Free Programs and Spreadsheets
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.
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Advanced, Beginner, Intermediate
Weeks: 36, 4
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: Yes
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
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 blocks, intensity blocks, accumulation blocks, realization blocks, and strength training blocks, though you do not need to necessarily run all of them.
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…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: Indefinite
Meet prep program: No
Program goal: Hypertrophy
Uses RPE: Yes
Uses 1RM Percentage(%): No
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
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 programs that have 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. [Read more…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: Indefinite
Meet prep program: No
Program goal: Hypertrophy
Uses RPE: Yes
Uses 1RM Percentage(%): No
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
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.
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 5
Periodization: Linear Periodization, Undulating Periodization
Program goal: Hypertrophy
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
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…] By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: 3
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy
Uses RPE: No
Uses 1RM Percentage(%): No
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. On it, you’ll be adding weight to your lifts every 3 weeks. [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 17
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Peaking, SuperTotal
Uses RPE: No
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This is a 17 week program for SuperTotal training designed by Brian Simmons. As a quick reminder, SuperTotal training combines the power lifts (squat, bench press, and deadlift) with Olympic lifts (snatch and clean & jerk). So it really requires well-rounded athleticism from the lifter. There’s a video at the bottom of this post that discusses SuperTotal training in more depth if you’re interested. [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 12, 6
Periodization: Linear Periodization
Meet prep program: No
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This is a collection of templates for the Tactical Barbell program. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs – all in the same spreadsheet.
[Read more…] By Kyle Risley
Last updated
Experience level: Advanced
Weeks: 14
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science. [Read more…]
By Kyle Risley
Last updated
Recommended by Lift Vault: Recommended
Experience level: Beginner
Weeks: 6
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This is a 6 week beginner powerlifting peaking block from Squats & Science.
This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. I believe [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner
Weeks: Indefinite
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy, Strength
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Several different spreadsheets have been created for this program, which I go into a bit below. I’m bringing forth a new and improved version here after being frustrated by the shortcomings of past efforts.
[Read more…] By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 10
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
Created and shared by /u/Kroamatik as a “generic 10 week program” structured around 4 days per week. It is designed to be started 10 weeks out from a competition or a max testing week (so the competition occurs during week 10). [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: 8
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
Edit 9/22/19: Fixed an issue with the inputs. Using a “.” (i.e. period, full stop) is now supported in the 1RM input fields.
This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger.
It is a 4 day program based on linear periodization. Week 1 starts at 5×12 @50% of 1RM and adds 5% each week, gradually working up to 5×8@67.5% in week 8. [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 9
Periodization: Conjugate Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This is a twice per week, 9 week conjugate strength program that only programs for the squat and deadlift. It was put out by Nick Spataro and you can see his video overview of the program below. [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner
Weeks: Indefinite
Periodization: Block Periodization
Meet prep program: No
Program goal: Fat loss, Hypertrophy
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
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…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 20
Periodization: Undulating Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This is a 20 week powerlifting program with 3 training days per week. It was originally published by Powerlifting Academy, a German coaching group. There is also a 16 week version available. [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 8
Periodization: Block Periodization
Meet prep program: No
Program goal: Hypertrophy, Strength
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This is an 8 week powerbuilding program designed by Seba Kot, Polish lifter (YouTube channel). This is a lightly translated version. [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 10
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy, Strength
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This 10 week powerbuilding program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. On this program you’ll hit a major compound movement (for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises.
[Read more…] By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 4
Periodization: Linear Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
Sheikburn combines Hepburn Method style sets and rep structure (progressively adding more reps to the same weight OR adding more sets to the same rep range) Sheiko style periodization (alternating heavy days and light days).
Fans of “frankenprograms” like Megazord or GZCL / MagOrt / Deathbench will probably find this program interesting. [Read more…]
By Kyle Risley
Last updated
Experience level: Beginner, Intermediate
Weeks: Indefinite
Periodization: Linear Periodization
Meet prep program: No
Program goal: Hypertrophy, Strength
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
The Coolcicada PPL is a popular 6 day PPL that originated from a BodyBuilding.com forum member. The original thread is here. It has since gained great notoriety as an effective program for building strength and muscular development in many lifters.
[Read more…] By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 16
Periodization: Block Periodization, Wave Periodization
Meet prep program: No
Program goal: Powerlifting, Strength
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
Wave loading is a loading progression where the volume and intensity of a lift changes rapidly from set to set, rising and falling and rising and falling. This is designed to help stimulate strength adaptation more rapidly, increase an athlete’s explosiveness, and grow work capacity. [Read more…]