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Home » 5 Day Workout Programs

5 Day Workout Plans

5 day workout plans are an effective way to organize higher frequency training. This provides enough training sessions per week to focus on a few muscle groups per session while still hitting each muscle group multiple times each week.

Best 5 Day Workout Plans

  1. GZCL Method
  2. PHAT
  3. nSuns LP
  4. Candito 6 Week Program
  5. Brazos Valley 8 Week Intermediate Program
  6. Greg Nuckols High Frequency
  7. Brendan Tietz Submax DUP Powerlifting
  8. Intermediate Bodybuilding Routine (Ripped Body)
  9. Ivysaur 3 Week Aesthetic Routine
  10. Bulgarian Method

Jeff Seid Workout Routine Spreadsheet

By Kyle Risley
Last updated November 1, 2021

Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Autoregulated, Linear Periodization

Meet prep program: No

Program goal: Bodybuilding, Hypertrophy

Uses RPE: No

Uses 1RM Percentage(%): No


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

Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. [Read more…]

Filed Under: 6 Week Programs, Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Lean Muscle Building Workout Plans

By Kyle Risley
Last updated February 18, 2022

Experience level: Advanced, Beginner, Intermediate

Meet prep program: No

Program goal: Bodybuilding, Hypertrophy


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

Here are some of the best workout plans for building strong, lean muscle. These routines focus on high volume, which stimulates muscular hypertrophy in the athlete. Coupled with proper nutrition and recovery, these programs will help the athlete develop larger, stronger muscles.

[Read more…]

Filed Under: Bodybuilding Program, Programs
Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan



Joe Delaney 5 Day Full Body Split Spreadsheet

By Kyle Risley
Last updated December 4, 2022

Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


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

Joe Delaney’s 5 day full body workout split is a bodybuilding workout routine focused on aesthetic goals and having fun in the gym. This workout was birthed from Joey D’s personal training experience with different workout splits and represents how he has been training as of January 2020.

[Read more…]

Filed Under: 6 Week Programs, Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan, 6 Week Workout Plan

Bench press frequency: 3

Overhead press frequency: 2

Omnidroid 12 Week Strength Program (5 Day)

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 12

Meet prep program: No

Program goal: Powerlifting, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


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

Omnidroid is a 5 day strength program Reddit user /u/benchpauper that runs for 12 weeks. It is structured a bit different than other programs and is definitely worth checking out if you’re a strength training enthusiast. It has a fair amount of heavy singles followed by back off volume and accessories. It looks like a lot of fun to run. [Read more…]

Filed Under: 12 Week Programs, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2
Deadlift frequency: 1

5 Day Body Part Split Workout (4 Week Mesocycle)

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 4

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


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…]

Filed Under: 4 Week Programs, Bodybuilding Program, Programs
Tagged With: 4 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Dorian Yates Workout Routine [1987-1992] Spreadsheet

By Kyle Risley
Last updated September 29, 2020

Experience level: Advanced

Weeks: 6

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


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

Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. [Read more…]

Filed Under: Bodybuilding Program
Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 1, 2
Deadlift frequency: 1, 2
Overhead press frequency: 1, 2

Empire Barbell High Frequency Bench Press Program Spreadsheet

By Kyle Risley
Last updated January 29, 2024

Experience level: Advanced

Weeks: 5

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


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 high frequency, up to 5 training days per week, daily undulating bench press program shared by Empire Barbell. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks.

[Read more…]

Filed Under: 5 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Programs
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan, 5 Day Workout Plan

Bench press frequency: 3, 4, 5

IRON GIANT – 5 Day, 12 Week Powerlifting Program

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Undulating Periodization

Meet prep program: No

Program goal: Powerlifting, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


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

Make way, here comes another hybrid program from /u/benchpauper, the mad scientist that brought you MegaZord, Starscream, and other programs. [Read more…]

Filed Under: 12 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 3
Deadlift frequency: 1
Overhead press frequency: 1

Kai Greene Workout Routine Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: Indefinite

Meet prep program: Yes

Program goal: Hypertrophy


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

Kai Greene’s workout routine is a 5 day intermediate to advanced level bodybuilding program. It is a body part split that targets a different muscle group each day: chest & calves, shoulders & forearms, back, legs, and arms.

[Read more…]

Filed Under: Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Simeon Panda Workout Program Spreadsheet

By Kyle Risley
Last updated April 23, 2020

Experience level: Advanced, Intermediate

Weeks: Indefinite

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


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

Simeon Panda’s 5 day workout routine is a high volume bodybuilding program built around a relatively small number of exercises per training session. Instead of significant variety within the exercise movements, Simeon Panda performs each movement for high volume. [Read more…]

Filed Under: Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2

Overhead press frequency: 1

Intermediate Bodybuilding Program Spreadsheet by Ripped Body (5 Day)

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


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…]

Filed Under: 4 Week Programs, Bodybuilding Program, Programs
Tagged With: 4 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 2

Jay Cutler Workout Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


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

Below you’ll find a spreadsheet, overview, and training videos for Jay Cutler’s workout program. [Read more…]

Filed Under: 12 Week Programs, Bodybuilding Program, Programs
Tagged With: 12 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

The 5 Best Upper/Lower Split Programs

By Heather Jacques
Last updated May 8, 2023


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

Are you just looking for great upper/lower split workout programs to run?

If so, check out these links for spreadsheets and additional info.

  1. nSuns 4 Day LP
  2. SPF Powerbuilding
  3. Brogains Powerbuilding
  4. 5/3/1 365
  5. PHUL

What’s the best workout split for building muscle and gaining strength?

This question is a commonly asked question by many lifters. While several splits are effective, such as the bro split, push/pull split, full body workout split, and push/pull/legs, the upper/lower split is arguably the most popular.

An upper/lower workout split can be used whether you’re a beginner, intermediate, or advanced trainee. If you have at least 3-4 days per week to train, you can effectively hit each major muscle group twice per week, which is often considered to be the optimal training frequency for muscle growth.

The increased training frequency also improves your skill and technique in the big three (squat, bench press, and deadlift). An upper/lower split can also be utilized if you prefer training 5 or even 6 days per week.

Better yet, an upper/lower split benefits anyone wanting to lose fat, build muscle, and gain strength without living in the gym. Since this split is so popular, numerous upper/lower split workout programs are available!

Below you will find the five best upper/lower split workout programs and a link to their respective spreadsheets so you can download a copy for free!

[Read more…]

Filed Under: Powerbuilding Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan, 5 Day Workout Plan



BarBend 10 Week Powerbuilding Program

By Kyle Risley
Last updated February 7, 2022

Experience level: Beginner, Intermediate

Weeks: 10

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): No


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 BarBend 10-week powerbuilding program was designed with the expertise of BarBend’s Fitness Editor Jake Boly MS CSCS, and is a program that was created in partnership with Gravitus mobile app. 

[Read more…]

Filed Under: 10 Week Programs, Powerbuilding Program, Programs
Tagged With: 10 Week Workout Plan, 4 Day Workout Plan, 5 Day Workout Plan



Ivysaur 3 Week Intermediate Aesthetic Workout Routine

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner, Intermediate

Weeks: 3

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: No

Uses 1RM Percentage(%): No


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

A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. On it, you’ll be adding weight to your lifts every 3 weeks. [Read more…]

Filed Under: 3 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 2

Starscream: 12 Week Hypertrophy Program (5 Day)

By Kyle Risley
Last updated June 22, 2020

Experience level: Intermediate

Weeks: 12

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy


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

Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. [Read more…]

Filed Under: 12 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 3
Deadlift frequency: 1

Brendan Tietz 7 Week Intermediate Powerlifting Program

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 7

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Hypertrophy, Powerlifting


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 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…]

Filed Under: 7 Week Programs, Powerbuilding Program, Powerlifting Program, Programs
Tagged With: 5 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 1

Armstrong Pull Up Workout Program Spreadsheet

By Kyle Risley
Last updated April 20, 2023

Experience level: Beginner

Weeks: 1

Periodization: Linear Periodization

Meet prep program: No

Program goal: Strength


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 spreadsheet for the Armstrong Pull Up Workout Program. It is a 5 day per week routine designed to improve an athlete’s pull up strength.

Armstrong Pull Up Workout Program Overview

  • Day 1: Complete 5 AMRAP sets
  • Day 2: Start with 1 pull up and rest 10 seconds. Then do 2 pull ups and rest 20 seconds, and so on, until failure. Then decrease reps by 1, reducing rest periods by 10 seconds per set along the way, until back down to 1 rep.
  • Day 3: Complete 3 sets of pull ups using three different grip variations (wide, neutral, supine). A supinated grip means the palms will be facing your body, similar to the grip used in a barbell curl.
  • Day 4: Select a training max (e.g. 5 reps) and complete as many sets as possible until failure.
  • Day 5: Complete 5 AMRAP sets

Related: Pull Up Muscles Worked

Armstrong Pull Up Workout Program Spreadsheet

via /r/fitness

Armstrong Pullup Program | LiftVault.com

Filed Under: Bodyweight Workout Programs, Programs
Tagged With: 5 Day Workout Plan



Brendan Tietz Submax DUP 12 Week Powerlifting Program Spreadsheet

By Kyle Risley
Last updated May 13, 2020

Experience level: Intermediate

Weeks: 12

Periodization: Block Periodization

Meet prep program: No

Program goal: Off Season, Powerlifting, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


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

A daily undulating periodization program from Brendan Tietz for powerlifters. As this is a submaximal powerlifting program, this is best suited for off season work, not peaking for a meet. [Read more…]

Filed Under: 12 Week Programs, Powerlifting Program, Programs
Tagged With: 12 Week Workout Plan, 5 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 1

Greg Nuckols High Frequency Powerlifting Program Spreadsheet (2 Versions)

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 3

Periodization: Linear Periodization

Meet prep program: No

Program goal: High Volume, Powerlifting, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


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

In October 2015, Greg Nuckols published a very popular article titled “Your Drug Free Muscle and Strength Potential: Part 2.” In it he laid out the foundations for a high frequency training method.

It’s a pretty cool article because it includes a strength potential calculator that tries to estimate what percentage of a person’s maximum potential they’ve currently achieved per lift. If an individual is below 80% of their potential, they generally respond well to high frequency training. [Read more…]

Filed Under: 3 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 5 Day Workout Plan
Squat frequency: 5
Bench press frequency: 5
Deadlift frequency: 5

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