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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 136 Results
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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. (more…)

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: August 28, 2020


GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]

Updates:

  • May 18, 2020
    • Added a section for “Key GZCL Concepts & Program Differences” which is a great overview of the different GZCL program options.
  • 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

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.

(more…)

Program Type: 11 Week Programs, 12 Week Programs, 13 Week Programs, 15 Week Programs, 5 Week Programs, Powerlifting Program, Programs
Experience level: Beginner, Intermediate
Days per Week: 3, 4, 5, 6
Weeks: 11, 12, 13, 15, 5
Squat Frequency: 2, 3; Bench Frequency: 2, 4; Deadlift Frequency 1, 2; OHP Frequency 1, 2
Periodization: Linear Periodization, Undulating Periodization
Progression Rate: 11 weeks, 12 weeks, 13 weeks, 15 weeks, 5 weeks
Useful for Powerlifting Meet Prep: Yes
Focus lift: All
Creator: Cody Lefever, GZCL
Last Modified: May 18, 2020


Candito 6 Week + Advanced Bench Press Hybrid Program

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…)

Program Type: 6 Week Programs, Powerlifting Program
Experience level: Advanced, Intermediate
Days per Week: 5
Weeks: 6
Squat Frequency: 2; Bench Frequency: 5; Deadlift Frequency 2; OHP Frequency 1
Periodization: Block Periodization
Progression Rate: 6 weeks
Useful for Powerlifting Meet Prep: Yes
Focus lift: All, Bench press
Creator: Jonnie Candito
Last Modified: December 9, 2020


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…)

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: April 18, 2020


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!

(more…)

Program Type: 16 Week Programs, 4 Week Programs, Bodybuilding Program, Powerbuilding Program, Powerlifting Program
Experience level: Intermediate
Days per Week: 6
Weeks: 4
Squat Frequency: 3; Bench Frequency: 3; Deadlift Frequency 2; OHP Frequency 2
Periodization: Undulating Periodization
Progression Rate: 4 weeks
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Kizen
Last Modified: April 18, 2020


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.

(more…)

Program Type: 13 Week Programs, Bodybuilding Program, Powerlifting Program, Programs, Strength Training Program
Experience level: Advanced
Days per Week: 5
Weeks: 13
Squat Frequency: 3; Bench Frequency: 3; Deadlift Frequency 2; OHP Frequency
Periodization: Block Periodization
Progression Rate: 13 weeks
Useful for Powerlifting Meet Prep: Yes
Focus lift: All
Creator: Layne Norton
Last Modified: April 18, 2020


PHAT Workout Routine + Program Spreadsheet

PHAT Workout Program

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…)

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: November 30, 2020


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…)

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: August 21, 2020


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.

(more…)

Program Type: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs
Experience level: Intermediate
Days per Week: 2
Weeks: 6
Squat Frequency: ; Bench Frequency: 2; Deadlift Frequency ; OHP Frequency 1
Periodization: Linear Periodization
Progression Rate: 6 weeks
Useful for Powerlifting Meet Prep: Yes
Focus lift: Bench press
Creator: Kizen
Last Modified: April 17, 2020


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.

(more…)

Program Type: 4 Week Programs, 8 Week Programs, Powerlifting Program, Programs
Experience level: Intermediate
Days per Week: 3
Weeks: 4, 8
Squat Frequency: 3; Bench Frequency: 3; Deadlift Frequency 3; OHP Frequency
Periodization: Linear Periodization
Progression Rate: 4 weeks
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Tom Korte
Last Modified: April 18, 2020


Strong Curves Spreadsheets + PDF: Beginner and Advanced Workouts

Strong Curves PDF and Spreadsheet

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 PDF and Spreadsheet

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: August 28, 2020


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.

(more…)

Program Type: 12 Week Deadlift Programs, 12 Week Programs, Lift Specific Program, Powerlifting Program, Programs
Experience level: Advanced, Intermediate
Days per Week: 1
Weeks: 11, 12
Squat Frequency: ; Bench Frequency: ; Deadlift Frequency 1; OHP Frequency
Periodization: Linear Periodization
Progression Rate: 12 weeks
Useful for Powerlifting Meet Prep: Yes
Focus lift: Deadlift
Creator: Travis Ortmayer
Last Modified: August 6, 2020


Greg Nuckols 28 Programs Spreadsheet

Greg Nuckols released 28 program variations through his site, Stronger by Science.

In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. He also co-authors the best monthly round-up of cutting edge research on strength, hypertrophy, and related subjects. It’s called MASS and it’s absolutely worth a look. He even has a free issue available as a preview.

See also: Greg Nuckols High Frequency Program (free spreadsheet) (more…)

Program Type: 4 Week Bench Press Programs, 4 Week Deadlift Programs, 4 Week Programs, 4 Week Squat Programs, Bench Press Workout Program, Deadlift Workout Program, Lift Specific Program, Powerlifting Program, Programs, Squat Program
Experience level: Advanced, Beginner, Intermediate
Days per Week: 1, 2, 3, 4, 5, 6
Weeks: 4
Squat Frequency: 1, 2, 3; Bench Frequency: 1, 2, 3; Deadlift Frequency 1, 2, 3; OHP Frequency
Periodization: Undulating Periodization
Progression Rate: 4 weeks, Autoregulated
Useful for Powerlifting Meet Prep: No
Focus lift: Bench press, Deadlift, Squat
Creator: Greg Nuckols
Last Modified: August 26, 2020


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.

(more…)

Program Type: 4 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs, Strength Training Program
Experience level: Intermediate
Days per Week: 4, 6
Weeks: 13, 6
Squat Frequency: 2, 3; Bench Frequency: 2, 5; Deadlift Frequency 1, 2; OHP Frequency 1
Periodization: Linear Periodization
Progression Rate: 4 weeks
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Brandon Campbell
Last Modified: June 10, 2020


Shortcut to SIZE Reviews

Shortcut to Size is a 4 day body part split program by Jim Stoppani (who also created Shortcut to Shred). It is best suited for athletes with aesthetic or hypertrophy goals. It is a 12 week bodybuilding program broken down into three 4 week phases. (more…)

shortcut-to-size-program-guide

Program Type: Bodybuilding Program, Programs
Experience level: Beginner
Days per Week: 4
Weeks: 12
Squat Frequency: 1; Bench Frequency: 1; Deadlift Frequency 1; OHP Frequency
Periodization: Block Periodization
Progression Rate: 4 weeks
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Jim Stoppani
Last Modified: April 23, 2020


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…)

Program Type: 4 Week Programs, Bodybuilding Program, Powerbuilding Program, Powerlifting Program, Programs, Strength Training Program
Experience level: Intermediate
Days per Week: 6
Weeks: 4
Squat Frequency: 2; Bench Frequency: 2; Deadlift Frequency 1; OHP Frequency 2
Periodization: Linear Periodization
Progression Rate: 4 weeks
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Doug Hepburn, Layne Norton
Last Modified: April 18, 2020


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…)

Program Type: 16 Week Programs, Programs, Strength Training Program
Experience level: Intermediate
Days per Week: 4
Weeks: 16
Squat Frequency: 1; Bench Frequency: 1; Deadlift Frequency 1; OHP Frequency 1
Periodization: Block Periodization
Progression Rate: 4 weeks
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Chad Wesley Smith
Last Modified: May 1, 2020


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…)

Program Type: 10 Week Programs, Powerlifting Program, Programs, Strength Training Program
Experience level: Intermediate
Days per Week: 5
Weeks: 10
Squat Frequency: 2; Bench Frequency: 2; Deadlift Frequency 1; OHP Frequency
Periodization: Undulating Periodization
Progression Rate: 10 weeks
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: /u/truthlesshunter, Cody Lefever, GZCL, Matt Disbrow, Travis Ortmayer
Last Modified: April 18, 2020


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…)

Program Type: 4 Week Programs, 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: April 17, 2020


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…)

Program Type: Programs, Strength Training Program
Experience level: Beginner
Days per Week: 3
Weeks: Indefinite
Squat Frequency: 1, 2; Bench Frequency: 3; Deadlift Frequency 1, 2; OHP Frequency 3
Periodization: Linear Periodization
Progression Rate: Weekly
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: /u/ivysaur
Last Modified: November 12, 2020


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