Workout Routine Database

Once you have a base of strongman training, you need a plan that pushes your main lifts hard while still building your events. This free 12 week intermediate strongman program comes straight from Laurence “Big Loz” Shahlaei, a 10x World’s Strongest Man competitor, published through Cerberus Strength.

You train 4 days a week across three 4-week blocks. The deadlift, strict press, safety bar squat, and push press all run on percentages that wave up to heavy singles, and the program peaks in weeks 11 and 12 with a PB attempt on deadlift and push press. Accessories, carries, and events round out each day.

We built the whole thing into an interactive spreadsheet. Enter your four main maxes once and every working weight prints out as “weight x reps” for all 12 weeks. Accessories and events have green cells you fill in as you train.

Program Type: 12 Week Programs, Programs, Strongman Programs
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Last Modified: September 12, 2026

The 100 lbs in 10 Weeks program is a free squat specialization routine from Alex Bromley (Empire Barbell). It is built around a hard-charging squat and push focus, with a percentage-based intensity wave that ramps from higher-volume work up to a peak single, all while building the muscle that supports a bigger lift.

It runs four days a week as a five-week wave. You run that wave, take a light week to recover and re-test, then run it again with your new numbers. That second pass is where the squat really climbs, which is how a patient lifter chases the namesake 100 pounds over the full ten weeks.

This one is for late-beginner and intermediate lifters who already squat with solid technique and want a focused block. If you are newer than that, start with a linear progression like Starting Strength or GreySkull LP first.

Program Type: Programs, Strength Training Program
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Last Modified: September 12, 2026

Doggcrapp (DC) training is a high-intensity, low-volume system from Dante Trudel. You hit each body part with one brutal rest-pause set, rotate your exercises, and try to add weight to the bar every single session.

It is built around short, hard workouts and a blast-and-cruise structure, so you push all-out for a stretch and then back off to recover. Trudel shared the whole thing for free on the IntenseMuscle forums years ago, and it built a cult following for good reason.

This one is for intermediate and advanced lifters with solid technique, not beginners. The intensity only pays off if your form holds up when you are deep into a set. If you want a more measured hypertrophy approach, our HST program is a gentler option.

Program Type: Bodybuilding Program, Programs
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Last Modified: September 12, 2026

The Stronger By Science (SBS) Program Bundle is a collection of six autoregulated training programs from Greg Nuckols. It’s free with an email signup on the Stronger By Science website, and it comes as a Google Sheets workbook.

The bundle covers six 21-week programs across different goals and experience levels. There’s also a standalone Program Builder that lets you customize almost everything. Getting autoregulation and periodization wired together like this is rare for a free resource.

There’s a catch worth knowing before you start. The spreadsheet automates so much of the programming that there’s a real learning curve. Spend 20-30 minutes with the included PDF instructions before your first session, and don’t skip that step.

If you’re already familiar with Greg Nuckols’ work, you might know his popular 28 Programs (also available here on Lift Vault). The SBS Program Bundle is a more recent and more sophisticated set of programs. Think of the 28 Programs as individual single-lift routines you mix and match yourself. The SBS Bundle is a full training system with built-in autoregulation and multi-lift programming already wired together.

Program Type: Programs, Strength Training Program
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Last Modified: September 12, 2026

The LSUS 10-5-3 is a 10-week Olympic weightlifting program created by Dr. Kyle Pierce at Louisiana State University Shreveport. It’s built on block periodization – you spend 3 weeks doing sets of 10, then 3 weeks of sets of 5, then 3 weeks of sets of 3, followed by a 1-week taper into a max-out or competition. You’ll train 5 days per week with a mix of Olympic lifts, squats, presses, pulls, pull-ups, and accessories.

The progression is textbook linear periodization. You start with high-volume, lower-intensity work to build muscle and work capacity, then steadily drop volume while cranking up intensity. It works. The program has real pedigree, too. Dr. Pierce used it to develop three-time U.S. Olympian Kendrick Farris, he’s a 3x USOC Weightlifting Coach of the Year, and it’s based on published research by Stone, Pierce, and colleagues on periodized training for weightlifters.

The caveat: this thing is a volume monster. You’re looking at roughly 75 working sets per week in the 10s phase, so if you’re not used to that kind of workload, you’ll need to ease into it or modify the volume down. I’d recommend this for intermediate to advanced Olympic weightlifters who have at least a year of consistent training under their belt and can handle 5 sessions per week.

Program Type: 10 Week Programs, Olympic Weightlifting Programs, Programs
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Last Modified: September 12, 2026

This is a version of 5/3/1 that was posted on Reddit a few months ago. It’s noteworthy because it lays out enough 3 week cycles to be run for about a year straight.

If you’re looking for a straightforward, no-frills strength program that lets you just put your head down and get to work, then this is something I think you’ll like.

It’s also pretty flexible and allows the lifter to choose their own accessories and supplemental lifts.

Program Type: Programs, Strength Training Program
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Last Modified: September 12, 2026

Boring But Big (BBB) is a template built on top of Jim Wendler’s 5/3/1. You train 4 days per week, one main lift per day (squat, bench press, deadlift, overhead press) using the standard 5/3/1 loading scheme, then follow it up with 5 sets of 10 reps (at 50% of your training max) on the same or a paired lift. Each session also includes one accessory movement, typically lat work or abs.

The idea behind BBB is straightforward: use the 5/3/1 main work to build strength, then pile on the volume with 5×10 to force hypertrophy. You’re not switching programs or adding complexity. You’re just bolting on more work after the strength sets. Wendler originally detailed this template in his 5/3/1 Second Edition, and it’s also covered in 5/3/1 Forever.

BBB is best for intermediate lifters who’ve already run base 5/3/1 and want to add size without abandoning their strength base. If you’re still in beginner territory, start with 5/3/1 for Beginners first. The volume in BBB is real, and jumping straight into 5×10 when you’re still adapting to the main work is going to beat you up. Even experienced lifters should start the supplemental sets at 50% and resist going heavier for the first few cycles.

Program Type: 4 Week Programs, Programs, Strength Training Program
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Last Modified: September 12, 2026

5/3/1 BBB for bodybuilding is a hypertrophy-focused interpretation of Jim Wendler’s 5/3/1 Boring But Big. It runs a 7-week cycle (two 5/3/1 waves plus a deload) across 4 training days per week. The twist that sets it apart: leg extensions and leg curls run as the main 5/3/1 lift, the squat and deadlift get demoted to supplemental slots, and you stack 5 supplemental movements at 5×10 behind every main lift. Every exercise is swappable through dropdown menus in the sheet.

It’s a high-volume bodybuilding spin on Wendler’s Boring But Big. Instead of squatting and deadlifting heavy off the 5/3/1 percentages, you push the legs with isolation work on the main slot and chase size with a wall of 5×10 accessory volume. The GriefandHoz deviations are deliberate: leg-ext/leg-curl as the main lift (the creator’s personal preference, not a Wendler prescription), 5 supplemental movements instead of 2, and the BBB 5×10 rep scheme on everything. The author describes it as a “bastardization of BBB which is a leader, with the accessory volume of an anchor.”

This one’s for lifters who like the 5/3/1 structure but want it aimed at size, not a 1RM. You should be comfortable customizing a template, because the default exercise selection reflects one person’s preferences and you’ll likely want to tweak it. If you’d rather keep squat/bench/deadlift/OHP as your main lifts, you can swap them back in a couple of clicks. Newer lifters are better served by a leaner program first, since the accessory volume here runs well past what most beginners can recover from.

Program Type: 7 Week Programs, Bodybuilding Program, Programs
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Last Modified: September 12, 2026

Deep Water is a high-volume strength program from strongman and pro wrestler Jon Andersen. It’s actually three separate 6-week programs run back to back – Beginner, then Intermediate, then Advanced – and each one is a complete 6-week, 5-day block (4 lifting days plus a recommended active recovery day). The whole thing is built around its infamous “100 reps in as few sets as possible” work for squat, deadlift, and push press, with the base level running 10×10 on the main lifts.

The idea behind Deep Water is to build strength and conditioning at the same time by burying you in volume. Andersen calls it training in “deep water” – you keep your head above the surface by getting fitter and stronger, week after week, as the program shortens your rest and tightens the sets. It’s closer to a brutal work-capacity builder than a peaking plan, which is why it shows up in the squat program and deadlift program collections, and why I’d file it under general strength training more than powerlifting.

Despite the name, the “Beginner” level is not a true-novice program. It assumes you already have roughly a year or more of barbell training and know your squat, deadlift, and press maxes. If you’re brand new to lifting, you’ll get more out of a real novice program first – the 10×10 volume here will flatten you otherwise. If you’ve got a base of training under you and you want your work capacity tested, Deep Water delivers.

Program Type: 6 Week Programs, Deadlift Program, Powerlifting Program, Programs, Squat Program, Strength Training Program
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Last Modified: September 12, 2026

The Tim Swords 7 Week Front Squat Program is a free percentage-based peaking cycle from Tim Swords, an Olympic weightlifting coach with Team Houston Weightlifting / FuBarbell. The program runs 7 weeks with 3 squat sessions per week. Front squats are the primary movement, trained twice a week, and back squats are trained once per week. The cycle builds to a max front squat attempt in week 6 and a max back squat attempt in week 7.

The training philosophy comes straight from Olympic weightlifting coaching: high-frequency submaximal front squat volume in the early weeks, gradually tightening intensity until you’re doing heavy singles and a true max attempt. You’ll work off both your front squat and back squat 1RMs throughout. Weeks 1-3 stay in the 60-80% range, weeks 4-5 climb to 85-95%, and week 6 peaks with singles at 100% and a max attempt. Week 7 is a taper that ends with a max back squat. It’s built to peak, not to build general fitness.

This program is right for intermediate-plus lifters who can handle squatting 3 days per week and want a bigger front squat. It’s popular with weightlifters who compete and need to peak both lifts on a set timeline. If you’re newer to squatting or haven’t run a peaking block before, you’d be better served by a longer general strength cycle first, like the Hatch Squat Program. For other Olympic weightlifting-focused programs, check out the LSUS 10-5-3 Olympic Weightlifting Program.

Program Type: 7 Week Programs, 7 Week Squat Programs, Lift Specific Program, Olympic Weightlifting Programs, Programs, Squat Program
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Last Modified: September 12, 2026

The Infinite Off Season program from Kizen Training is a 5-week powerlifting off-season block you can run over and over. You train 4 days a week, one main lift per day (squat, bench, deadlift, and overhead press), and every main-lift session is a few straight sets of 5 plus one AMRAP top set. Squat, bench, and deadlift each get a second, lighter variation day, so the big three are trained twice a week.

It’s built around submaximal work and autoregulation. You start at 70% of your 1RM and climb to 80% over the five weeks, and the AMRAP set on each main lift decides what happens next: hit 8 or more reps and next week goes up 2.5%, 5 to 7 reps holds the weight, 4 or fewer drops it 2.5%. The goal is to add strength and work capacity between meets without grinding at true maxes.

It’s aimed at intermediate powerlifters who want a low-stress block between competition cycles. The percentages stay light on purpose, so stronger lifters may find the early weeks almost too easy (one reviewer routinely hit 15 or more reps on the first AMRAP sets). If you want heavier top-end work, look at the Kizen Powerbuilding preview or a dedicated peaking program instead. Infinite Off Season is deliberately a base-building block.

Program Type: 4 Week Programs, Powerlifting Program, Programs
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Last Modified: September 12, 2026

Greg Nuckols released 28 free training programs through his site, Stronger by Science. The bundle covers squat, bench press, and deadlift individually, with templates for beginner, intermediate, and advanced lifters at 1, 2, or 3 training days per week for each lift. Every program runs on a 4-week cycle, and you test your 1RM at the end of each cycle. The math: 3 lifts x 3 skill levels x 3 frequencies = 27 programs, plus a 4th deadlift variation (low volume, medium volume, and high volume in addition to the standard beginner version) = 28 total.

The design comes from Nuckols’ data-driven approach to strength training. Instead of a single fixed program, the bundle gives you a modular system: pick your lift, your experience level, and how many days per week you can train that lift. You use the squat, bench, and deadlift programs together, each running at whatever frequency fits your schedule. Intermediate and advanced templates add lift variations (front squats alongside back squats, for example), while beginner programs focus on the competition lifts to build the movement pattern first.

These programs are a good fit for intermediate and advanced lifters who want a percentage-based, structured template they can customize by frequency. Beginners can run them too — the 1x per week beginner versions are the most approachable entry point. You’ll need a 1RM estimate for each lift to get started. If you’re brand new to powerlifting, you might get more mileage from a full-body novice program first. See also: Greg Nuckols High Frequency Program (free spreadsheet).

Program Type: Bench Press Workout Program, Deadlift Program, Lift Specific Program, Powerlifting Program, Programs, Squat Program
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Last Modified: September 12, 2026

Ivysaur 4-4-8 is a free 3-day full-body beginner barbell program built around two weekly templates: Week A and Week B. Each session alternates between a 4×4 main-lift set and 4×8 volume work across the squat, deadlift, bench press, overhead press, barbell row, and chin-ups. The program runs 30 weeks with auto-advancing loads built into the spreadsheet.

The program was posted to /r/fitness by /u/ivysaur as a direct response to the shortcomings of Starting Strength and StrongLifts 5×5. Instead of a fixed linear jump each session, progression is driven by AMRAP sets. You hit your top set for as many reps as you can, and that number determines how much weight goes on the bar next week. It’s more volume than StrongLifts and you get to squat less often, which many beginners find easier to recover from.

It’s a good fit for true beginners and for lifters coming off StrongLifts or Starting Strength who want more bench and deadlift frequency. The weekly load jumps are aggressive, so you’ll hit a wall faster than you would on a slower LP program. Have a follow-on program ready. Once you’ve run out of steam on this one, the Heavy Light Medium (HLM) program is a natural next step.

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Last Modified: September 12, 2026

PHAT (Power Hypertrophy Adaptive Training) is a 5-day powerbuilding program created by Dr. Layne Norton. It splits the week into two power days and three hypertrophy days, with each session built around a major compound movement.

The program blends heavy low-rep power work with higher-rep hypertrophy work. It’s a good fit for bodybuilders who want to add real strength to their size work, or lifters who want to look athletic and actually be strong.

PHAT is best for intermediate lifters who can commit to five days per week and recover from that kind of volume. If you’re newer to lifting, you’ll make faster progress on a simpler program like the Candito Linear Program before tackling PHAT’s demands.

Program Type: 4 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs
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Last Modified: September 12, 2026

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.

Program Type: 6 Week Programs, Programs, Strength Training Program
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Last Modified: September 12, 2026

Created by John Sheaffer (aka Johnny Pain), Greyskull LP is a 3-day-per-week full body routine for novice lifters. You train Monday, Wednesday, and Friday, hitting squats and a press or bench variation every session, with deadlifts mixed in. Each session follows the same basic structure: two work sets of 5, then a final “5+” AMRAP set on the main lifts.

The AMRAP set is what separates Greyskull LP from programs like Starting Strength and StrongLifts 5×5. Those programs have you stop at 5 reps on every set. Greyskull LP keeps the linear progression (adding weight every session), but lets you go all out on the last set. That extra volume helps you build more muscle alongside the strength gains, and it gives you a longer productive run before you stall.

This is a beginner program. If you haven’t stalled on linear progression yet, you’re exactly who it’s designed for. If you’ve already burned through a novice LP and stalled multiple times, you’ll get more out of something like GZCLP, which is built for people who’ve outgrown the basic add-weight-every-session model.

Program Type: 6 Week Programs, Programs, Strength Training Program
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Last Modified: September 12, 2026

The Dumbbell PPL (Push Pull Legs) program from r/Fitness is a dumbbell-only hypertrophy routine created by Reddit user u/gregariousHermit. It’s built for lifters who train at home with limited equipment or travel frequently and get stuck in small hotel gyms.

You only need adjustable dumbbells, a bench, and a pull-up bar. The program runs as a 3-day or 6-day cycle, uses double progression (work up to 12 reps, then add weight), and covers all the major muscle groups across push, pull, and leg days.

I’d recommend this for beginners or early intermediates who genuinely don’t have access to a barbell setup. It’s a well-organized program with a clear progression scheme.

: dumbbells alone won’t let you load heavy compound movements like squats and deadlifts the way a barbell will. If you have access to a barbell, you’re better off running the barbell Reddit PPL instead. But if dumbbells are what you’ve got, this is one of the better options out there.

Program Type: Bodybuilding Program, Programs
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Last Modified: September 12, 2026

Alberto Nunez’s Upper Lower Program is a free 15-week hypertrophy program built around a 4-day upper/lower split. It’s designed by the head bodybuilding coach at 3D Muscle Journey (3DMJ) and 2022 WNBF Mr. Universe winner. The program comes in 4 variants – arms & delts dominant, torso dominant, quad dominant, and glute-ham dominant – so you can pick the one that matches your weakest body parts. Each variant still trains your full body twice per week. You just get extra volume where you need it most.

What I like about this program is how simple the progression system is. You pick a weight, work your way up through the rep range, then add load. No percentages, no math. RPE targets keep the intensity true without overcomplicating things.

It’s a solid pick for beginners and intermediates who want a structured hypertrophy plan without a steep learning curve. One caveat: if you’re an advanced lifter already doing 5+ days per week of high-volume training, this might feel like a step back in total weekly volume. It’s intentionally moderate, landing around 14-18 sets per muscle group per week, lower than a program like PHAT or a typical John Meadows setup. All credit goes to Alberto Nunez and 3D Muscle Journey for making this available for free.

Program Type: 15 Week Programs, Bodybuilding Program, Programs
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Last Modified: September 12, 2026

Ben Pollack’s free powerbuilding program is a 7-week training plan built for lifters who want to get both stronger and bigger but don’t have the recovery capacity (or schedule) for 5-6 days in the gym. It runs 3 days per week, alternating between push/pull/legs weeks and full body weeks. If you’ve got more bandwidth, you can also run it on a rolling 4-day schedule and finish in about 5 weeks.

The program comes from Ben Pollack (a.k.a. PHDeadlift), who held the all-time world record raw total of 2,039 lbs at 198 lbs and later earned his IFBB Pro card in bodybuilding. The guy has a PhD in the history of strength from the University of Texas, too. So yeah, he’s qualified.

What I like about this program is that it’s built for real-life constraints. Plenty of “powerbuilding” programs are really just bodybuilding with squats and deadlifts bolted on. This one programs heavy competition-style lifts next to real hypertrophy work (myo-reps, AMRAP sets, brutal 20-rep high bar squats, dead-stop deadlifts), and the blend is well thought out.

The instructions on Ben’s Substack are dense. He writes out exercise-by-exercise coaching cues for every session, which is great for learning but a lot to parse on your first read. The spreadsheet handles tracking, but read the write-up first so the “why” behind each workout makes sense.

Program Type: 7 Week Programs, Powerbuilding Program, Programs
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Last Modified: September 12, 2026

The Reddit PPL is a 6 day push/pull/legs program built on linear progression. You train a push day, a pull day, and a leg day, then run all three again, with one rest day to finish the week. The barbell lifts (squat, bench, deadlift, overhead press, and rows) drive your progress and add weight every session you hit your reps, while the rest of each day is hypertrophy work to build size.

It came from Reddit user u/Metallicadpa and became the recommended PPL routine in the r/Fitness wiki. The idea is simple. You progress the main lifts the way a beginner program like GZCLP does, then wrap that in enough accessory volume to actually grow. If you’ve finished a basic linear progression and want more bodybuilding work without giving up strength gains, this is the natural next step.

It’s best for late beginners and early intermediate lifters who can train six days a week. If you can’t get to the gym that often, or you’re brand new to lifting, you’ll get more out of a 3 day full body program first. Run this when you have the time and a year or so of consistent training behind you.

Program Type: Bodybuilding Program, Powerbuilding Program, Programs, Strength Training Program
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Last Modified: September 12, 2026