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Home » Workout Routine Database

Workout Routine Database

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!

Filters

Results update automatically as you make selections.

Filter definitions are available below, beneath the filters.

  • Lift Vault Recommended

  • Program Types

  • Experience Level

  • Number of Weeks

  • Days per Week

  • Focus lift

  • Meet Preparation

  • Squat Frequency

  • Bench Press Frequency

  • Deadlift Frequency

  • OHP Frequency

  • Uses 1RM Percentage

  • Uses RPE

  • Periodization

  • Accessories Included

  • Program Goal

  • Creator

  • Search

Filter Definitions:

  • Lift Vault Recommended: This is meant to help the person that doesn’t really know what workout plan they’re looking for. I tried to select a variety of different routines  that had high quality spreadsheets from a reliable creator that have been run successfully by others. This will probably be most useful to beginner lifts. There are tons of great programs that don’t have this label. It is meant to be an easy to digest shortlist of reliable programs.
  • Program Types: Basic categorization of the workout plan. A program can have multiple types. This is probably the least specific of all the filters.
  • Days per Week: Training days per week in each workout routine.
  • Weeks: The length of the workout plan measured in weeks.
  • Experience Level: General experience level of the program. “Beginner” and “Intermediate” are the most useful distinctions. If you select “Intermediate” you should probably go ahead and select “Advanced” too. That line is blurrier.
  • Periodization: A subjective take on how the program uses periodization. I tried to reserve “linear” in a relatively strict way, but in reality most programs are a combination of “linear” and “undulating.” “Block” periodization was a bit clearer. (Please read Greg Nuckols article on periodization to understand how one program can use multiple periodization methods).
  • Program Goal: Specific goals of the program. These are pretty subjective so I wouldn’t rely very heavily on this filter.
  • Focus Lift: Which lift is the focus of the program, if any. “All” essentially means that all lifts are trained.
  • Squat/Bench/Deadlift/Overhead Press Frequency: The number of times each week that a given lift is trained. Near variations (e.g. front squat, incline bench, deficit deadlift) are counted.
  • Meet Preparation: Whether this program could be reasonably run in preparation for a competition. This is generally synonymous with a “peaking” program. Any program that builds toward a new 1RM usually got marked as “yes.”
  • Creator: The original creator of the workout program and/or spreadsheet.
  • Accessories Included: Whether accessories are programmed or not. “No” means that you’ll need to program accessories yourself.
  • RPE: Whether a significant portion of the program relies upon using RPE or similar auto-regulation methods.
  • 1RM Percentage: Whether a significant portion of the lifting routine relies upon using a percentage of the athlete’s one rep max (1RM).

Found 212 Results
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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…)

Program Type: Bodybuilding Program, Programs
Experience level: Beginner, Intermediate
Days per Week: 3
Weeks: Indefinite
Squat Frequency: 3; Bench Frequency: 3; Deadlift Frequency ; OHP Frequency 3
Periodization: Linear Periodization
Progression Rate: Per session
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Arnold Schwarzenegger
Last Modified: June 22, 2022


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…)

Program Type: Bodyweight Workout Programs, Programs
Experience level: Advanced, Beginner, Intermediate
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep: No
Focus lift:
Creator: /r/bodyweightfitness
Last Modified: June 16, 2022


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.

(more…)

Strong Curves Program

Program Type: 12 Week Programs, 8 Week Programs, Programs, Strength Training Program
Experience level: Beginner
Days per Week: 3
Weeks: 4
Squat Frequency: 1, 2; Bench Frequency: 2; Deadlift Frequency 1; OHP Frequency 1
Periodization: Linear Periodization
Progression Rate: Autoregulated
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Bret Contreras
Last Modified: June 16, 2022


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.

(more…)

Phat Bodybuilding Program

Program Type: 4 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs
Experience level: Intermediate
Days per Week: 5
Weeks: 4
Squat Frequency: 2; Bench Frequency: 2; Deadlift Frequency 2; OHP Frequency 1
Periodization: Linear Periodization
Progression Rate: 4 weeks
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Layne Norton
Last Modified: June 16, 2022


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…)

Program Type: Programs, Strength Training Program
Experience level: Beginner
Days per Week: 3
Weeks: 3
Squat Frequency: 2; Bench Frequency: 2; Deadlift Frequency 1; OHP Frequency 1
Periodization: Linear Periodization, Undulating Periodization
Progression Rate: 3 weeks
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Jim Wendler
Last Modified: June 15, 2022


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…)

Program Type: 4 Week Programs, Programs, Strength Training Program
Experience level: Advanced, Intermediate
Days per Week: 4
Weeks: 4
Squat Frequency: 1; Bench Frequency: 1; Deadlift Frequency 1; OHP Frequency 1
Periodization: Undulating Periodization
Progression Rate: 4 weeks
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Jim Wendler
Last Modified: June 15, 2022


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.

(more…)

Program Type: 3 Week Programs, 4 Week Programs, Powerlifting Program, Programs, Strength Training Program
Experience level: Intermediate
Days per Week: 4
Weeks: 3, 4
Squat Frequency: 1; Bench Frequency: 1; Deadlift Frequency 1; OHP Frequency 1
Periodization: Linear Periodization
Progression Rate: 3 weeks, 4 weeks
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Jim Wendler
Last Modified: June 15, 2022


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…)

Program Type: Programs, Strength Training Program
Experience level: Advanced, Intermediate
Days per Week: 4
Weeks: 26
Squat Frequency: 1; Bench Frequency: 1; Deadlift Frequency 1; OHP Frequency 1
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: /u/mythicalstrength, Jim Wendler, Jon Anderson
Last Modified: June 13, 2022


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…)

Calgary Barbell Programs

Program Type: 16 Week Programs, 8 Week Programs, Powerlifting Program, Programs
Experience level: Intermediate
Days per Week: 4
Weeks: 16, 8
Squat Frequency: 2, 3; Bench Frequency: 4; Deadlift Frequency 2, 3; OHP Frequency 1
Periodization: Undulating Periodization
Progression Rate: 16 weeks, 8 weeks
Useful for Powerlifting Meet Prep: Yes
Focus lift: All
Creator: Bryce Krawcyzk, Calgary Barbell
Last Modified: June 11, 2022


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.

(more…)

Candito 6 Week Powerlifting Program

Program Type: 6 Week Programs, Peaking Program, Powerlifting Program, Programs
Experience level: Intermediate
Days per Week: 4, 5
Weeks: 6
Squat Frequency: 2; Bench Frequency: 2, 3; Deadlift Frequency 2; OHP Frequency 2
Periodization: Block Periodization
Progression Rate: 6 weeks
Useful for Powerlifting Meet Prep: Yes
Focus lift: All
Creator: Jonnie Candito
Last Modified: June 11, 2022


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.

(more…)

Sheiko Powerlifting Programs

Program Type: 12 Week Programs, 13 Week Programs, 4 Week Programs, 8 Week Programs, Powerlifting Program, Programs
Experience level: Advanced, Beginner, Intermediate
Days per Week: 3
Weeks: 12, 13, 4, 8
Squat Frequency: 2; Bench Frequency: 3; Deadlift Frequency 1; OHP Frequency
Periodization: Undulating Periodization
Progression Rate:
Useful for Powerlifting Meet Prep: No, Yes
Focus lift: All
Creator: Boris Sheiko
Last Modified: June 11, 2022


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.

(more…)

nsuns strength program

Program Type: Deadlift Workout Program, Lift Specific Program, Powerlifting Program, Programs, Squat Program, Strength Training Program
Experience level: Beginner, Intermediate
Days per Week: 4, 5, 6
Weeks: Indefinite
Squat Frequency: 2; Bench Frequency: 2, 3; Deadlift Frequency 2, 3; OHP Frequency 1
Periodization: Linear Periodization
Progression Rate: 3 weeks, Weekly
Useful for Powerlifting Meet Prep: No
Focus lift: All, Deadlift, Squat
Creator: /u/nsuns, Jim Wendler
Last Modified: June 11, 2022


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…)

Program Type: Programs, Strength Training Program
Experience level: Advanced, Intermediate
Days per Week:
Weeks: Indefinite
Squat Frequency: 1; Bench Frequency: 1; Deadlift Frequency 1; OHP Frequency 1
Periodization: Linear Periodization
Progression Rate: 3 weeks
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Jim Wendler
Last Modified: May 23, 2022


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.

(more…)

6 Day PPL Programs

Program Type: Powerbuilding Program, Programs, Strength Training Program
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: May 14, 2022


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.

(more…)

Program Type: Strength Training Program
Experience level: Beginner
Days per Week: 3, 4
Weeks: Indefinite
Squat Frequency: 2; Bench Frequency: 2; Deadlift Frequency 1; OHP Frequency 1
Periodization: Conjugate Periodization
Progression Rate: Autoregulated
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Joe DeFranco
Last Modified: May 11, 2022


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…)

Program Type: 12 Week Programs, 6 Week Programs, Programs, Strength Training Program
Experience level: Intermediate
Days per Week: 3
Weeks: 12, 6
Squat Frequency: 2, 3, 4; Bench Frequency: 2, 3, 4; Deadlift Frequency 2, 3; OHP Frequency 2, 3, 4
Periodization: Linear Periodization
Progression Rate: 6 weeks
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Tactical Barbell
Last Modified: April 11, 2022


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?

(more…)

What is Powerbuilding?

Program Type: Powerbuilding Program, Programs
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator:
Last Modified: March 8, 2022


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.

(more…)

Program Type: Bodybuilding Program, Programs
Experience level: Advanced, Beginner, Intermediate
Days per Week: 4, 5, 6
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep: No
Focus lift:
Creator:
Last Modified: February 18, 2022


Knees Over Toes Program – The Prehab Guys

The Patellogemoral Pain Prehab Program, also known as the “knees over toes program,” is a 17 week rehabilitation program to relieve knee pain. The goal of the program is to relieve anterior knee pain, which is experienced at the front and center of the knee, and kneecap pain.

The program uses a multi-phase approach to their exercises, making it accessible for all fitness levels.

(more…)

Program Type: Programs, Rehabilitation
Experience level:
Days per Week:
Weeks:
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency ; OHP Frequency
Periodization:
Progression Rate:
Useful for Powerlifting Meet Prep:
Focus lift:
Creator: The Prehab Guys
Last Modified: February 17, 2022


Bulgarian Method Program 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.

(more…)

Program Type: 5 Week Programs, 6 Week Programs, Powerlifting Program, Programs
Experience level: Advanced, Intermediate
Days per Week: 5, 6
Weeks: 5, 7, Indefinite
Squat Frequency: 5, 6; Bench Frequency: 5, 6; Deadlift Frequency 5, 6; OHP Frequency
Periodization: Autoregulated, Linear Periodization
Progression Rate: 5 weeks, 7 weeks, Weekly
Useful for Powerlifting Meet Prep: Yes
Focus lift: All
Creator: Greg Nuckols
Last Modified: February 14, 2022


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