The Lift Vault Program Finder allows you to search through all programs on Lift Vault using a variety of different filters.
Example searches:
Here are two example searches to give you an idea of how to use the filters.
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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nSuns 5/3/1 Complete Program Collection (4 Day, 5 Day, Cap3, and More)
12/18/19 Note: If you’re wondering what happened to the nSuns subreddit, it closed permanently. There is a new subreddit called /r/newSuns for discussing the nSuns program.
n_Suns (aka 2_Suns) 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. (more…)
Candito 6 Week + Advanced Bench Press Hybrid Program
Edit: Sets and reps were flipped on week 4 for bench press. This has been fixed now.
This spreadsheet uses the popular Candito 6 Week Intermediate Program as a base and replaces the regular bench press work with Candito’s Advanced Bench Press Program. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume. (more…)
GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]
Updates:
- I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for mobile users. All of the spreadsheets are still there, you will just need to click on the Google Sheets link with the green icon.
- In depth post on GZCLP programs added to new post
- February 26, 2019 (fixed GZCL Jacked & Tan 2.0 spreadsheet – thank you /u/steve_dc)
- February 10, 2019 (added GZCLP)
- January 1, 2019 (added Jacked and Tactical variation)
Bred from the popular Reddit user /u/gzcl (also check out his blog and personal subreddit), these easy to use spreadsheets and calculators are based on the general “GZCL Method” for powerlifting.
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…)
Kizen 16 Week Powerbuilding Program (4 Week Preview + PDF)
Program Overview
Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program!
Layne Norton PH3 Reviews
Developed by Dr. Layne Norton, PH3 (named after power, hypertrophy, and the “big three” lifts that make up the foundation of the program) is for advanced lifters (Wilks > 350) that cycles through accumulation, transition, intensity, and tapering weeks to accumulate fatigue, spark overcompensation, and build muscle.
PHAT Workout Routine + Program Spreadsheet
Updates:
October 28, 2019: Fixed the squat calculation in the spreadsheet thanks to a user that reported an issue using the contact form.
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.
Jonnie Candito 6 Week Powerlifting Program Spreadsheet
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.
Jonnie Candito’s 6 Week Strength Program is fantastic to run repeatedly or to peak for powerlifting meets.
KIZEN 6 Week Bench Peaking Program Spreadsheet
Hot off the presses (ha!), this is the free 6 Week Bench Press Peaking Program spreadsheet by KIZEN Training. I highly recommend signing up for the free course at KIZEN that accompanies this program and guides you every step of the way.
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.
Korte 3×3 Spreadsheet
Developed by Stephan Korte, the 3×3 program is a two-phased powerlifting program: one high volume, one heavy weight. While only calling for three workouts per week, each session includes the squat, bench, and deadlift.
The program can be run as a 4 week or 8 week program, depending upon whether one or two phases are run.
Mag Ort Deadlift Program Spreadsheet
The Magnusson Ortmayer (Mag/Ort) deadlift program is a brutal deadlift-only program that has helped tons of lifters add serious weight to their deadlift. If you’re looking to build out your work capacity for deadlifts, this is a great option. This is either an 11 or 12 week deadlift program depending upon if you desire to test your maxes on week 12.
Greg Nuckols 28 Programs Spreadsheet
Greg Nuckols released 28 program variations through his site, Stronger by Science. While these programs were released for free, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. See also: Greg Nuckols High Frequency Program (free spreadsheet). (more…)
PHUL Workout Routine Tips + Program Spreadsheet (Updated 2019)
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.
PHATburn Powerbuilding Program Spreadsheet
Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. (more…)
Juggernaut Training Method Base Program Spreadsheet
Juggernaut Training Method Overview
Based upon Juggernaut Training Systems and Chad Wesley Smith, the Juggernaut Method incorporates significant amounts of submaximal work to build work capacity in the lifter without (more…)
GZCL / Mag-Ort / Deathbench Hybrid Spreadsheet
Combining GZCL for squats, Mag-Ort for deadlift, and Deathbench for bench press, this hybrid program became popularized on Reddit by /u/truthlesshunter. (more…)
David Laid DUP 6 Day PPL Program
David Laid’s DUP program is an intense, 6 day push pull legs (PPL) split that follows general strength and hypertrophy principles. Many of the heavy compound movements are truly intense, programmed to 85%+ most weeks. (more…)
Ivysaur 4-4-8 Beginner Program Spreadsheet
Ivysuar 4-4-8 Program Overview
Initially shared on Reddit’s /r/fitness community by /u/ivysaur, the Ivysaur 4-4-8 Beginner Program was designed to improve upon the foundation laid out by popular “sets of 5” novice lifting programs like Starting Strength and Strong Lifts. (more…)
Mdisbrow Deathbench 10 Week Bench Press Program Spreadsheets (Original + Taper)
Written and popularized by Redditor Matt Disbrow (aka /u/mdisbrow) – the Deathbench program is a disciple of the “if you want a bigger bench press, bench more” church.
Jonnie Candito Linear Program Spreadsheet
The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Now, enjoy in an easy to edit, mobile-friendly spreadsheet!
Ed Coan Program: 12 and 14 Week Peaking Program Spreadsheets
Ed Coan, arguably the GOAT of powerlifting, has a few popular programs floating around, including the Coan Phillipi Deadlift Routine. Here are two popular powerlifting programs in 12 and 14 week versions. Rep schemes for each program are included below the spreadsheets. (more…)
8 Week Hypertrophy Training Program Spreadsheet (HST)
Popularized by Bryan Haycock, hypertrophy specific training (HST) is a training routine based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning.
This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to spark muscle growth and work capacity in the off-season. (more…)
Dan Alexander 10 Week Powerlifting Peaking Program
10/1/19 Edit: Fixed the rounding and added support for lbs and kgs! 🙂
Dan Alexander’s 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform.
This program is a hybrid of Korte’s 3×3 program and Verhoshansky’s Soviet peaking routine. (more…)
Brian Alsruhe 9 Week Powerbuilding Program (5/3/1 Variant)
Check out the spreadsheet for Brian Alsruhe’s 5/3/1 variant program, which is excellent for those looking for a powerbuilding training style.
Please watch Brian’s video to understand how the program works. (more…)
12 Week Peaking Program by Cast Iron Strength
This program, billed “the best fucking 12 weeks of powerlifting you’ll have all year” is a powerlifting peaking program best suited for meet preparation. This is not designed for running back to back, as it accumulates a significant amount of fatigue throughout the duration of the program. (more…)
3 Day, 7 Week Raw Powerlifting Program
Originally hosted by Mass-Lift, the 3 Day Raw Powerlifting Program is a no frills powerlifting program that has the athlete squatting 3 days per week, benching 3 days per week, and deadlifting 2 days per week (counting Romanian deadlifts).
After the competition lifts, a rotating set of assistance exercises are prescribed to develop strength in key movements and introduce hypertrophy. (more…)
Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day)
The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. (more…)
Fred Hatfield (Dr. Squat) 9 Week Peaking Program Spreadsheet
Update: KG and LB rounding now supported.
Developed by Fred Hatfield (aka Dr. Squat), this 9 week peaking program is based on two workouts per week: one heavy, one light.
It can be run for a specific lift or all three lifts.
The 1RM increase is 10%, making it an ambitious peaking program, although it does allow for a deload period half way through the program for recovery. (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…)
Daily Undulating Periodization (DUP) Training Program Spreadsheets
Daily Undulating Periodization or DUP is a scientifically proven method to get stronger, making it ideal for athletes, powerlifters, and anyone looking to gain strength.
Candito 6 Week Advanced Bench Press Program Spreadsheet
Following his advanced deadlift program and advanced squat program, Jonnie Candito’s advanced bench press program is a bench-focused program for athletes looking to bust through stubborn plateaus. The program is explained in great detail in this PDF. I have pulled out some of the most important parts in the below overview (more…)
Madcow 5×5 Program Spreadsheet (Intermediate + Advanced)
Another spinoff of Bill Starr’s 5×5, Madcow 5×5 incorporates bodybuilder-friendly assistance work (along with lots of rows) with the fundamental Big 3 compound movements to create a simple but effective strength program. Though originally designed with bodybuilding in mind, this can be effectively utilized for off-season (read: not peaking) powerlifting training, as the linear progression and rep range complement strength gains nicely.
The advanced periodization version is also included, which is referred to as “StrongLifts Advanced” even though it’s really Madcow advanced. It is similar to Madcow intermediate, but increases the average tonnage (sets*reps*weight) of each week and includes a deload in the middle of the program.
Kizen Infinite Off Season Program Spreadsheet
The latest free program from Kizen Training, Infinite Off Season, is geared for intermediate powerlifters training between competition cycles. (more…)
Sheiko Program Spreadsheets & Templates
November 18, 2019 Update: Added Bench Press Only Program
To best understand Sheiko’s training methodology, Lift Vault highly recommends you read or listen to his interview with Omar Isuf.
Boris Sheiko, legendary Russian powerlifting coach, is renowned for the success of his athletes and the volume of his programs. More of a loose working template than a strict program, many different variations of Sheiko powerlifting programs have been circulating Internet forums for years.
MEGAZORD Hybrid Program Spreadsheet
If you’re a fan of Frankenstein-esque hybrid programs, then Megazord may be exactly what you’re looking for. Written (or maybe concocted is a better word…) by /u/BenchPauper on Reddit, this program combines the Brian Alsruhe’s Dark Horse program for squats, Coan/Phillipi Deadlift Program, Greg Nuckols’s 2x weekly Intermediate Bench Program for OHP from his 28 Program Collection, and Ben Gillingham’s Raw Bench Program.
The results? Well, see for yourself…. (more…)
Jim Wendler’s 5/3/1 Program Spreadsheets (6 Versions)
Updates:
- 5/14/19 – Added “Power & Hypertrophy” 5/3/1 version
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 were highly influential on the popular GZCL and nSuns programs.
The program is comprised of 3 and 4 week cycles, designed to run indefinitely.
Bulgarian Method Spreadsheet
Renowned for its specificity, frequency, and intensity, the Bulgarian Method has long been a curiosity in the weightlifting and powerlifting world.
It is an advanced form of training and is not recommended for beginners or early intermediates. It requires a solid understanding of knowing your capabilities and autoregulating your lift intensity.
Traditionally structured as 2 to 3 workouts per day, this particular spreadsheet is based on Greg Nuckols’ Bulgarian Manual, which thankfully only calls for no more than one workout per day.
6 Week Soviet Peaking Powerlifting Program
Update: Spreadsheet now rounds weights to the nearest 5 (lb) or 2.5 (kg).
This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light. After 6 weeks, it aims to increase your 1 rep max by 5%.
It was designed by Soviet coach Yuri Verkhoshansky and described to John Abdo, who brought it back to the USA. It has been described as “intense.” (more…)
GreySkull LP Program Spreadsheet
Updated the spreadsheet to (hopefully) be a little easier to use. Please use the feedback form if you have any suggestions for improvement.
Created by John Sheaffer (aka Johnny Pain), the GreySkull LP (GSLP) Program is a fantastic 3 day per week routine for novice lifters. (more…)
The Bridge by Barbell Medicine Program Spreadsheet
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…)
Metallicadpa 6 Day PPL v3.0 (Reddit PPL) Program Spreadsheet
9/16/19 Update: Standardized the rounding input options so they’re less prone to input error.
9/14/19 Update: Fixed a whole bunch of errors on the spreadsheet. It works as expected now. 🙂 If you happen to see anything else, please let me know on the feedback form. Thanks to the person who used the form to let me know!
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.
Coolcicada 6 Day PPL Spreadsheet
The Coolcicada PPL is a popular 6 day PPL that originated from a BodyBuilding.com forum member. The original thread is here. It has since gained great notoriety as an effective program for building strength and muscular development in many lifters. (more…)
Russian Squat Program + Routine Spreadsheet (Original and Masters Versions)
Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet.
8 Week Powerbuilding Program (Seba Kot)
This is an 8 week powerbuilding program designed by Seba Kot, Polish lifter (YouTube channel). This is a lightly translated version. (more…)
Ed Coan Deadlift Program Spreadsheet
The powerlifting GOAT, Ed Coan, designed this deadlift program for Mark Phillipi. If you’re looking to make serious deadlift gains, give this 10 week program a try. It programs the athlete to deadlift 1 time per week. Each session includes a heavy triple followed by a high number of speed deadlift triples, then barbell shrugs.
6 Week Power Bench Press Program Spreadsheet
Written by John Robbins and published by Dennis B. Beis in an early 1990’s issue of Natural Bodybuilding, the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max. (more…)
6 Day PPL Split Workout Routines (7 PPL Programs)
About 6 Day PPL Programs
Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. This workout structure, often referred to as a 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 (more…)
Hepburn Method Powerbuilding Program Spreadsheet
Doug Hepburn has become synonymous with brute force and sheer simplicity. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work.
Below there are essentially 2 programs, each with a power phase and a pump phase. In the old days, (more…)
Alan Thrall Program Spreadsheet – Untamed Method
This is a 13 week program created by Barbell Medicine for Alan Thrall of Untamed Strength. Below you will find a video overview of the program, which is very important for understanding how the program works. (more…)
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