Lift Vault

Free Programs and Spreadsheets

Home » 4 Week Workout Plan

4 Week Workout Plans

4 week workout plans organize multiple training sessions over the span of a 4 week macrocycle. The 4 week programs below cover a variety of goals: strength training, muscle building, and powerlifting.

Can't Find the 4 Week Workout Plan You're Seeking?

To search for workout plans using additional criteria (such as the number of days per week you want to work out), check out the Lift Vault Program Finder.

Boring But Big: 5/3/1 BBB Spreadsheets

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

Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. The BBB supplemental work follows a scheme of 5 sets of 10 reps (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations.

[Read more…]

5 Day Body Part Split Workout (4 Week Mesocycle)

By
Last updated

Experience level: ,
Weeks:
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

Program Overview

This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article. [Read more…]

30 Day Arm Challenge Printable Calendar + PDF

By
Last updated

Experience level:
Weeks:
Program goal:

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 30 day arm challenge takes you through a number of stages that get progressively more challenging each week. The challenge begins with bodyweight exercises during week 1 that are beginner friendly. Week two introduces dumbbells, while week three blends [Read more…]

30 Day Squat Challenge Printable Spreadsheet + PDF

By
Last updated

Experience level:
Weeks:
Meet prep program:

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 30 day squat challenge is a relatively easy way for a beginner to begin incorporating a variety of bodyweight squat variations into their exercise routine. The challenge length helps build the exercise habit in the participant, increasing the likelihood that a regular exercise routine can continue to be followed after the challenge is “over.” [Read more…]

Intermediate Bodybuilding Program Spreadsheet by Ripped Body (5 Day)

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

This is a 5 day intermediate bodybuilding program developed by the smart folks at Ripped Body. It runs for 4 weeks at a time, with the 4th week acting as a deload. It increases weight each week, but reduces volume each week of the cycle. If you’re still able to progress weekly without reducing sets or reps, then the beginner bodybuilding program is a better choice and will let you progress more quickly. [Read more…]

Sheikburn Program Spreadsheet (Sheiko x Hepburn Method)

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,

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…]

Brendan Tietz Beginner Powerlifting Program Spreadsheet

By
Last updated

Experience level:
Weeks:
Periodization: ,
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

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…]

David Laid DUP 6 Day PPL Program

By
Last updated


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

David Laid’s DUP program is an intense, 6 day push pull legs (PPL) split that follows general strength and hypertrophy principles. Many of the heavy compound movements are truly intense, programmed to 85%+ most weeks. [Read more…]

Strength Power and Fortitude 4 Week Powerbuilding 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 Strength Power and Fortitude (SPF) 4 week powerbuilding program by Brogan Pratt is an off season program for powerlifters designed to help build base strength and work capacity. It can be run as a 3 day or 4 day program and resets every 4 weeks, using an AMRAP set on week 4 to gauge progress.

[Read more…]

PHATburn Powerbuilding 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

Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. [Read more…]

Kizen Infinite Off Season Program Spreadsheet

By
Last updated


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 latest free program from Kizen Training, Infinite Off Season, is geared for intermediate powerlifters training between competition cycles.

[Read more…]

Greg Nuckols 28 Programs 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

Greg Nuckols released 28 program variations through his site, Stronger by Science.

In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. He also co-authors the best monthly round-up of cutting edge research on strength, hypertrophy, and related subjects. It’s called MASS and it’s absolutely worth a look. He even has a free issue available as a preview.

See also: Greg Nuckols High Frequency Program (free spreadsheet) [Read more…]

Daily Undulating Periodization (DUP) Training Program Spreadsheets

By
Last updated


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

Daily Undulating Periodization or DUP is a scientifically proven method to get stronger, making it ideal for athletes, powerlifters, and anyone looking to gain strength.

[Read more…]

Kizen 16 Week Powerbuilding Program (4 Week Preview + PDF)

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

Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program!

[Read more…]

Sheiko Program Spreadsheets & Templates

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

To best understand Sheiko’s training methodology, Lift Vault highly recommends you read or listen to his interview with Omar Isuf.

Sheiko programs are powerlifting programs attributed to Boris Sheiko, renowned Russian powerlifting coach. His programs are known for their high volume and great results for those who can complete them.

More of a loose working template than a strict program, many different variations of Sheiko powerlifting programs have been circulating Internet forums for years.

[Read more…]

Korte 3×3 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

Developed by Stephan Korte, the 3×3 program is a two-phased powerlifting program: one high volume, one heavy weight. While only calling for three workouts per week, each session includes the squat, bench, and deadlift.

The program can be run as a 4 week or 8 week program, depending upon whether one or two phases are run.

[Read more…]

PHAT Workout Routine + 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 PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development.

Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak.

[Read more…]

PHUL Workout Routine Tips + Program Spreadsheet (Updated 2023)

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

Short for Power Hypertrophy Upper Lower, PHUL blends power and size building principles for the athlete looking to get stronger and bigger. The PHUL program follows many of the principles of powerbuilding programming, but could also be considered a bodybuilding program.

[Read more…]

Jim Wendler’s 5/3/1 Workout Program Spreadsheets

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

More of a template than a strict program, many variations of 5/3/1 exist. You’ll find some of the best spreadsheets for these variations here. All of them will get you stronger by focusing on steady progression of the Big 3 lifts though. Jim Wendler’s popular 5/3/1 template was highly influential on the popular GZCL and nSuns programs.

The program is comprised of 3 and 4 week cycles, designed to run indefinitely.

[Read more…]