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!
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Vince Gironda 8×8 + 6×6 Workout Routine Spreadsheets
Vince Gironda’s 8×8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. It is a high volume, old school bodybuilding program that has become the stuff of legend. The related 6×6 workout routine is an intermediate version of the same program.
I will be sharing spreadsheets for a few different variations of Vince Gironda’s workout routines, along with links where you can do some additional reading.
(more…)The 5 Best Beginner Powerlifting Programs in 2023
There are so many powerlifting programs available that it can be confusing for a novice lifter to determine which program is right for them.
Here are some of the most popular powerlifting programs for beginners. The following programs are chosen for their intelligent exercise choice, flexibility for the novice athlete to incorporate accessory exercises they enjoy, and perfecting the basics for later powerlifting programs.
Arnold Split Workout + Example Spreadsheet
Arnold Schwarzenegger, also known as the Austrian Oak, is a world-renowned actor, politician, and professional bodybuilder. At just 20 years old, Arnold became the youngest person to win the Mr. Universe title in the sport of competitive bodybuilding.
In 1968, Arnold made the move from Austria to America and ended up winning five Mr. Universe titles along with seven Mr. Olympia titles. To share his knowledge and love of bodybuilding, Arnold wrote a few books, including The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, first published in 1985.
Whether looking to step on stage, get in shape, or learn a thing or two about bodybuilding, many consider this book to be a must-have. Arguably the most popular feature of The New Encyclopedia of Modern Bodybuilding is the training programs, including basic and advanced versions.
Although this article will not fully disclose the training programs, it will discuss the main principles of the legendary Arnold split.
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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.
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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.
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Best 3 Day Workout Splits
Many gym goers believe you need to train five or six times a week to see strength gains and build muscle mass.
But if you’re too busy to make it to the gym more than three times a week, don’t fret.
Three high-quality workout sessions are better than dragging yourself to the gym every day to do subpar workouts with no energy or focus.
We’ll explore how to achieve your fitness and aesthetic goals with just three weekly gym sessions.
You’ll learn how to plan a 3-day workout split to strengthen your upper body and lower body muscle groups and promote muscle growth.
We’ve also provided links to the six best 3-day training split programs, where you’ll find free, downloadable spreadsheets to help you reach your goals.
(more…)Best 5 Day Workout Splits
Finding the optimal training split for your schedule, training style, goals, and experience level takes some trial and error.
Since everyone responds differently to varying amounts of training volume, frequency, and intensities, what is ideal for one lifter may be unfeasible for another
For many lifters, a 5-day workout split strikes the perfect balance between giving each muscle group sufficient volume and enough rest and recovery to grow and build strength.
A 5-day workout split targets your muscle groups more often, providing enough training volume to stimulate significant muscle growth and strength gains.
Here, we’ll cover some of the best five-day workout splits for the optimal amount of total weekly training volume for each muscle group to yield the best strength and hypertrophy gains.
You’ll also find free, downloadable links to the five best 5-day workout split programs, complete with a customizable spreadsheet to track your progress over time.
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The 6 Best 4 Day Workout Splits for 2023
Are you just looking for great 4 day workout split to run?
If so, check out these links for spreadsheets and additional info.
- GZCLP (4-day version)
- The Strength Athlete (4-day version)
- GZCL Jacked and Tan 2.0
- nSuns LP
- PHUL
- SPF Powerbuilding (4 day version)
The 4-day workout program is one of the best training splits for anyone with a busy schedule wanting to build muscle, burn fat, or gain strength. Many 4-day workout splits are organized so that you train each major muscle group twice per week, which is arguably the most optimal training frequency.
One of the best features of a 4-day workout split is three rest days, so you can still do all the other activities you enjoy outside of the gym. Not to mention, rest is extremely important for muscle growth, strength gains, and even losing fat.
When it comes to changing your body composition and improving your exercise performance, less is more. Whether you’re a complete beginner or an advanced trainee, a 4-day workout routine is a great option for those looking to maximize their results without practically living in the gym.
Below you will find the six best 4-day workout programs and a link to their respective spreadsheets so you can download a copy for free!
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6 Day PPL Split Workout Routines (7 PPL Programs)
Are you just looking for great 6 day PPL workout programs to run?
If so, check out these links for spreadsheets and additional 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
What is a PPL Split?
A PPL split is a method for organizing resistance training based on the type of exercise movements. PPL stands for push, pull, legs. Common exercises include the bench press for push days, barbell rows for pull days, and squats for leg days.
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…)Coolcicada 6 Day PPL Spreadsheet
The Coolcicada PPL is a popular 6 day PPL that originated from a BodyBuilding.com forum member. The original thread is here. It has since gained great notoriety as an effective program for building strength and muscular development in many lifters.
(more…)Mike Israetel 5 Week Hypertrophy Workout Routine Spreadsheet
Note: The below spreadsheet is based on the 2019 version of Mike Israetel’s articles on muscle group hypertrophy. As of March 2020, he is in the midst of updating these articles with new guidelines. These guidelines have not yet been taken into account in the spreadsheet, but an updated spreadsheet is in the works. For the latest thinking from Mike Israetel, please read the articles linked in this post. A second update will be posted here when the spreadsheet is updated.
Dr. Mike Israetel published a very popular article entitled Training Volume Landmarks for Rennaisance Periodization.
A summary of the article is below, though reading the article in its entirety is recommended.
(more…)Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets
Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If you’re willing to build these lifts at any cost (e.g. a record attempt) then this might be the ticket!
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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…)Texas Method Program Tips and Spreadsheet Template
Texas Method Routine Overview
The Texas Method is a strength program that focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still progress on a weekly basis. Each training week represents one cycle: Monday is volume day, Wednesday is an active recovery day, and Friday is an intensity day where a new PR is set.
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The 5 Best 6-Day Workout Splits
For most people, it’s not realistic to go to the gym six days per week, which is why most workout programs only prescribe training 3-5 days per week. Not to mention, training nearly every day of the week may not be ideal or even necessary for beginners and intermediate trainees. And if you have an extremely busy schedule, it’s not even worth considering.
With that said, a 6-day workout split may be the best option for advanced trainees wanting to continue gaining size and/or strength. Let’s face it, some people enjoy the gym so much that they want to be there every single day. So if you’re a gym rat or an advanced lifter looking to maximize results, a 6-day workout split is something you should consider.
Since you’re training six days per week, following a well-structured workout program is essential because you can quickly overtrain. Two of the most popular 6-day workout splits include the upper/lower and push/pull/legs split. A 6-day workout split can be very effective for building muscle, gaining strength, and losing fat, as long as it’s programmed well.
To take the guesswork out of finding an excellent 6-day workout program and prevent wasted time or money, we’ve hand-selected 5 of the best ones that exist. Below you will find the five best 6-day workout programs and a link to their respective spreadsheets so you can download a copy for free!
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Arnold Schwarzenegger Home Workout Routine Spreadsheet
Arnold Schwarzenegger took to Instagram yesterday to share an old home bodyweight workout of his, which he also shared on Reddit. The workout consists of push ups, sit ups, bent over twists, bent leg raises, squats (aka knee bends), calf raises, and chin ups.
Each bodyweight exercise is performed for a different number of reps depending on the individuals strength level: beginner or advanced.
A full break down of each exercise and its different rep ranges is below, along with highlights from Schwarzenegger’s Reddit post.
(more…)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…)Beginner Bodybuilding Program Spreadsheet by Ripped Body (4 Day)
Designed by the smart folks at Ripped Body, this beginner bodybuilding workout routine is a great introduction to hypertrophy training for novices. The spreadsheet for this bodybuilding program for novices is based on this post shared by Ripped Body.
(more…)Quarantine Home Workouts with Spreadsheets (Low/No Equipment)
With COVID-19 turning the entire world on its head, forcing the closure of schools, businesses, and, yes, gyms, lots of folks are finding their workout options limited. For individuals not used to working out at home, the prospect of working out during the quarantine can seem daunting. Luckily there are tons of options for how to workout at home.
(more…)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:
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