Connor Lutz is a powerlifting competitor and coach at Calgary Barbell. These are a few different powerlifting programs he shared several years back. There are three powerlifting programs in total: a beginner program, an updated intermediate program, and an old intermediate program. [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.
Arnold Schwarzenegger took to Instagram yesterday to share an old home bodyweight workout of his, which he also shared on Reddit. The workout consists of push ups, sit ups, bent over twists, bent leg raises, squats (aka knee bends), calf raises, and chin ups.
Each bodyweight exercise is performed for a different number of reps depending on the individuals strength level: beginner or advanced.
A full break down of each exercise and its different rep ranges is below, along with highlights from Schwarzenegger’s Reddit post. [Read more…]
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…]
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, though it is designed to peak the front squat.
These spreadsheets are based off of an interpretation of his work and are not officially endorsed or associated with him in any way. [Read more…]