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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 17 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


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


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


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


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!

(more…)

Program Type: Bodybuilding Program, Programs, Strength Training Program
Experience level: Beginner
Days per Week: 4
Weeks: Indefinite
Squat Frequency: 2; Bench Frequency: 2; Deadlift Frequency 2; OHP Frequency 1
Periodization: Linear Periodization
Progression Rate: Weekly
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Jonnie Candito
Last Modified: June 27, 2020


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…)

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 10, 2020


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…)

Program Type: 8 Week Programs, Programs, Strength Training Program
Experience level: Beginner
Days per Week: 3
Weeks: 8
Squat Frequency: 3; Bench Frequency: 2; Deadlift Frequency 2; OHP Frequency 1
Periodization: Linear Periodization
Progression Rate: Weekly
Useful for Powerlifting Meet Prep:
Focus lift: All
Creator: Barbell Medicine
Last Modified: April 18, 2020


GreySkull LP Program Spreadsheet

Updated June 4, 2020 to help you use the correct starting weight for the program.

Created by John Sheaffer (aka Johnny Pain), the GreySkull LP (GSLP) Program is a fantastic 3 day per week routine for novice lifters. (more…)

Program Type: 6 Week Programs, Programs, Strength Training Program
Experience level: Beginner
Days per Week: 3
Weeks: Indefinite
Squat Frequency: 3; Bench Frequency: 1, 2; Deadlift Frequency 1; OHP Frequency 1, 2
Periodization: Linear Periodization
Progression Rate: Per session
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Johnny Pain
Last Modified: January 1, 2021


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: Beginner, Intermediate
Days per Week: 6
Weeks: Indefinite
Squat Frequency: 2; Bench Frequency: 2; Deadlift Frequency 2; OHP Frequency 2
Periodization: Linear Periodization
Progression Rate: Per session
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: /u/metallicadpa
Last Modified: September 2, 2020


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: Beginner
Days per Week: 4
Weeks: 13, 9
Squat Frequency: 2; Bench Frequency: 3; Deadlift Frequency 2; OHP Frequency
Periodization: Undulating Periodization
Progression Rate: Undulating
Useful for Powerlifting Meet Prep: Yes
Focus lift: All
Creator: Bryce Lewis, The Strength Athelete (TSA)
Last Modified: April 18, 2020


Starting Strength Routine Program Spreadsheet

One of the most popular novice lifting programs, Starting Strength is a textbook (literally) strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger.

If you’re looking to start lifting and want something that works, this Google spreadsheet is a solid option. It is very similar to GreySkull LP and StrongLifts.

Graduates of the Starting Strength routine may be interested in Madcow or Texas Method.

(more…)

Program Type: Programs, Strength Training Program
Experience level: Beginner
Days per Week: 3
Weeks: Indefinite
Squat Frequency: 3; Bench Frequency: 1, 2; Deadlift Frequency 1, 2; OHP Frequency 1, 2
Periodization: Linear Periodization
Progression Rate: Per session
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Mark Rippetoe
Last Modified: April 18, 2020


GZCLP Program Spreadsheets, Progression Tips, and Accessories (6 Versions – Including “GZCLP Hypertrophy”)

GZCLP is a popular linear progression variation of the GZCL template. Because of its immense popularity and different versions of the spreadsheet, it is broken out separately here. A more detailed overview of the GZCLP program, including GZCLP accessory tips, is included here as well. (more…)

Program Type: 12 Week Programs, Powerlifting Program, Programs, Strength Training Program
Experience level: Beginner, Intermediate
Days per Week: 3, 4
Weeks: Indefinite
Squat Frequency: 2; Bench Frequency: 2; Deadlift Frequency 2; OHP Frequency 1, 2
Periodization: Linear Periodization, Undulating Periodization
Progression Rate: Autoregulated, Per session
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Cody Lefever, GZCL
Last Modified: April 18, 2020


StrongLifts 5×5 Workout Program Spreadsheet

Strong Lifts is a cornerstone beginner strength 5×5 workout program based upon Bill Starr’s old school 5×5 program. If you’re just starting out, this is a fantastic way to build muscle, lose fat, and get stronger. Using Google Spreadsheets, the program becomes even easier to follow along. LB and KG versions are included below.

(more…)

Program Type: Programs, Strength Training Program
Experience level: Beginner
Days per Week: 3
Weeks: Indefinite
Squat Frequency: 3; Bench Frequency: 1, 2; Deadlift Frequency 1, 2; OHP Frequency 1, 2
Periodization: Linear Periodization
Progression Rate: Per session
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Bill Starr, Medhi
Last Modified: June 28, 2020


6 Week Beginner Powerlifting Peaking Block – Squats & Science

This is a 6 week beginner powerlifting peaking block from Squats & Science.

This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. I believe (more…)

Program Type: 6 Week Programs, Peaking Program, Powerlifting Program, Programs
Experience level: Beginner
Days per Week: 4
Weeks: 6
Squat Frequency: 2; Bench Frequency: 2; Deadlift Frequency 2; OHP Frequency
Periodization: Undulating Periodization
Progression Rate:
Useful for Powerlifting Meet Prep: Yes
Focus lift: All
Creator: Squats & Science
Last Modified: April 18, 2020


Bill Star 5×5 Workout Routine Spreadsheet

This is a variation of Bill Starr’s famous 5×5 program that spawned the now popular Strong Lifts 5×5. Based on weekly linear weight increases, this is a great program for beginner lifters to rapidly add strength.

(more…)

Program Type: Programs, Strength Training Program
Experience level: Beginner
Days per Week: 3
Weeks: Indefinite
Squat Frequency: 3; Bench Frequency: 1, 2; Deadlift Frequency 1, 2; OHP Frequency 1, 2
Periodization: Linear Periodization
Progression Rate: Per session
Useful for Powerlifting Meet Prep: No
Focus lift: All
Creator: Bill Starr
Last Modified: February 5, 2020


12 Week Supertotal Basics Program by Next Step Strength

This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. (more…)

Program Type: 12 Week Programs, Olympic, Powerlifting Program, SuperTotal
Experience level: Beginner, Intermediate
Days per Week: 4
Weeks: 12
Squat Frequency: 4; Bench Frequency: 2; Deadlift Frequency 2; OHP Frequency
Periodization: Block Periodization
Progression Rate: 12 weeks
Useful for Powerlifting Meet Prep: Yes
Focus lift: All
Creator: Next Step Strength
Last Modified: April 18, 2020


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