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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

GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]

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Updates:

  • May 18, 2020
  • I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for mobile users. All of the spreadsheets are still there, you will just need to click on the Google Sheets link with the green icon.
  • In depth post on GZCLP programs added to new post

Bred from the popular Reddit user /u/gzcl (also check out his blog and personal subreddit), these easy to use spreadsheets and calculators are based on the general “GZCL Method” for powerlifting.

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Bulgarian Method Program Spreadsheet

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Renowned for its specificity, frequency, and intensity, the Bulgarian Method has long been a curiosity in the weightlifting and powerlifting world.

It is an advanced form of training and is not recommended for beginners or early intermediates. It requires a solid understanding of knowing your capabilities and autoregulating your lift intensity.

Traditionally structured as 2 to 3 workouts per day, this particular spreadsheet is based on Greg Nuckols’ Bulgarian Manual, which thankfully only calls for no more than one workout per day.

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PHAT Workout Routine + Program Spreadsheet

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PHAT (Power Hypertrophy Adaptive Training) is a 5-day powerbuilding program created by Dr. Layne Norton. It splits the week into two power days and three hypertrophy days, with each session built around a major compound movement.

The program blends heavy low-rep power work with higher-rep hypertrophy work. It’s a good fit for bodybuilders who want to add real strength to their size work, or lifters who want to look athletic and actually be strong.

PHAT is best for intermediate lifters who can commit to five days per week and recover from that kind of volume. If you’re newer to lifting, you’ll make faster progress on a simpler program like the Candito Linear Program before tackling PHAT’s demands.

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Jonnie Candito 6 Week Powerlifting Program Spreadsheet

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Jonnie Candito’s 6 week program is a powerlifting peaking program. It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. It is held in especially high regard for improving the one rep max of the squat, though it programs all three lifts.

Note: Novice lifters will progress more quickly using the Candito Linear Progression Program. For a deadlift specific program, see newly the released Candito Deadlift Program.

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