Free Programs and Spreadsheets
These are squat programs that call for the athlete to squat 1 day per week.
To search through all programs based on lots of different criteria, check out the Lift Vault Program Library.
Last updated
Experience level: Advanced, Intermediate
Weeks: 7
Periodization: Linear Periodization
Powerlifting meet prep program: No
Program goal:Hypertrophy, Strength
Uses RPE:No
Uses 1RM Percentage(%):Yes
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5/3/1 BBB for bodybuilding is an interpretation of Jim Wendler’s 5/3/1 BBB strength program that is focused on bodybuilding aesthetics and hypertrophy instead of raw strength.
It is run for 7 weeks per cycle with 4 training days per week. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 12
Powerlifting meet prep program: No
Program goal:Powerlifting, Strength
Uses RPE:Yes
Uses 1RM Percentage(%):Yes
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Omnidroid is a 5 day strength program Reddit user /u/benchpauper that runs for 12 weeks. It is structured a bit different than other programs and is definitely worth checking out if you’re a strength training enthusiast. It has a fair amount of heavy singles followed by back off volume and accessories. It looks like a lot of fun to run. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 4
Powerlifting meet prep program: No
Program goal:Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No
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This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: 17
Periodization: Block Periodization
Powerlifting meet prep program: Yes
Program goal:Peaking, Powerlifting
Uses RPE:No
Uses 1RM Percentage(%):Yes
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This is a 17 week powerlifting peaking program broken up into 3 different training blocks: hypertrophy, strength, and peaking. It uses 4 training days per week: squat, bench press, deadlift, and another bench press training session. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: Indefinite
Powerlifting meet prep program: No
Program goal:Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No
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Frank Zane’s workout routine is a 3 day body part split focused muscular hypertrophy. This bodybuilding program uses high volume training sessions to break down muscle fibers and force a growth response. It is best suited for intermediate to advanced level bodybuilders. [Read more…]
Last updated
Experience level: Advanced, Intermediate
Weeks: Indefinite
Powerlifting meet prep program: No
Program goal:Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No
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Dexter Jackson’s workout routine is a four day body part split focused on developing maximum muscular hypertrophy. It uses 3 to 4 sets per exercise, often increasing the weight for each set. The routine programs anywhere from 5 to 8 different exercise movements per training session. [Read more…]
Last updated
Experience level: Advanced
Weeks: 6
Powerlifting meet prep program: No
Program goal:Hypertrophy
Uses RPE:Yes
Uses 1RM Percentage(%):No
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Dorian Yates’ 1987 to 1992 workout routine is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. [Read more…]