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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KIZEN 6 Week Bench Peaking Program Spreadsheet
This is Kizen’s free 6 week bench press peaking program: two bench sessions a week, low volume, high intensity, built to add weight to a single lift rather than to build size. Week 7 is a test day that works up to a new max.
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Inverted Juggernaut Method Spreadsheet (3 Versions, + 5/3/1)
Background on the Juggernaut Method
The Inverted Juggernaut Method (aka Inverse Juggernaut Method) is a popular variation of the well known Juggernaut Method.
As a refresher, here is the basic breakdown of the 4 weekly phases of the Juggernaut Method: (more…)
Starscream: 12 Week Hypertrophy Program (5 Day)
Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. (more…)
12 Week Mass Building Hypertrophy Workout for Powerlifters (Mathias Method)
Ryan Mathias’ mass building program is a 12 week powerlifting block run on four training days a week: two intensity days and two volume days. Squat twice, bench twice, deadlift once, with the lower body intensity day alternating between squat and deadlift week to week.
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Connor Lutz 7 Week Beginner + Intermediate Powerlifting Programs
Connor Lutz is a powerlifting competitor and coach at Calgary Barbell. These are a few different powerlifting programs he shared back in 2018. There are three powerlifting programs in total: a beginner program, an updated intermediate program, and an old intermediate program. (more…)
Simple Jack’d v1.0 + v2.0 Strength Training Program Spreadsheet
Simple Jack’d is a blend of the Bulgarian Method and the Smolov base cycle: one focus lift you hit every session at 85%, plus three supplemental variations rotating through fixed rep targets. It’s a one week block rather than a fixed-length program, so you keep running it until progress stops. Four to six sessions a week.
The Bulgarian half is the focus lift: 3 to 6 reps at 85%, in as many sets as you like, every single session. The Smolov half is the supplemental work, where each variation gets a set rep total at a given intensity and climbs 2.5% once you’ve completed its cycle. Every lift progresses on its own clock depending on how often you train it.
Note: there are two versions below and you probably want v2.0. The creator considers it the better program, and it fixes the main complaint about the original, which asked for 40 reps per supplemental session regardless of how heavy that session was.
Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.
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Brian Alsruhe Conjugate Program
Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program built on max effort and dynamic effort work. Max effort days work up to a 3 rep max; dynamic effort days call for 10 sets of triples at 40% to 65% of 1RM. It leans heavily on bands and chains, so plan on having access to them.
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15 Week Intermediate Powerlifting Program (PRs on the Platform)
This is a 15 week, 4 day intermediate powerlifting program by PRs On The Platform, a powerlifting coaching service.
Thanks to PRs on the Platform for sharing this program with Lift Vault through the program submission form.
Program Overview
This powerlifting program is comprised of three training blocks: a volume/hypertrophy block (weeks 1-5), a strength block (weeks 6-10), and a competition peaking block (weeks 11-15). As such, it can be used for meet preparation.
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Jonnie Candito 6 Week Powerlifting Program Spreadsheet
Jonnie Candito’s 6 week program is a powerlifting peaking program. It consists of a few 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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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 that works through snatch and clean variations plus squat work, with back accessories on top.
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.
Fred Hatfield (Dr. Squat) 12 Week Peaking Program Spreadsheet
Fred Hatfield’s 12 week peaking program counts down to a meet date rather than up from week one. You enter your squat, bench and deadlift maxes plus the day you compete, and the spreadsheet lays out all 30 training days between now and then, including a meet attempt calculator for the day itself.
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Hypertrophy Specific Training (HST) Program Spreadsheet – 8 Week
Hypertrophy Specific Training is Bryan Haycock’s method, and its defining idea is that you work through descending rep blocks rather than a single rep range. Two weeks of 15s, two weeks of 10s, two weeks of 5s, then two weeks holding those 5RM weights and adding negatives. Twenty-four workouts, three a week, eight weeks total.
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Cast Iron Strength 12 Week Powerlifting Peaking Program
Marc Keys billed this as “the best fucking 12 weeks of powerlifting you’ll have all year,” and the structure backs the swagger up. It’s a 12 week meet prep run on 4 total-body days a week, where every session touches at least two of the three lifts and the squat spends most of the block parked at 85%.
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All Pro Simple Beginner Routine Program Spreadsheet
The All Pro Simple Beginner Routine (ASBR) is a 3 day full body program built around seven barbell lifts, run in 5 week cycles. Every session hits every lift. What changes between sessions is only the load: 100% on the heavy day, 90% on the medium day, 80% on the light day.
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Hal Higdon Half Marathon Training Plan Spreadsheets
These are Hal Higdon’s three half marathon training plans, novice through advanced, each laid out as a 12 week spreadsheet you can save and tick off. All three build to race day in week 12 and all three assume you can already run a few miles without stopping.
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Mike Israetel 5 Week Hypertrophy Workout Routine Spreadsheet
This is a 6 day hypertrophy program built on Dr. Mike Israetel’s volume landmarks, using the numbers from Renaissance Periodization’s 2024 per-muscle guides. You start each muscle group near the volume where growth kicks in, add sets and weight every week for four weeks, then take a deload on week 5. The spreadsheet does the bookkeeping, so you can see exactly how many sets each muscle is getting and when to back off.
The whole idea is volume landmarks: the set ranges that maintain muscle (MV), start growing it (MEV), grow it fastest (MAV), and the ceiling your body can still recover from (MRV). Instead of running the same sets every week like a fixed program, you ramp volume across the mesocycle toward your MRV and then reset with a deload. It’s the Renaissance Periodization approach to hypertrophy training, turned into a spreadsheet you can actually run.
I’d point intermediate and advanced lifters here, not beginners. It’s six days a week and plenty of volume to manage, and you get more out of it once you can tell the difference between a productive amount of work and too much. If you’re newer or short on time, start with a simpler program like PHUL and come back to this when you want to push volume on purpose.
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Greg Nuckols High Frequency Powerlifting Program Spreadsheet (2 Versions)
This is Greg Nuckols’ high frequency block: a repeating three week cycle where you train the same lift five days a week at 65% to 85% of your 1RM, always stopping well short of failure. Every session is short. Nothing in it is a grinder. The whole point is to accumulate a large number of clean, fast reps rather than a small number of hard ones.
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Mark Bell Sling Shot Bench Press Program Spreadsheet – 5 Week
This is Mark Bell’s 5 week Sling Shot bench press program, also known as “Stronger in 30 Days.” You bench once a week for five weeks: paused bench press, then Sling Shot work on top of it, then three superset clusters. Week 5 is a PR attempt.
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Joe Delaney Ibiza Shreds 6 Day Upper/Lower Split Workout Routine
Joe Delaney’s Ibiza Shreds programme is a 6 day upper/lower split built for hypertrophy while cutting. You train lower, upper, then isolations and abs, and then run the same three days again. Sunday is the only rest day.
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Candito Advanced 9 Week Squat Program Spreadsheet
Jonnie Candito released this 9 week advanced squat program in 2016. Like his advanced deadlift program and advanced bench press program, it puts nearly all of its attention on one lift and holds the other two steady.
It is aimed at lifters who have plateaued on the squat specifically, or who have decided to prioritize it for a while. At 9 weeks it was the longest of his single lift programs when he released it, and the reasoning for that length is squat specific. His advanced deadlift program came later and runs longer still, at 10 or 14 weeks depending on the version you pick.
If you are still progressing on all three lifts at once, this is not the program to run. The Candito 6 Week Strength Program is the better fit in that case, since it trains all three.
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