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Squat 2 Days per Week Powerlifting & Strength Programs

These are squat programs that call for the athlete to squat 2 days per week.

To search through all programs based on lots of different criteria, check out the Lift Vault Program Library.

5/3/1 for Beginners Spreadsheet & Tips

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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. [Read more…]

Joe Delaney Ibiza Shreds 6 Day Upper/Lower Split Workout Routine

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Joe Delaney’s Ibiza Shreds program is a 6 day upper/lower split workout routine focused on bodybuilding and hypertrophy. It runs for 3 blocks spread across 10 weeks, each week comprised of two upper body training days, two lower body training days, and two isolation exercise + abs training days. [Read more…]

Dorian Yates 1987-1992 Workout Routine Spreadsheet

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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…]

36 Week, 9 Block Powerlifting Program by Your Strongest Year

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This is a collection of nine 4 week training blocks published by Your Strongest Year. They amount to 36 weeks of powerlifting programming that include volume, intensity, accumulation, realization, and strength training blocks.

I think this is one of the coolest powerlifting programs offered on Lift Vault and I’m really excited to highlight it for you all. [Read more…]

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

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Vince Gironda’s 8×8 and 6×6 full body workout routines are advanced and intermediate level bodybuilding routines designed to shock your muscles into growth. They are high volume, old school bodybuilding programs that have become the stuff of legend.

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. [Read more…]

Ronnie Coleman Workout Program Spreadsheet

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The man, the myth, the legend: 8 time Mr. Olympia Ronnie Coleman. The Ronnie Coleman workout routine is an intermediate/advanced level workout routine with 6 training days per week, high volume, and a large number of movements – it is not for the faint of heart.

This is a brutal bodybuilding program inspired by the man some consider to be the GOAT bodybuilder.

[Read more…]

Mike Israetel 5 Week Hypertrophy Workout Routine Spreadsheet

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Note: The below spreadsheet is based on the 2019 version of Mike Israetel’s articles on muscle group hypertrophy. As of March 2020, he is in the midst of updating these articles with new guidelines. These guidelines have not yet been taken into account in the spreadsheet, but an updated spreadsheet is in the works. For the latest thinking from Mike Israetel, please read the articles linked in this post. A second update will be posted here when the spreadsheet is updated.

Dr. Mike Israetel published a very popular article entitled Training Volume Landmarks for Rennaisance Periodization.

A summary of the article is below, though reading the article in its entirety is recommended. [Read more…]