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.
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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…)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…)Reddit Recommended Bodyweight Routine Spreadsheet
The Reddit Recommended Bodyweight Routine is a product of the /r/bodyweightfitness community. It combines pull ups, push ups, squats, dips, and hinge movements to help provide a full body strength workout with minimal required equipment.
(more…)5/3/1 for Beginners Spreadsheet & Tips
5/3/1 is one of the most popular strength training programs ever, influencing other programs like GZCL and nSuns along the way. Its popularity has stemmed from its simplicity, flexibility, and ability to be run over and over for long periods of time. It favors slow, steady, repeatable progression over the long term instead of programs that pile on the weight for a few weeks or months before progress grinds to a halt.
(more…)Armstrong Pull Up Workout Program Spreadsheet
This is a spreadsheet for the Armstrong Pull Up Workout Program. It is a 5 day per week routine designed to improve an athlete’s pull up strength.
Armstrong Pull Up Workout Program Overview
- Day 1: Complete 5 AMRAP sets
- Day 2: Start with 1 pull up and rest 10 seconds. Then do 2 pull ups and rest 20 seconds, and so on, until failure. Then decrease reps by 1, reducing rest periods by 10 seconds per set along the way, until back down to 1 rep.
- Day 3: Complete 3 sets of pull ups using three different grip variations (wide, neutral, supine). A supinated grip means the palms will be facing your body, similar to the grip used in a barbell curl.
- Day 4: Select a training max (e.g. 5 reps) and complete as many sets as possible until failure.
- Day 5: Complete 5 AMRAP sets
Related: Pull Up Muscles Worked
Armstrong Pull Up Workout Program Spreadsheet
via /r/fitness
Omar Isuf Pull Up Program Spreadsheet
It’s a pull up program by Omar Isuf. Check out Omar’s video below if you have any questions about the program. (more…)
Lean Muscle Building Workout Plans
Here are some of the best workout plans for building strong, lean muscle. These routines focus on high volume, which stimulates muscular hypertrophy in the athlete. Coupled with proper nutrition and recovery, these programs will help the athlete develop larger, stronger muscles.
(more…)Knees Over Toes Program – The Prehab Guys
The Patellogemoral Pain Prehab Program, also known as the “knees over toes program,” is a 17 week rehabilitation program to relieve knee pain. The goal of the program is to relieve anterior knee pain, which is experienced at the front and center of the knee, and kneecap pain.
The program uses a multi-phase approach to their exercises, making it accessible for all fitness levels.
(more…)15 Week Intermediate Powerlifting Program (2021 Update)
This is a 15 week intermediate powerlifting program from PRs on the Platform. It utilizes block periodization and can be run repeatedly or used to peak for a powerlifting competition.
(more…)10 Week Powerlifting Program [Brazos Valley Barbell]
Strength 2.0 is a 10 week powerlifting program created by David Woolson at Brazos Valley Barbell. The program utilizes 5 training days per week, calculates load based on RPE and percentage of one rep max, and ends with attempting to set a new one rep max.
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Full Year of Powerlifting Programming
David Woolson, strong and smart dude over at Brazos Valley Strength, has boldly declared that he intends to release free powerlifting programming over the next year.
(more…)6 Day 8 Week Intermediate Olympic Weightlifting Program (Glenn Pendlay)
This is a 6 day, 8 week Olympic weightlifting program originally shared by Glenn Pendlay. It was originally shared over the course of 8 weeks in 2015 on his blog. The program is designed to be run in preparation for a weightlifting competition and can be considered a peaking program. It is well suited for an average intermediate weightlifter.
Intermediate Olympic Weightlifting Program Overview
- This is an 8 week program, 6 days of training per week.
- It is designed for intermediate weightlifters.
- It can be used to peak for a weightlifting competition.
- It programs for the following lifts (1RM unless noted otherwise):
- Back squat (5 rep max)
- Front squat (3 rep max)
- Push press (5 rep max)
- Snatch from hip
- Snatch from knee
- Clean & Jerk
- Clean & Jerk (from hip)
- Clean & Jerk (from knee)
- Clean
- Overhead Press
- Power Snatch
- Power Clean
- The set and rep scheme is sets x reps (e.g. 2×3 means “2 sets of 3 reps”)
- EMOM = every minute on the minute
BarBend 10 Week Powerbuilding Program
The BarBend 10-week powerbuilding program was designed with the expertise of BarBend’s Fitness Editor Jake Boly MS CSCS, and is a program that was created in partnership with Gravitus mobile app.
(more…)6 Week High-Frequency Conjugate Powerlifting Program
This is a 6 week conjugate powerlifting program. It trains a wide variety of compound and isolation movements to build strength and develop muscle mass.
This program is described as a high-frequency, full-body training program. It was designed by Parakonan Training for the “humble-hungry” lifter: humble enough to know when to take weight off the bar and hungry enough to take what’s there.
(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…)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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