Workout Routine Database

Once adding weight every session stops working, the next step is a program that varies intensity across the week instead of grinding the same thing every time. These are seven of the most popular intermediate powerlifting programs, each with a free spreadsheet.

They cover a wide range. Some are weekly-progression templates you can run indefinitely, others are fixed 6 to 16 week blocks built toward a meet. Most train the squat, bench, and deadlift two or more times a week with variations filling in the rest.

Moving on too early costs you progress. If you can still add weight week to week on a novice program, keep doing that. There is nothing here that will outperform linear progression while linear progression is still working.

Program Type: 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: September 10, 2026

The Juggernaut Method is a 16-week strength program created by Chad Wesley Smith of Juggernaut Training Systems. It trains the squat, bench press, deadlift, and overhead press four days per week, with each session built around one primary lift followed by supplemental and accessory work. The program runs four waves (10s, 8s, 5s, and 3s), each lasting four weeks. Every wave runs through the same four-phase sequence: Accumulation, Intensification, Realization (an AMAP set), and Deload.

The core idea behind Juggernaut is submaximal volume that builds toward a test. You work from a Training Max set at 90% of your 1RM, run progressively heavier sets each week, then hit an AMAP (as many reps as possible) in week three of every wave. That rep count drives the progression into the next wave. It’s closer in spirit to 5/3/1 than to a linear progression. Both use a training max and a monthly AMRAP test, but Juggernaut uses more total volume across each wave and a longer 16-week structure before cycling back.

I’d recommend Juggernaut for intermediate lifters who’ve stalled on simple linear progression and want a program with more structure and volume. You need to handle four days per week and enough recovery to run meaningful AMAP sets each month. It’s not a good starting point if you’re still making week-to-week gains on a beginner program. You’ll get more out of something like GZCLP first. The Inverted Juggernaut Method is a variation worth looking at once you’ve run the base version.

Program Type: 16 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: September 10, 2026

The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It runs four days a week on an upper/lower split, with each half of the body getting one heavy day and one dynamic day.

It comes in two lengths from the same sheet. Run it as 10 weeks for a general training block, or as 12 weeks if you are peaking for a meet, in which case the last two weeks are the peak.

Progression runs off AMRAP sets rather than a fixed weekly jump. You record how many reps you hit and the sheet decides whether your training max moves, which means a bad week does not push you into weights you are not ready for.

Program Type: Bodybuilding Program, Peaking Program, 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: August 24, 2026

Joe Delaney’s 5 day full body workout split is a bodybuilding workout routine focused on aesthetic goals and having fun in the gym. It came out of Joey D’s own training experience with different workout splits, and it’s how he was training himself when he published it in January 2020.

Program Type: 6 Week Programs, Bodybuilding 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: August 24, 2026

The Bridge is an 8 week strength program from Jordan Feigenbaum and Austin Baraki at Barbell Medicine. You train 3 days a week on the competition lifts plus close variations, and the whole thing runs on RPE rather than percentages of your 1RM.

The name describes the job. It’s built for lifters finishing a novice linear progression like Starting Strength or Strong Lifts 5×5, where adding weight every session has stopped working and the next step is a program that varies intensity across the week.

Sessions run 70 to 90 minutes, which is longer than most novice programs and worth knowing before you start. Learning to rate RPE accurately is the other adjustment, and it takes a few weeks. The review section below includes a well-known critique of whether this is the right first step straight off a novice LP.

Program Type: 8 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: August 23, 2026

Ken Lain built the Matrix bench programs to peak his own bench press, and there are two versions of it. Both run 10 weeks on two bench days a week: an A workout that opens with a heavy single and follows it with backoff volume, and a lighter B workout. The rep count on the backoff sets drops by one every week while the percentages climb.

The heavy single is the unusual part. You’re pulling a near-max single every A session from week 1 and pushing past 100% of your entered max in the back half, then dropping straight into a set of 10, 9, 8 and so on. Week 10 is the test: the modified version works up through 100%, 104% and 108%, the original takes a single shot at 110%.

Both versions call for a heavy and a light bench day, but the original is much more aggressive, especially on the heavy days. It opens at a 98% single in week 1 where the modified opens at 90%, and it runs 3 backoff sets instead of 2. Most lifters should start with the modified version.

Program Type: 10 Week Bench Press Programs, 10 Week Programs, Bench Press Workout 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: August 23, 2026

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.

Program Type: Bodybuilding 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: August 22, 2026

This 10 week powerbuilding program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. On this program you’ll hit a major compound movement (for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises.

Program Type: 10 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: August 22, 2026

Popularized by Jason Blaha, Ice Cream Fitness is a novice strength program with more accessory work than similar programs like Starting Strength and Strong Lifts, so you add size while you add strength.

In 2019, Blaha released Ice Cream Fitness 2.0. It reduces working sets to 3 sets of 5 instead of 5 sets of 5 and reduces some of the exercise variety. The core goal of the program, helping novices rapidly gain strength and size, remains the same.

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: August 21, 2026

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 split lets you hit each muscle group more often, and the extra weekly volume is what drives the growth. 

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.

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: August 21, 2026

Deathbench is a 10 week bench specialization program from Redditor Matt Disbrow (/u/mdisbrow). You bench twice a week for the whole block: one heavy day built on ten ramping top sets, and one volume day where the bench weight stays fixed and the accessory work does the damage. It’s a disciple of the “if you want a bigger bench press, bench more” church.

The heavy day is where the name comes from. You work up through 5 sets of 3, then 3 sets of 3, then 2 sets of 2, ten sets in total, and the weights climb about 5 lbs a week across the block. Everything after that is triceps and midsection volume, and the doses are big: skull crushers for 5 sets of 12, triceps extensions for 5 sets of 20, and ab wheel for 5 sets of 25, every single session.

Matt has stated that he originally intended Deathbench for lifters benching 315 lbs or more, though he’s seen progress from someone benching 275. There’s no magic number, but if you’re well under that, a 3x weekly bench program like Greg Nuckols’ 28 Programs will likely serve you better. This program assumes you can already handle heavy pressing volume twice a week.

Program Type: 10 Week Bench Press Programs, 10 Week Programs, Bench Press Workout 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: August 20, 2026

Ed Coan’s peaking program is a straight percentage ladder that walks a lift from a 10-rep starting point up to a new single over 12 or 14 weeks. You train the lift once a week for two work sets, the reps drop as the weeks go by, and the percentage climbs every week without exception. There is no autoregulation and nothing to decide week to week.

The percentages run past 100% on purpose. Week 11 of the 12 week version calls for two doubles at 103.7%, and the last week is a single at 111.1%. That means the number you enter is your current max, and the program is built to walk you up to a number about 11% above it. Both versions finish at that same 111.1% single.

It’s a peaking block, so it suits a lifter with an established max and a meet or a max attempt on the calendar. You can run it for one lift or all three. If you’re still adding weight to the bar every week, a linear progression will get you more than this will, and if you specifically want a deadlift peak, Coan’s Coan Phillipi Deadlift Routine is the better known option.

Program Type: 10 Week Programs, 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: August 20, 2026

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 will also add real strength.

Program Type: Powerbuilding 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: August 20, 2026

Are you just looking for great upper/lower split workout programs to run?

If so, check out these links for spreadsheets and additional info.

1. nSuns 4 Day LP
2. SPF Powerbuilding
3. Brogains Powerbuilding
4. Jim Wendler’s 5/3/1
5. PHUL

What’s the best workout split for building muscle and gaining strength?

This question is a commonly asked question by many lifters. While a few splits are effective, such as the bro split, push/pull split, full body workout split, and push/pull/legs, the upper/lower split is arguably the most popular.

An upper/lower workout split can be used whether you’re a beginner, intermediate, or advanced trainee. If you have at least 3-4 days per week to train, you can effectively hit each major muscle group twice per week, which is often considered to be the optimal training frequency for muscle growth.

The increased training frequency also improves your skill and technique in the big three (squat, bench press, and deadlift). An upper/lower split also works if you prefer training 5 or even 6 days per week.

Better yet, an upper/lower split benefits anyone wanting to lose fat, build muscle, and gain strength without living in the gym. Since this split is so popular, there are plenty of upper/lower programs to pick from.

Below you will find the five best upper/lower split workout programs and a link to their respective spreadsheets so you can download a copy for free!

Program Type: Powerbuilding 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: August 19, 2026

Program Overview

MASS IMPACT is a 12 week hypertrophy program from Geoffrey Verity Schofield. You train 5 days a week on a Pull, Push, Legs, Pull, Push split, and sessions run about an hour. Intensity and volume shift month to month across the 12 weeks.

Program Type: Bodybuilding 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: August 19, 2026

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. 

Program Type: Powerbuilding 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: August 12, 2026

Bullmastiff is an 18 week base-building strength program created by Alex Bromley at Empire Barbell. It originally appeared in Alex’s book Peak Strength. You’ll train 4 days per week, with each day anchored by one of the four big lifts (squat, bench press, deadlift, overhead press) plus developmental and accessory work.

The program runs in two 9 week phases. The base phase builds work capacity and muscle by steadily ramping volume; the peak phase drops the volume, dials up the intensity, and points everything at a new 1RM in each main lift. AMRAP sets drive the weekly loading, and the spreadsheet does that math for you.

Bullmastiff is built for intermediate and advanced lifters who have a base of training behind them and want a long runway to a real peak.

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: August 11, 2026

GZCLP is a linear progression strength program for beginners, available in 3 day and 4 day versions. Each session is built from three tiers: a T1 main lift (starting at 5 sets of 3), a T2 variation (3 sets of 10), and a T3 accessory (3 sets of 15), with the last set of each tier an AMRAP.

It’s a simpler, faster-progressing version of Cody Lefever’s GZCL method. You add weight every time a lift comes up, like Starting Strength, but the tier structure gets you a lot more volume per session.

It’s highly customizable too: you pick the lifts you want to run in each tier, and the spreadsheets below handle the progression math for you.

Program Type: 12 Week Programs, 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: August 10, 2026

The GZCL Method is Cody Lefever’s powerlifting training framework, named after his Reddit username, /u/gzcl. This page collects free spreadsheets for every major GZCL program: General Gainz, Jacked & Tan 2.0, UHF, The Rippler, VDIP, and more.

Everything GZCL is built on a tier system. T1 is the day’s main lift (heavy, low reps), T2 is a variation of it (moderate weight and reps), and T3 is higher-rep accessory work. How each tier progresses is what separates the different programs.

If you’re a newer lifter, start with GZCLP, the linear progression version – it has its own page with dedicated spreadsheets. For the theory behind all of it, read Cody’s blog and the r/gzcl subreddit.

Program Type: 11 Week Programs, 12 Week Programs, 13 Week Programs, 15 Week Programs, 5 Week Programs, 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: August 9, 2026

Written by Calgary Barbell, the 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet. You can, however, run them even if you’re not prepping for a meet.

Both programs run 4 sessions per week, hitting the squat and deadlift 3 times per week and the bench 4 times (counting competition lifts and variations). Load is programmed with a mix of 1RM percentages and RPE, and both include a taper week if you’re peaking for a meet.

The two are quite similar. The main difference is that the 16 week program has a fuller progression of each lift, whereas the 8 week program is more of a training snapshot. These suit intermediate lifters who are comfortable working with RPE. For another proven free meet prep option, check out the TSA 9 Week Intermediate Program.

Program Type: 16 Week Programs, 8 Week Programs, 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: August 9, 2026