Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
  • Lift Vault Market
    • Buy Custom Programs
    • Buy Training Programs
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Bodyweight Workout Programs
        • Home Workouts
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Weightlifting Programs
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Workout Splits
      • 3 Day Workout Split
      • 4 Day Workout Split
      • 5 Day Workout Split
      • 6 Day Workout Split
      • Upper/Lower Split
      • 6 Day PPL Split
      • Full Body Workout Plan
      • Bro Split Workout
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout 2023
        • Strongest Pre Workout
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Best Stim Free Pre Workout
        • Best Pre-Workout for Weight Loss
        • The 8 Best Pre Workouts for Beginners [Tested]
        • Best Pre Workout for Women
        • Homemade Pre Workout
        • Best Thermogenic Pre Workout
        • Best Pre Workout for Teens
        • Best Natural Pre Workout
      • Muscle Building
        • Best Whey Protein Powder
        • Best Mass Gainers
        • The 5 Best Creatine Supplements for Bulking
        • Best Turkesterone
        • Best Tongkat Ali Supplements
        • Best Ecdysterone Supplements
        • Best Intra Workout Supplements for 2023
        • Best Creatine HCL
        • Best BCAA for Women
        • Best Creatine for Teens
      • Strongest Fat Burner
  • Learn
    • Resources
      • Powerlifting Meets Near Me
    • Exercises
      • Hammer Curl vs Bicep Curl
      • Bench Press vs Chest Press
      • Dumbbell vs Barbell Bench Press
      • Deadlift vs Romanian Deadlift
      • Long Head Bicep Exercises
      • Short Head Bicep Exercises
      • Cable Shoulder Exercises
  • Forum
  • Contact
    • About Lift Vault
    • Meet the Team
    • Submit a Program
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 214 Results
Page 1 of 11
Older posts

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…)

Program Type: 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: June 3, 2023


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:
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: June 3, 2023


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…)

Program Type: Bodybuilding 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: June 3, 2023


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…)

Program Type: 10 Week Programs, Bodybuilding Program, Muscle Groups, 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: May 25, 2023


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…)

Program Type: 7 Week Programs, 7 Week Squat Programs, Lift Specific Program, Olympic Weightlifting Programs, Programs, Squat 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 20, 2023


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…)

Program Type: Bodyweight Workout 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: May 15, 2023


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…)

Program Type: Powerlifting 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 8, 2023


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:
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 8, 2023


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…)

Program Type: 6 Week Programs, 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 8, 2023


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.

(more…)

Reddit PPL

Program Type: Bodybuilding Program, 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 8, 2023


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.

(more…)

What is a Bro Split Workout Routine?

Program Type: Bodybuilding 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: May 8, 2023


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.

  1. nSuns 4 Day LP
  2. SPF Powerbuilding
  3. Brogains Powerbuilding
  4. 5/3/1 365
  5. PHUL

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!

(more…)

5 Best Upper/Lower Split Programs

Program Type: Powerbuilding Program, Powerlifting 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 8, 2023


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…)

Program Type: 9 Week Programs, Powerlifting 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: May 4, 2023


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…)

Program Type: 9 Week Programs, Powerlifting 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: May 4, 2023


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:
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 4, 2023


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…)

Program Type: 6 Week Programs, 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 4, 2023


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:
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 4, 2023


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…)

Program Type: Bodyweight Workout Programs, 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: May 3, 2023


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:
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 3, 2023


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.

(more…)

Program Type: 6 Week Programs, Powerlifting 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 3, 2023


Page 1 of 11
Older posts

Copyright © 2023 All Rights Reserved · Lift Vault · Privacy Policy · Medical Disclaimer