Lift Vault

Free Programs and Spreadsheets

Home » 16 Week Workout Plan

Nick Bare 16-Week Hybrid Training Program Spreadsheet

By
Last updated

Experience level: ,
Weeks:
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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

Nick Bare’s 16-week hybrid plan trains you to run and lift at the same time. Most days pair a morning run with an evening lifting session, so you end up with about five lifts and four runs a week, with Sunday off.

Bare Performance Nutrition put the whole thing out for free, one week at a time. We pulled all 16 weeks into a single spreadsheet so you can see the full plan and log it in one place.

It isn’t a beginner program. You should already be able to run five to seven miles easy and handle a barbell. If that’s you, it’s one of the most complete free hybrid plans you’ll find.

[Read more…]

Brian DeGennaro 16-Week Olympic Weightlifting Program Spreadsheet

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

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 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.

[Read more…]

Askold Surovetsky 16-Week Powerlifting Program Spreadsheet

By
Last updated

Experience level: ,
Weeks:
Periodization:
Meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

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

Askold Surovetsky’s 16-week powerlifting program is a percentage-based system that programs squat, deadlift, and bench press across 8 microcycles. It was designed by Surovetsky – an Honorary Coach of Russia, CMS in powerlifting, and European Powerlifting champion – and has been tested over 3 years with lifters at different levels. The program runs 3 days per week. Squat-focused and deadlift-focused weeks alternate, and bench press is trained every session using one of two bench systems.

What I like about this program is how structured and self-contained it is. You plug in your maxes, and every set, rep, and percentage is laid out for you across all 16 weeks. No guesswork. Intensities ramp from about 74% up to 88% on working sets, with max-out sessions built into weeks 7 and 8. It’s a style of programming you’ll see in other popular Russian systems like Sheiko, but the structure here is more rigid and less customizable.

One thing to know going in: this program doesn’t include any accessory work. It programs only the three competition lifts, and bench is trained at all three weekly sessions, so pressing volume is already high. If you’re someone who needs a lot of variety or accessory volume, this might feel limited. But if you want a focused, no-nonsense peaking program for the big three, it does the job well.

[Read more…]

Juggernaut Training Method Base Program Spreadsheet

By
Last updated

Recommended by Lift Vault:
Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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 Juggernaut Method is a 16-week strength program created by Chad Wesley Smith of Juggernaut Training Systems. It trains the squat, bench press, deadlift, and overhead press four days per week, with each session built around one primary lift followed by supplemental and accessory work. The program runs four waves (10s, 8s, 5s, and 3s), each lasting four weeks. Every wave runs through the same four-phase sequence: Accumulation, Intensification, Realization (an AMAP set), and Deload.

The core idea behind Juggernaut is submaximal volume that builds toward a test. You work from a Training Max set at 90% of your 1RM, run progressively heavier sets each week, then hit an AMAP (as many reps as possible) in week three of every wave. That rep count drives the progression into the next wave. It’s closer in spirit to 5/3/1 than to a linear progression. Both use a training max and a monthly AMRAP test, but Juggernaut uses more total volume across each wave and a longer 16-week structure before cycling back.

I’d recommend Juggernaut for intermediate lifters who’ve stalled on simple linear progression and want a program with more structure and volume. You need to handle four days per week and enough recovery to run meaningful AMAP sets each month. It’s not a good starting point if you’re still making week-to-week gains on a beginner program. You’ll get more out of something like GZCLP first. The Inverted Juggernaut Method is a variation worth looking at once you’ve run the base version.

[Read more…]