Arnold Schwarzenegger’s workout routine known as “Golden Six” is a 3 day beginner bodybuilding routine that can be run indefinitely. It was used in the early days of Schwarzenegger’s training before he started higher volume training programs. [Read more…]
Squat 3 Days per Week Powerlifting & Strength Programs
These are squat programs that call for the athlete to squat 3 days per week.
To search through all programs based on lots of different criteria, check out the Lift Vault Program Library.
This is a spreadsheet derived from Brendan Tietz’s YouTube video on intermediate powerlifting and bodybuilding programming. If you’re a beginner lifter, please see Brendan Tietz Beginner Powerlifting Program. As this blends a significant amount of hypertrophy work with strength development, this could also be considered a powerbuilding program. This program utilizes a blend of percentage programming and RPE. If you’re unfamiliar with RPE, you can learn more about it here: RPE Calculator. [Read more…]
August 6, 2019 Update: The spreadsheet is now available for copying and sharing. Apologies for the mix up.
A beginner powerlifting program released by Brendan Tietz. A video overview and full program details are below. [Read more…]
Tim Swords is an olympic weightlifting coach and this is a 7 week squat program he employs. It can be used for the front squat or the back squat. [Read more…]