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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.

Jeff Seid Workout Routine Spreadsheet

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Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. [Read more…]

Lee Hayward 12 Week Bodybuilding Workout Routine Spreadsheet

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Lee Hayward’s 12 week bodybuilding program is broken up into four 3 week cycles, each cycle focusing on adding volume to the same set of lifts before switching to new movement variations and rep ranges for the next 3 week cycle. Each week has four training days, with the recommended set up being Monday/Tuesday/Thursday/Friday. [Read more…]

Boring But Big: 5/3/1 BBB Spreadsheets

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Boring But Big (BBB) is a template built on top of Jim Wendler’s 5/3/1. You train 4 days per week, one main lift per day (squat, bench press, deadlift, overhead press) using the standard 5/3/1 loading scheme, then follow it up with 5 sets of 10 reps (at 50% of your training max) on the same or a paired lift. Each session also includes one accessory movement, typically lat work or abs.

The idea behind BBB is straightforward: use the 5/3/1 main work to build strength, then pile on the volume with 5×10 to force hypertrophy. You’re not switching programs or adding complexity. You’re just bolting on more work after the strength sets. Wendler originally detailed this template in his 5/3/1 Second Edition, and it’s also covered in 5/3/1 Forever.

BBB is best for intermediate lifters who’ve already run base 5/3/1 and want to add size without abandoning their strength base. If you’re still in beginner territory, start with 5/3/1 for Beginners first. The volume in BBB is real, and jumping straight into 5×10 when you’re still adapting to the main work is going to beat you up. Even experienced lifters should start the supplemental sets at 50% and resist going heavier for the first few cycles.

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5/3/1 BBB for Bodybuilding Spreadsheet

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5/3/1 BBB for bodybuilding is a hypertrophy-focused interpretation of Jim Wendler’s 5/3/1 Boring But Big. It runs a 7-week cycle (two 5/3/1 waves plus a deload) across 4 training days per week. The twist that sets it apart: leg extensions and leg curls run as the main 5/3/1 lift, the squat and deadlift get demoted to supplemental slots, and you stack 5 supplemental movements at 5×10 behind every main lift. Every exercise is swappable through dropdown menus in the sheet.

It’s a high-volume bodybuilding spin on Wendler’s Boring But Big. Instead of squatting and deadlifting heavy off the 5/3/1 percentages, you push the legs with isolation work on the main slot and chase size with a wall of 5×10 accessory volume. The GriefandHoz deviations are deliberate: leg-ext/leg-curl as the main lift (the creator’s personal preference, not a Wendler prescription), 5 supplemental movements instead of 2, and the BBB 5×10 rep scheme on everything. The author describes it as a “bastardization of BBB which is a leader, with the accessory volume of an anchor.”

This one’s for lifters who like the 5/3/1 structure but want it aimed at size, not a 1RM. You should be comfortable customizing a template, because the default exercise selection reflects one person’s preferences and you’ll likely want to tweak it. If you’d rather keep squat/bench/deadlift/OHP as your main lifts, you can swap them back in a couple of clicks. Newer lifters are better served by a leaner program first, since the accessory volume here runs well past what most beginners can recover from.

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Omnidroid 12 Week Strength Program (5 Day)

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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…]

5 Day Body Part Split Workout (4 Week Mesocycle)

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Program Overview

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…]

17 Week Block Periodization Powerlifting Peaking Program by Brad Arbic

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Program Summary

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…]

Dexter Jackson Workout Routine Spreadsheet

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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…]

Dorian Yates Workout Routine [1987-1992] Spreadsheet

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The Dorian Yates 1987-1992 workout routine is an advanced bodybuilding split built around a single rotating sequence of 4 training days: Chest/Biceps/Triceps, Legs/Calves (Heavy), Back/Shoulders, and Legs/Calves (Light). After warm-ups, every exercise is taken for 2 working sets to failure. Dorian Yates, the six-time Mr. Olympia who reshaped the sport in the early 1990s, ran this exact structure during the build toward his first Olympia title and treated each working set as a true all-out effort.

This is the earlier version of Yates’ training, and the distinction matters. From 1987 to 1992 he performed 2 working sets to failure per exercise, often finishing the second set with a drop set or forced reps. His later training style (i.e. Blood n Guts style training) used just 1 intense working set per exercise. The routine on this page is the 2-set era, not the single-set Blood and Guts era. The intensity is the same brutal train-past-failure approach that defined Yates, but the working-set volume is higher.

This routine is built for advanced bodybuilders who are comfortable training to failure and recovering from it. The volume is low on paper but the effort per set is maximal, so it rewards lifters who can push genuine all-out sets and manage the recovery that follows. If you want a more conventional bodybuilding split, see the PHAT workout routine or the PHUL workout routine before committing to this one.

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IRON GIANT – 5 Day, 12 Week Powerlifting Program

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Make way, here comes another hybrid program from /u/benchpauper, the mad scientist that brought you MegaZord, Starscream, and other programs. [Read more…]

Vince Gironda 8×8 + 6×6 Workout Routine Spreadsheets

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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.

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Kai Greene Workout Routine Spreadsheet

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Kai Greene’s workout routine is a 5 day intermediate to advanced level bodybuilding program. It is a body part split that targets a different muscle group each day: chest & calves, shoulders & forearms, back, legs, and arms.

[Read more…]

Simeon Panda Workout Program Spreadsheet

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Simeon Panda’s 5 day workout routine is a high volume bodybuilding program built around a relatively small number of exercises per training session. Instead of significant variety within the exercise movements, Simeon Panda performs each movement for high volume. [Read more…]

Michael B. Jordan “Creed” Workout Program Spreadsheet

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This is a workout program attributed to Michael B. Jordan, supposedly used in preparation for his role in Creed. It utilizes 4 training days per week and can be run indefinitely. [Read more…]

Intermediate Bodybuilding Program Spreadsheet by Ripped Body (5 Day)

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This is a 5 day intermediate bodybuilding program developed by the smart folks at Ripped Body. It runs for 4 weeks at a time, with the 4th week acting as a deload. It increases weight each week, but reduces volume each week of the cycle. If you’re still able to progress weekly without reducing sets or reps, then the beginner bodybuilding program is a better choice and will let you progress more quickly. [Read more…]

Jay Cutler Workout Program Spreadsheet

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Below you’ll find a spreadsheet, overview, and training videos for Jay Cutler’s workout program. [Read more…]

Beginner Bodybuilding Program Spreadsheet by Ripped Body (4 Day)

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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.

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“Next Level” Linear Progression Strength Program (Brian Alsruhe)

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This is a linear progression strength program from Brian Alsruhe. It is the “next level” continuation of the linear progression programming video that he originally published in 2016 (video below). [Read more…]

Starscream: 12 Week Hypertrophy Program (5 Day)

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Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. [Read more…]

Deep Water Program Spreadsheet (Beginner, Intermediate, Advanced)

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Deep Water is a high-volume strength program from strongman and pro wrestler Jon Andersen. It’s actually three separate 6-week programs run back to back – Beginner, then Intermediate, then Advanced – and each one is a complete 6-week, 5-day block (4 lifting days plus a recommended active recovery day). The whole thing is built around its infamous “100 reps in as few sets as possible” work for squat, deadlift, and push press, with the base level running 10×10 on the main lifts.

The idea behind Deep Water is to build strength and conditioning at the same time by burying you in volume. Andersen calls it training in “deep water” – you keep your head above the surface by getting fitter and stronger, week after week, as the program shortens your rest and tightens the sets. It’s closer to a brutal work-capacity builder than a peaking plan, which is why it shows up in the squat program and deadlift program collections, and why I’d file it under general strength training more than powerlifting.

Despite the name, the “Beginner” level is not a true-novice program. It assumes you already have roughly a year or more of barbell training and know your squat, deadlift, and press maxes. If you’re brand new to lifting, you’ll get more out of a real novice program first – the 10×10 volume here will flatten you otherwise. If you’ve got a base of training under you and you want your work capacity tested, Deep Water delivers.

[Read more…]