a 3 day beginner bodybuilding routine that can be run indefinitely. It was used in the early days of Schwarzenegger’s training before he started higher volume training programs.
(more…)Reddit Recommended Bodyweight Workout 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…)Strong Curves Spreadsheets + PDF: Beginner and Advanced Workouts
Written by Bret Contreras, Strong Curves workout is a great program for novice and intermediate lifters looking to get stronger and, yes, have a better butt. The program’s greatest strength lies in its simplicity, making it a simple workout to follow and make progress quickly.
It has quickly become a staple within the strength training community and is available in paperback and Kindle on Amazon.
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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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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…)Boring But Big: 5/3/1 BBB Spreadsheets
Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. The BBB supplemental work follows a scheme of 5 sets of 10 reps (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations.
(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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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…)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. (more…)
Jonnie Candito 6 Week Powerlifting Program Spreadsheet
Jonnie Candito’s 6 week program is a powerlifting peaking program. It consists of several 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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Sheiko Program Spreadsheets & Templates
To best understand Sheiko’s training methodology, Lift Vault highly recommends you read or listen to his interview with Omar Isuf.
Sheiko programs are powerlifting programs attributed to Boris Sheiko, renowned Russian powerlifting coach. His programs are known for their high volume and great results for those who can complete them.
More of a loose working template than a strict program, many different variations of Sheiko powerlifting programs have been circulating Internet forums for years.
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nSuns 5/3/1 Complete Program Collection (4 Day, 5 Day, Cap3, and More)
nSuns 5/3/1 is a linear progression powerlifting program that was inspired by Jim Wendler’s 5/3/1 strength program. It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. It is known for its challenging amount of volume. Those who stick with it tend to find great results from the additional work capacity.
Redditor /u/nsuns assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to deadlift and squat specific workloads to help everyone get stronger.
Use the table of contents to jump to your desired spreadsheet or read on below to learn about which nSuns program you should run.
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5/3/1 x 365 Program Spreadsheet
This is a version of 5/3/1 that was posted on Reddit a few months ago. It’s noteworthy because it lays out enough 3 week cycles to be run for about a year straight.
If you’re looking for a straightforward, no-frills strength program that lets you just put your head down and get to work, then this is something I think you’ll like.
It’s also pretty flexible and allows the lifter to choose their own accessories and supplemental lifts.
(more…)6 Day PPL Split Workout Routines (7 PPL Programs)
Just looking for great 6 day PPL workout programs to run? Check out these links for spreadsheets + 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
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 appropriately can also help achieve significant strength gains as well.
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Westside for Skinny Bastards Program Templates (WS4SB)
Westside for skinny bastards (WS4SB) was developed by Joe DeFranco in 2008 as an effective strength training program for beginner athletes. Below you’ll find two different spreadsheets / templates for the program.
A few things to clear up up front:
- Westside for skinny bastards is not a powerlifting program.
- The program is geared for general strength enthusiasts, from high school students to working professionals.
- While inspired by Westside Barbell Club, it is not affiliated with Westside or Louie Simmons.
- Like Westside, WS4SB is a templated approach to lifting – not a strict cookie cutter program based strictly on percentages of 1RM. This will require you to do a little reading and interpretation to follow it. Don’t let this intimidate you! It’s a well documented program.
Tactical Barbell Program Templates (Operator, Zulu, Mass, and More)
This is a collection of templates for the Tactical Barbell program. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs – all in the same spreadsheet.
(more…)What is Powerbuilding?
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?
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Lean Muscle Building Workout Plans
Here are some of the best workout plans for building strong, lean muscle. These routines focus on high volume, which stimulates muscular hypertrophy in the athlete. Coupled with proper nutrition and recovery, these programs will help the athlete develop larger, stronger muscles.
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