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Brian DeGennaro 16-Week Olympic Weightlifting Program Spreadsheet

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The Brian DeGennaro 16-Week Olympic Weightlifting Program, also called his Team Program, is a long peaking block for the snatch and the clean and jerk. You train five days a week, Sunday through Thursday, across two phases that build strength first and then sharpen the lifts for a meet.

It’s an advanced, competitive program. It’s built for lifters who already compete or are training toward a meet, not for someone still learning the lifts.

DeGennaro shared this as a free program, but his original weightlifting-forum post is offline now, so the spreadsheet is the easiest way to run it. Enter your maxes and the loads fill in for every day across both phases.

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6 Day 8 Week Intermediate Olympic Weightlifting Program (Glenn Pendlay)

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This is a 6 day, 8 week Olympic weightlifting program originally shared by Glenn Pendlay. It was originally shared over the course of 8 weeks in 2015 on his blog. The program is designed to be run in preparation for a weightlifting competition and can be considered a peaking program. It is well suited for an average intermediate weightlifter.

Intermediate Olympic Weightlifting Program Overview

  • This is an 8 week program, 6 days of training per week.
  • It is designed for intermediate weightlifters.
  • It can be used to peak for a weightlifting competition.
  • It programs for the following lifts (1RM unless noted otherwise):
    • Back squat (5 rep max)
    • Front squat (3 rep max)
    • Push press (5 rep max)
    • Snatch from hip
    • Snatch from knee
    • Clean & Jerk
    • Clean & Jerk (from hip)
    • Clean & Jerk (from knee)
    • Clean
    • Overhead Press
    • Power Snatch
    • Power Clean
  • The set and rep scheme is sets x reps (e.g. 2×3 means “2 sets of 3 reps”)
  • EMOM = every minute on the minute
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Simple Jack’d v1.0 + v2.0 Strength Training Program Spreadsheet

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May 2020 Update: Added Simple Jack’d 2x spreadsheet. You should probably run v2.0, as the creator of the program considers it superior to v1.0.

Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.

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Arnold Schwarzenegger Home Workout Routine Spreadsheet

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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.

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12 Week Supertotal Basics Program by Next Step Strength

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This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. [Read more…]

Tactical Barbell Program Templates (Operator, Zulu, Mass, and More)

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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.

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5 Blaine Sumner Program Spreadsheets

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This is the free program spreadsheet collection offered on Blaine Sumner’s site.

It contains:

  • linear progression program
  • high frequency program
  • off-season program
  • equipped lifting program
  • bench-only program

All of the above programs are 12 weeks in length and are programmed off of percentages of the lifter’s training max. [Read more…]

Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets

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Smolov is a Russian squat specialization and peaking cycle created by Sergey Smolov, a Soviet-era weightlifting coach. The full program runs 13 weeks and is built around four phases: a 2-week Introductory Microcycle, a 4-week Base Mesocycle (4 days per week of squatting), a 2-week Switching phase, and a 5-week Intense Mesocycle that ends with a 1RM test. There’s also a separate 3-week version called Smolov Jr that you can run for squat or bench press.

The idea behind Smolov is extreme squat frequency and volume at high percentages. The Base Mesocycle alone has you squatting 4 days per week with loads between 70% and 85% of your 1RM. Your body adapts to a level of squat volume most programs don’t approach. You need to eat, sleep, and recover around the program, not alongside it.

Smolov is for intermediate to advanced lifters with a solid squat base and a specific reason to peak, like a meet or a record attempt. If you’re a beginner, running a caloric deficit, or short on recovery time, skip it. For a less aggressive squat-focused peaking option, check out the Russian Squat Routine or the Hatch Squat Program.

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