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 PressÂ
- Days per Week = 6
- Experience Level = Intermediate
- Bench Press Frequency = 3
Pro Tip:Â 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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6 Week Russian Bench Press Peaking Program (3 Day)
The 6 Week Russian Bench Press Peaking Program is a free, percentage-based bench press cycle that runs 3 days per week for 6 weeks. It’s modeled directly after the Russian Squat Routine — the same high-frequency grid structure, just applied to bench. You enter your current 1RM, and the spreadsheet calculates every working weight for all 18 sessions. The cycle ends with a single at 105% of your starting max.
The idea behind the program is simple: spend 3 weeks piling up volume at 80% to 85%, then taper into progressively heavier singles as you peak. Week 6 Day 3 is your test — 1 rep at 105%. The approach is nothing flashy, but the accumulated work in weeks 1 through 3 is what makes the peak possible. It’s a bench-specific adaptation of a Soviet-era training method that’s been used successfully for decades.
This program is best for intermediate or advanced lifters who already know their bench 1RM and want to peak it — whether for a meet or just a personal best. It’s not a general strength program, and it’s not for beginners. If you’re newer to bench training, you’ll get more out of a program like the KIZEN 6 Week Bench Peaking Program first.
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Candito 6 Week + Advanced Bench Press Hybrid Program
The Candito 6 Week Advanced Bench Press Hybrid is a free 6-week bench specialization program by Jonnie Candito. It combines his Candito 6 Week Strength Program as the base for squat and deadlift work, then replaces the bench press entirely with his Advanced Bench Press Program. You’ll train 4 to 5 days per week over 6 weeks, with bench frequency ranging from 5 sessions per week in the early high-fatigue phase down to 2 per week in the volume block. Loading is driven by % of 1RM with an RPE column throughout.
The structure follows Candito’s Advanced Bench framework: weeks 1 to 3 are a maximum-fatigue block with high bench frequency and volume, week 4 drops frequency and adds specificity, week 5 hits a high-intensity peak set, and week 6 is the max-out. Squat and deadlift follow the standard 6-week progression alongside the bench work. The sheet also includes a Candito-prescribed deload week and a taper week sourced from Calgary Barbell’s structure (labeled as such, not Candito’s work).
This program is for advanced lifters who want to prioritize bench press while keeping squat and deadlift moving. You need to know your current 1RM for all three lifts and be familiar with RPE before you start. It’s not a beginner program. If you haven’t run the base Candito 6 Week Strength Program yet, start there first.
(more…)Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet
The Metallicadpa 6 Day PPL is the canonical free Push/Pull/Legs routine from r/Fitness, written by /u/metallicadpa. You train six days a week across two Push days, two Pull days, and two Leg days. Compound lifts use a 5/5+ AMRAP structure (five straight sets, then an all-out rep set), and loads are driven by your 1RM inputs so the spreadsheet suggests starting weights for you.
The program runs indefinitely with session-to-session linear progression. When you hit the target reps on your AMRAP set, the sheet advances your load for the next session automatically. Upper body lifts go up 2.5 kg at a time; lower body lifts go up 5 kg. The idea is to keep adding weight as long as you can before accumulating fatigue forces a reset, which is the core mechanic of linear progression borrowed from programs like GZCLP.
This program suits intermediate lifters who can recover from six training days per week and want high-frequency hypertrophy work built into a clear structure. If you’re newer to lifting or can only make it to the gym three or four days a week, you’ll get more out of starting with the PPL spreadsheet collection, which covers shorter variants of the same split.
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Super Squats Program Spreadsheet (20-Rep Squats)
Super Squats is a 6-week, full-body program built around one savage set of 20-rep breathing squats. It comes from Randall Strossen’s classic book of the same name, and lifters have used it to add serious size for decades.
The idea is simple and a little scary. You load your 10-rep max, then squat it for 20 reps, sucking in big breaths between the hard ones near the end. You do that three days a week, add 5 lb every session, and eat like you mean it.
It works best if you can already squat with solid form and you want fast size more than a polished physique. If you want a gentler place to start, our 7 Week Hypertrophy Program is an easier on-ramp.
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Askold Surovetsky 16-Week Powerlifting Program Spreadsheet
Askold Surovetsky’s 16-week powerlifting program is a percentage-based system that programs squat, deadlift, and bench press across 8 microcycles. It was designed by Surovetsky – an Honorary Coach of Russia, CMS in powerlifting, and European Powerlifting champion – and has been tested over 3 years with lifters at different levels. The program runs 3 days per week. Squat-focused and deadlift-focused weeks alternate, and bench press is trained every session using one of two bench systems.
What I like about this program is how structured and self-contained it is. You plug in your maxes, and every set, rep, and percentage is laid out for you across all 16 weeks. No guesswork. Intensities ramp from about 74% up to 88% on working sets, with max-out sessions built into weeks 7 and 8. It’s a style of programming you’ll see in other popular Russian systems like Sheiko, but the structure here is more rigid and less customizable.
One thing to know going in: this program doesn’t include any accessory work. It programs only the three competition lifts, and bench is trained at all three weekly sessions, so pressing volume is already high. If you’re someone who needs plenty of variety or accessory volume, this might feel limited. But if you want a focused, no-nonsense peaking program for the big three, it does the job well.
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10 Week PRS Beginner Powerlifting Program
The PRS 10-Week Beginner Powerlifting Program is a free percentage-based program from Progressive Resistance Systems (PRS). It’s built to give a newer lifter a structured run at the squat, bench, and deadlift without guesswork.
Rather than locking your percentages in for the whole block, the program adjusts your training maxes every couple of weeks based on how you actually perform on AMRAP and plus sets. That keeps the weights true as you get stronger.
It’s a good fit for beginners who know their rough 1-rep maxes and want a real powerlifting structure. If you’d prefer a rep-based linear progression instead of percentages, our GZCLP program is another solid beginner option.
Table of Contents
PRS 10-Week Beginner Program Spreadsheet
PRS shares the program as a free, editable Google Sheet. The embedded copy below is the full program. Enter your training maxes and the sheet lays out your weights, sets, and reps for every session.
To use it yourself, open it and make your own copy (File then Make a Copy), then plug in your numbers. The accessory work is RPE-based, and your training maxes update at the built-in retest points.
Program via Progressive Resistance Systems (PRS) free programs.
About Progressive Resistance Systems
Progressive Resistance Systems is a powerlifting coaching team that puts out a few free, well-built program spreadsheets alongside their paid coaching. Their free templates are popular for being clearly laid out and genuinely auto-adjusting rather than static.
How the 10-Week Beginner Program Works
The program is percentage-based and runs for 10 weeks. You start by entering your training maxes, and the sheet adjusts them every two to three weeks based on your performance, so the weights track your real progress instead of a fixed plan.
Retests happen through plus sets and AMRAPs at weeks 2, 3, 4, and 7, and the deadlift training max gets reset in week 4 based on how the set rated on RPE. Accessory work is prescribed by RPE so you can match it to how you feel that day.
Other Free PRS Programs
Once you outgrow the beginner program, PRS also publishes a free 15-week intermediate program and a 2022 15-week program with multiple versions for 3x or 4x weekly bench frequency and conventional or sumo deadlift. You’ll find all of them on the PRS free programs page linked above.
Frequently Asked Questions
What is the PRS 10-Week Beginner Powerlifting Program?
It’s a free 10-week percentage-based powerlifting program from Progressive Resistance Systems. It trains the squat, bench, and deadlift off your training maxes and adjusts those maxes every few weeks based on your AMRAP and plus-set performance.
Is the PRS program free?
Yes. PRS shares it as a free, editable Google Sheet. The version embedded here is a Lift Vault copy of their sheet so the link stays stable. Make your own copy before entering your numbers.
Do I need to know my 1-rep maxes?
Yes, you’ll want at least rough 1-rep maxes to set your starting training maxes. From there the program retests you with plus sets and AMRAPs and adjusts the maxes for you, so the starting numbers don’t have to be perfect.
How does the program progress?
It’s autoregulated through your training maxes. At built-in retest points in weeks 2, 3, 4, and 7 the program reads your AMRAP performance and updates your maxes, with the deadlift max specifically reset in week 4 based on RPE.
Is it good for a complete beginner?
It suits a beginner who can already perform the three lifts and knows roughly how strong they are. If you’ve never tested a max or are brand new to the barbell, a simpler rep-based program like GZCLP may be an easier first step.
What comes after the 10-week beginner program?
PRS offers a free 15-week intermediate program and a 2022 15-week program with multiple bench-frequency and deadlift-stance versions. Those are the natural next steps once linear-style progress on the beginner program slows down.
Prison Workouts (9 Variations, No Equipment)
Prison workouts are typically bodyweight workouts that can be performed using no equipment and minimal space. In this way, they are also great to use as hotel workouts, home workouts, and other areas with limited room to move around. (more…)
StrongLifts 5×5 Workout Program Spreadsheet
StrongLifts 5×5 is a 3-day-per-week beginner strength program built around two alternating workouts. Workout A is squat, bench press, and barbell row. Workout B is squat, overhead press, and deadlift. You train each one 3 times every two weeks, always squatting, adding 5 lb to the bar each session. Mehdi at stronglifts.com based it on Bill Starr’s 5×5 from the 1970s.
The idea is pure linear progression: no percentages, no wave loading, no periodization. You just add weight every single session until you can’t anymore. That simplicity is the whole point. Every session you squat, which is what drives the strength base. It’s the easiest possible novice program to follow, by design.
StrongLifts is for true beginners or people coming back after a long layoff. If you’ve been lifting consistently for more than 6 months, you’ll probably stall faster than the program expects, and something like Starting Strength or GZCLP may serve you better. Both the lb and kg versions of the spreadsheet are below.
(more…)Chad Vaughn 4 Weeks to Bigger Lifts Weightlifting Program Spreadsheet
4 Weeks to Bigger Lifts is a short Olympic weightlifting program from Chad Vaughn, a two-time Olympic weightlifter. It runs five days a week for a month and works the snatch, the clean and jerk, and supporting squat and pull work.
While the name sounds like a peaking cycle, this is really a technique and position primer. The reps stay low, and the point is cleaning up how the lifts feel so they hold up when you go heavy again.
It’s a good fit if you can already do the lifts and want a month to fix your positions and make them feel automatic. Vaughn first shared it as a free Breaking Muscle program. If you’re after a peaking block or a way to push your total, this isn’t it, so come in expecting cleaner lifts rather than bigger numbers.
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Building the Monolith Program Spreadsheet (kg + lb)
Building the Monolith is a 6-week strength and size program from Jim Wendler, the creator of 5/3/1. You train 3 days a week, and every session pairs a heavy lower body lift with a press and a pull. Loads run off a training max set at 85% of your true 1RM, which keeps the high-rep work like 5×5 squats and 10×5 pressing hard but doable.
It’s a brute-force plateau breaker. Standard 5/3/1 runs slow monthly waves; Building the Monolith front-loads a huge amount of squatting and pressing over six hard weeks to pack on muscle and work capacity fast. You can see its DNA in later high-volume templates like GZCL and nSuns. Wendler wrote it for lifters who had stalled and wanted a short, punishing block to shake things loose.
This one’s built for advanced lifters trying to break a plateau. You need a solid strength base and the recovery to handle the volume while eating and sleeping to match. If you’re a novice or still adding weight every week on a linear program, you’ll get more out of standard 5/3/1 for now. For a bench-focused take on the same idea, check out Benching the Monolith.
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nSuns 5/3/1 Program Spreadsheets (4 Day, 5 Day, CAP3, and More)
nSuns 5/3/1 is a high volume linear progression powerlifting program inspired by Jim Wendler’s 5/3/1. It comes in 4, 5, and 6 day versions (plus squat and deadlift focused variants), and it progresses weekly instead of monthly.
Each day you’ll work the main lift for 9 sets, including an AMRAP set that drives next week’s weights, then a secondary lift for 8 more. It’s a ton of volume. Those who stick with it tend to add pounds to their total quickly, and the extra work capacity pays off in whatever program they run next. All of the spreadsheets below were assembled by Redditor /u/nsuns.
nSuns is best suited to late stage novices and early intermediates who recover well and want to push hard. If you’re brand new to lifting, you’ll progress faster on a simpler program like Starting Strength – a true novice can add weight multiple times per week and doesn’t need this much volume.
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Kizen 16 Week Powerbuilding Program (4 Week Preview + PDF)
This is the free first 4 weeks of Kizen’s 16 week powerbuilding program, put together by Silent Mike, Bart Kwan, and Omar Isuf. You train 6 days a week: three days built around the big three and their variations, and three accessory days run almost entirely as supersets. It comes with a PDF that walks through the reasoning behind the split.
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Dietmar Wolf Norwegian Powerlifting Program Spreadsheets (Raw)
Dietmar Wolf runs coach education for the Norwegian Powerlifting Association, which is where these programs come from. Everything on this page is set up for raw lifting. If you compete in gear, the equipped versions are here. The programs below are either attributed to him or released directly by the Norwegian Powerlifting Association, and they represent one of the more successful national approaches in the sport.
A note on gear, because the federation’s own page is misleading here. Wolf wrote these for single-ply lifting, and styrkeloft.no still files them as equipped programs. The spreadsheets below are not the raw originals: they were adapted for raw lifting, and the beginner and intermediate sheets carry both sets of numbers, with a geared competition squat row sitting next to a raw one. Unless a lift says otherwise, run it raw. The high volume sheet takes a raw max as its input. What ties them together is moderate intensity and high frequency, run consistently rather than in dramatic peaks. Three of the four are 3 day programs. The fourth, from a Norwegian lifter rather than from Wolf himself, runs 4 days.
The first three spreadsheets came from the Norwegian Powerlifting Association’s site and have been loosely translated into English. The original Norwegian files are at the bottom of this page if you would rather work from those. If you would like to contribute a better translation, please let me know and I will post it.
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Norwegian Equipped Powerlifting Program Spreadsheets (Dietmar Wolf)
Four equipped powerlifting programs from Dietmar Wolf, who runs coach education for the Norwegian Powerlifting Federation. Two are 15 week peaking blocks built to put a number on the board on a given date. Two are 8 week volume blocks meant for the time between meets.
Each one comes in a 3 day and a 4 day version, and they are written for gear. The peaking programs run squat suit and bench shirt work alongside raw sets, so the sheet asks for both a geared max and a raw max. The volume programs are knee wraps only, which makes them the gentler entry point if you are new to lifting in equipment.
If you lift raw, you want the raw versions of these same programs instead. Same author, same structure, percentages written for lifting without gear.
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Bill Starr 5×5 Workout Routine Spreadsheet
The Bill Starr 5×5 is a three-day-a-week barbell program built on weekly linear progression. You train Monday, Wednesday and Friday, the days run heavy, light and medium in that order, and each session is squats plus one press plus one pull. Every 5×5 is a ramp, not five sets across, so only the last set is a genuinely hard set.
The progression is the whole program. You work up to your current five-rep maxes over three or four weeks, hit them, then keep adding the same small increment every week and set a personal record each Monday until you stall.
There’s no percentage chart and no deload schedule. You go up until you can’t, then you reset a few weeks back and climb again.
This suits an intermediate lifter who has run out of road on a beginner program that adds weight every session. It’s a poor fit if you want variety, if you can only train twice a week, or if you need to peak for a meet on a fixed date. The version on this page is the linear one, and the spreadsheet below does the weekly maths for you.
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Doug Hepburn Method Powerbuilding Program Spreadsheet
Doug Hepburn was a Canadian strongman who won the 1953 world weightlifting title and the 1954 Commonwealth Games, and he did it on training that looks almost too plain to work. Four days a week, two lifts per session, squat and bench on one day, deadlift and overhead press on the next. No percentages chart, no wave loading, no accessory list.
The method itself is one idea. You pick a weight you can handle, you keep it exactly the same, and you add a single rep each session until you hit the target. Only then does the weight go up, by five or ten pounds, and the whole climb starts again.
Everyone else in the 1950s was chasing heavier bar loads week to week. Hepburn added volume at a fixed load and let strength come from the accumulated work.
There are two programs here, A and B, and each has a power phase and a pump phase. I’d run this if you like simple, repeatable training and you’re happy to be patient. The catch is that it’s slow, it’s repetitive, and it programs almost no direct arm or back work, so if you want a varied session or you’re chasing a peak for a meet on a date, this is the wrong program.
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Brandon Lilly’s Cube Method Program Spreadsheet
The Cube Method is a 10-week powerlifting program from Brandon Lilly, built around the squat, bench, and deadlift. You train four days a week: one day each for the big three, plus a fourth bodybuilding day for your weak points. Each main lift gets worked once a week, and week to week it rotates through a heavy day, an explosive day, and a rep day so you’re never grinding the same style twice in a row.
The cycle runs as three 3-week waves and finishes with a meet week where you test new maxes. Every load is figured as a percentage of your 1RM, and the loads climb wave over wave while the reps drop.
Lilly wrote the program, in his words, “out of my absolute frustration with my training, myself, and the sport of powerlifting.” It’s a back-to-basics answer to overcomplicated programming. Instead of chasing one quality at a time, the Cube develops heavy strength, bar speed, and rep volume together and rotates them so each lift sees all three. If you’ve run Jim Wendler’s 5/3/1 or the Juggernaut Method, the wave idea will feel familiar. The Cube just spreads the three styles across your lifts each week instead of moving every lift through the same block together.
It’s built for intermediate and advanced lifters who already have a solid 1RM and a meet or a test day on the calendar. The percentages run high, so you need real numbers to work from. If you’re newer and still adding weight to the bar most weeks, you’ll get more out of a linear program like GZCLP first, then come back to the Cube once that stalls.
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David Laid DUP Program: The 6 Day PPL Split Explained
David Laid’s DUP program is a six-day push/pull/legs split that runs daily undulating periodization across a four-week block. Squats and deadlifts each come around twice a week, bench and overhead press once, and the heavy compound work is programmed at 85% and above for most of the block.
Daily undulating periodization means the rep scheme changes session to session rather than week to week, so a lift might be heavy triples on one day and sets of eight three days later. The idea is to hit strength and size inside the same week instead of spending a month on each one. Assistance work sits at three to four sets of 10 to 12 and there is a fair amount of it.
This is a hard program and it’s aimed at people who want to look like they lift. If your goal is a bigger total, the frequency and the accessory volume are working against you more than for you. I’d run it for a block if you want to be beaten up in an enjoyable way, not if you’re eight weeks out from a meet.
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Bulgarian Method Program Spreadsheet
The Bulgarian Method is built on specificity, frequency and intensity: work up to a daily max on a small number of lifts, and do it often. This spreadsheet is based on Greg Nuckols’ Bulgarian Manual, which adapts the approach to one session per day instead of the two or three the original Bulgarian weightlifting program used.
This is advanced training and it is not a good fit for beginners or early intermediates. It asks you to judge your own capacity daily and adjust intensity on the spot, which is a skill that takes years to develop. If you cannot yet tell the difference between a heavy day and a bad day, this will grind you down.
The spreadsheet holds four separate templates rather than one program, and the order you run them in matters. Three of them are on-ramps; the fourth is the full approach.
(more…)TSA 9 Week Intermediate Powerlifting Program (v1.0 + v2.0)
The TSA 9 Week Intermediate Program is a free 9-week powerlifting peaking program from The Strength Athlete. It runs 4 days per week using a daily undulating periodization (DUP) structure, with squat and deadlift each trained twice a week and bench press trained three or four times depending on which version you run. The cycle ends with a test week (or mock meet) where you go for new maxes.
The program blends percentage-based loading with RPE-driven autoregulation. You load the main lifts off your 1RM, but RPE keeps the top sets in check, especially as the cycle peaks. The first four weeks build volume at moderate intensity, Week 5 is a deload, and Weeks 6-8 ramp intensity while volume drops. Week 9 is the test. There are two versions: v2.0 (the current recommended version) adds heavier top sets with higher-rep backoff work and more bench frequency; v1.0 is the original DUP template with a fixed percentage structure and a warmup tab included.
This program is built for intermediate powerlifters who already have a current 1RM for all three lifts and are comfortable with RPE. If you’re still new to the big three or don’t have a true 1RM to work from, start with the TSA 9 Week Beginner Powerlifting Program first. The intermediate program assumes you can recover from 4 days of training per week and is a strong choice if you’re peaking for a meet or a mock-meet test.
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