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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Kizen Infinite Off Season Program Spreadsheet
The latest free program from Kizen Training, Infinite Off Season, is geared for intermediate powerlifters training between competition cycles.
(more…)Strength Power and Fortitude 4 Week Powerbuilding Program Spreadsheet
The Strength Power and Fortitude (SPF) 4 week powerbuilding program by Brogan Pratt is an off season program for powerlifters designed to help build base strength and work capacity. It can be run as a 3 day or 4 day program and resets every 4 weeks, using an AMRAP set on week 4 to gauge progress.
(more…)10 Week Powerbuilding Program
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.
(more…)Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day)
The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. (more…)
PRIME 4 Week Powerbuilding Program Spreadsheet
The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session.
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KIZEN 6 Week Bench Peaking Program Spreadsheet
Hot off the presses (ha!), this is the free 6 Week Bench Press Peaking Program spreadsheet by KIZEN Training. I highly recommend signing up for the free course at KIZEN that accompanies this program and guides you every step of the way.
(more…)Takano 12 Week Olympic Weightlifting Program Spreadsheet
This is a 12 week Olympic weightlifting program with 3 to 6 training days per week, depending upon your classification. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications.
This program can be used in preparation for a weightlifting competition.
The program has seemingly been attributed to Bob Takano, though I have no idea if he had anything to do with it or not. You can find the best of Takano’s thinking in his book: Weightlifting Programming: A Winning Coach’s Guide.
Program Overview
Here’s a quick breakdown of the program. You’ll find more detail in the spreadsheet and the notes below.
- 12 week program
- 3 to 6 training days per week
- Appropriate for the following classifications: CIII, CII, CI, CMS
- Main exercise movements
- Hang Power Snatch
- Behind the Neck Push Press (BTNPP)
- Hang Power Clean
- Back Squat
- Snatch Deadlift
- Press
- Frequency for snatches, cleans, and jerks varies from 2-6 times per week, depending upon the lifter’s classification
- Accessory movements are also included
It is important to note that weight, sets, and reps are denoted like this: (weight/reps) x sets.
For example, (100/4)x3 means to lift 100 kg for 3 sets of 4 reps. (Or 100 lbs – the units do not matter).
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Fierce 5 Workout Program
The Fierce 5 workout is a great beginner bodybuilding program. It is a 2x weekly program that incorporates compound lifts and accessory movements to stimulate strength improvements and muscle growth.
(more…)GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]
Updates:
- May 18, 2020
- Added a section for “Key GZCL Concepts & Program Differences” which is a great overview of the different GZCL program options.
- I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for mobile users. All of the spreadsheets are still there, you will just need to click on the Google Sheets link with the green icon.
- In depth post on GZCLP programs added to new post
Bred from the popular Reddit user /u/gzcl (also check out his blog and personal subreddit), these easy to use spreadsheets and calculators are based on the general “GZCL Method” for powerlifting.
(more…)Simple Jack’d v1.0 + v2.0 Strength Training Program Spreadsheet
May 2020 Update: Added Simple Jack’d 2x spreadsheet. You should probably run v2.0, as the creator of the program considers it superior to v1.0.
Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.
(more…)Deathdealer Strength Program Spreadsheet
Deathdealer is a strength program influenced by 5/3/1 BBB and Simple Jack’d. Like 5/3/1, it is run in 3 week cycles, has one focus lift (i.e. T1 lift) per training session, and uses training maxes. Having a given number of goal reps for your T2 lift, to be completed in any number of sets, is borrowed from Simple Jack’d.
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10 Week Beginner Powerlifting Program (PRs on the Platform)
This is a 10 week powerlifting program for beginners. It was designed to help increase strength in the squat, bench press, and deadlift. It was created by PRs on the Platform.
(more…)Russian Squat Program + Routine Spreadsheet (Original and Masters Versions)
Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet.
Ivysaur 4-4-8 Beginner Program Spreadsheet
Ivysuar 4-4-8 Program Overview
Initially shared on Reddit’s /r/fitness community by /u/ivysaur, the Ivysaur 4-4-8 Beginner Program was designed to improve upon the foundation laid out by popular “sets of 5” novice lifting programs like Starting Strength and Strong Lifts. (more…)
Dorian Yates Workout Routine [1987-1992] Spreadsheet
Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. (more…)
Heavy, Light, Medium (HLM) Program Spreadsheet
Heavy, Light, Medium (HLM) programs are a simple and effective way to organize strength training. Each training session consists of either a heavy, medium, or light load for a given lift. The HLM training style is extremely flexible and can be used to accommodate many training goals.
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Greg Nuckols 28 Programs Spreadsheet
Greg Nuckols released 28 program variations through his site, Stronger by Science.
In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. He also co-authors the best monthly round-up of cutting edge research on strength, hypertrophy, and related subjects. It’s called MASS and it’s absolutely worth a look. He even has a free issue available as a preview.
See also: Greg Nuckols High Frequency Program (free spreadsheet) (more…)
Mdisbrow Deathbench 10 Week Bench Press Program Spreadsheets (Original + Taper)
Written and popularized by Redditor Matt Disbrow (aka /u/mdisbrow) – the Deathbench program is a disciple of the “if you want a bigger bench press, bench more” church.
Blest Beginner + Intermediate Powerlifting Programs
Garrett Blevins is a strength training coach, powerlifter, and co-creator of the Juggernaut A.I. training system. Below are three different powerlifting programs that he shared for free: an early novice powerlifting program, a late novice powerlifting program, and an early intermediate powerlifting program. (more…)
Mag Ort Deadlift Program Spreadsheet
The Magnusson Ortmayer (Mag/Ort) deadlift program is a brutal deadlift-only program that has helped tons of lifters add serious weight to their deadlift. If you’re looking to build out your work capacity for deadlifts, this is a great option. This is either an 11 or 12 week deadlift program depending upon if you desire to test your maxes on week 12.
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