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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.

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 218 Results
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30 Day Arm Challenge Printable Calendar + PDF

This 30 day arm challenge takes you through a number of stages that get progressively more challenging each week. The challenge begins with bodyweight exercises during week 1 that are beginner friendly. Week two introduces dumbbells, while week three blends (more…)

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

Vince Anello 14 Week Deadlift Program Spreadsheet

Updates:

  • February 23, 2020 – Fixed mix up between pin squats and partial deadlifts. Thanks to a reader for pointing out the misinterpretation via the contact form.
  • July 29, 2019 – Fixed permissions for the spreadsheet. You should be able to make a copy of it now. Apologies for any inconvenience.

This is a spreadsheet for Vince Anello’s 14 week deadlift program. (more…)

Program Type: 14 Week Programs, Deadlift Program, Lift Specific Program, 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: February 23, 2020

30 Day Ab Challenge Printable Spreadsheet + PDF

This 30 day ab challenge is a great way to build the habit of regular abdominal muscle training. It combines a wide variety of abdominal exercises with high intensity interval training (HIIT) to help strengthen the core muscles while burning fat. (more…)

Program Type: Bodyweight Workout Programs, 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: February 9, 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:
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: February 5, 2020

Sling Shot Bench Press Program Spreadsheet – 5 Week

This is Mark Bell’s 5 week Sling Shot bench press program, also known as the “Stronger in 30 Days” program. It’s a relatively straightforward bench-only program that gradually decreases volume while increasing intensity before attempting a new PR on week 5. Pretty classic linear periodization leading into a peak. (more…)

Program Type: 5 Week Programs, Bench Press Workout Program, Peaking 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: December 18, 2019

Madcow 5×5 Program Spreadsheet (Intermediate + Advanced)

Another spinoff of Bill Starr’s 5×5, Madcow 5×5 incorporates bodybuilder-friendly assistance work (along with lots of rows) with the fundamental Big 3 compound movements to create a simple but effective strength program. Though originally designed with bodybuilding in mind, this can be effectively utilized for off-season (read: not peaking) powerlifting training, as the linear progression and rep range complement strength gains nicely.

The advanced periodization version is also included, which is referred to as “StrongLifts Advanced” even though it’s really Madcow advanced. It is similar to Madcow intermediate, but increases the average tonnage (sets*reps*weight) of each week and includes a deload in the middle of the program.

(more…)

madcow-program-guide

Program Type: 5 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: November 5, 2019

Couch to 5K Plan Spreadsheet

Looking to get into jogging but can’t make it off the couch? This is the perfect program for you!

By starting slow and gradually increasing the distance (just like Starting Strength or Strong Lifts does for lifting weights), Couch to 5K is a terrific novice program for aspiring runners. (more…)

Program Type: Programs, Running
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: October 7, 2019

Half Marathon Training Program Spreadsheets

Running a half marathon is far from impossible for most healthy individuals, but does require careful training. Luckily, Hal Higdon did a great job of laying out programs well suited for novice, intermediate, and advanced runners. (more…)

Program Type: Programs, Running
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: October 7, 2019

10K Training Program Spreadsheet for Novices

Geared toward novice runners, this program takes a “gentle approach” towards gradually building volume towards a final 10k run. Explained in more detail here, this is a great program for individuals that have signed up for a 10k race and are looking to prepare for it effectively. (more…)

Program Type: Programs, Running
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: October 7, 2019

12 Week Bench Press Peaking Program Spreadsheet

This is another old school bench press peaking program spreadsheet. It attempts to add 20 pounds onto the lifter’s 1 rep max by the end of the cycle, which is pretty ambitious. (more…)

Program Type: 12 Week Bench Press Programs, 12 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking 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: October 2, 2019

Gene Bell Jr.’s 12 Week Squat Peaking Program

Used by Gene Bell Jr. to prepare for a powerlifting meet, this program consists of one weekly squat workout over the course of 12 weeks to increase the 1 rep max by over 6%.

Format:

  • Squat 1x weekly
  • 12 weeks in length
  • Most work is done in 60-80% range, with final 4 weeks starting at 92.5% and working up

(more…)

Program Type: 12 Week Programs, 12 Week Squat Programs, Lift Specific Program, Peaking Program, 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: October 2, 2019

Classic 11 Week Deadlift Peaking Program Spreadsheet

This is truly a no-frills 11 week peaking program for the deadlift. Since it does not program in any accessory work, it will be up to the individual lifter to program in accessories to compensate for their individual weaknesses.

Format:

  • Deadlift 1x weekly, 11 weeks
  • Rep range declines from 10 to 1
  • % of 1RM increases from 63% to 110%

(more…)

Program Type: 11 Week Deadlift Programs, 11 Week Programs, Deadlift Program, Lift Specific Program, Peaking Program, 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: October 1, 2019

Fred Hatfield (Dr. Squat) 9 Week Peaking Program Spreadsheet

Update: KG and LB rounding now supported.

Developed by Fred Hatfield (aka Dr. Squat), this 9 week peaking program is based on two workouts per week: one heavy, one light.

It can be run for a specific lift or all three lifts.

The 1RM increase is 10%, making it an ambitious peaking program, although it does allow for a deload period half way through the program for recovery. (more…)

Program Type: 9 Week Programs, Lift Specific Program, Peaking Program, Powerlifting Program, 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: October 1, 2019

Classic 9 and 12 Week Powerlifting Peaking Program Spreadsheets

As old as time itself, these peaking programs can be run for squat, bench, and deadlift when preparing for a powerlifting meet. Both seek to improve your 1 rep max by 5% after the end of the cycle.

The differences between the 9 week and 12 week peaking cycles can be seen below: (more…)

Program Type: 12 Week Programs, 9 Week Programs, Bench Press Workout Program, Deadlift Program, Lift Specific Program, Peaking Program, Powerlifting Program, 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: October 1, 2019

Tom McCullough 14 Week Peaking Powerlifting Program

Edit: Updated to support lb or kg rounding.

This 14 week peaking powerlifting program is similar to many other old school peaking programs on Lift Vault: 1x weekly session per lift, descending reps, increase intensity and a 5-10% 1 rep max increase at the end of the cycle. (more…)

Program Type: 14 Week Programs, Bench Press Workout Program, Deadlift Program, Lift Specific Program, Peaking Program, Powerlifting Program, 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: October 1, 2019

Weightrainer Peaking Programs #1 and #2 Spreadsheets

Weightrainer.net published these two peaking programs: one designed especially for the bench press (#1) and another program (#2) for squat, bench, or deadlift.

The two programs are pretty similar, but here are some key differences: (more…)

Program Type: 11 Week Programs, 12 Week Bench Press Programs, 12 Week Programs, Bench Press Workout Program, Deadlift Program, Lift Specific Program, Peaking Program, Powerlifting Program, 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: October 1, 2019

JV Askem 5×5 Compound Movement Program

This is a simple 5×5 method that was developed based on JV Askem’s 5×5 training principles. You can find those below, originally featured here.

The spreadsheet comes with (more…)

Program Type: Strongman 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: September 29, 2019

7 Week Hypertrophy Program Spreadsheet

This is a 7 week hypertrophy program billed the “Generic Hypertrophy Block.” Following general periodization principles, this type of program could effectively be used prior to transitioning to a strength block, power block, and peaking block. (more…)

Program Type: 7 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: June 8, 2019

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