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.
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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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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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…)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…)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…)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…)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…)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.
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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.
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