Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. [Read more…]
Squat 1 Day per Week - Powerlifting & Strength Programs
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.
Deep Water Program Spreadsheet (Beginner, Intermediate, Advanced)
Deep Water is a 4 day (or 5 day if you do the recommended active recovery) strength program designed by Jon Andersen. It runs for 6 weeks and is infamous for its “100 reps in as few sets as possible” workouts for squat, deadlift, and push press. For this reason I have included this program in the squat program and deadlift program collections as well.
You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. [Read more…]
Shortcut to SHRED Workout Routine Program Spreadsheet + PDF
Updated July 22, 2019: Converted spreadsheet from Excel to Google Sheet. Added notes on the cardio acceleration exercises.
Shortcut to Shred is a 6 week fat loss and muscle building workout routine by Jim Stoppani (who also created Shortcut to Size). It combines cardio exercises in between lifting sets to help maximize calories burnt during a training session without having the workout become exceedingly time consuming. Below are a Google Sheet and PDF. [Read more…]
Shortcut to SIZE Workout Routine Program Spreadsheet + PDF
Shortcut to Size is a 4 day body part split program by Jim Stoppani (who also created Shortcut to Shred). It is best suited for athletes with aesthetic or hypertrophy goals. [Read more…]
Thinner Leaner Stronger Workout Program Spreadsheets
Thinner Leaner Stronger is a workout program focused on developing aesthetics for women. In other words: lose weight, build muscle, look better naked, etc. It was written by Michael Matthews, a trainer who has written extensively on nutrition and aesthetics for both men and women. [Read more…]
Inverted Juggernaut Method Spreadsheet (3 Versions, + 5/3/1)
Background on the Juggernaut Method
The Inverted Juggernaut Method (aka Inverse Juggernaut Method) is a popular variation of the well known Juggernaut Method.
As a refresher, here is the basic breakdown of the 4 weekly phases of the Juggernaut Method: [Read more…]
Fierce 5 Beginner Bodybuilding Routine & 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. [Read more…]