![]() ![]() Tagged With: 4 Day Split, 4 Day Workout Plan, 5 Day Workout Plan, 6 Day Workout Plan įiled Under: Deadlift Workout Program, Lift Specific Program, Powerlifting Program, Programs, Squat Program, Strength Training Program Use the table of contents to jump to your desired spreadsheet or read on below to learn about which nSuns program you should run. Redditor /u/nsuns assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to deadlift and squat specific workloads to help everyone get stronger. Those who stick with it tend to find great results from the additional work capacity. It is known for its challenging amount of volume. It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. NSuns 5/3/1 is a linear progression powerlifting program that was inspired by Jim Wendler’s 5/3/1 strength program. Overhead press frequency: 2 nSuns 5/3/1 Complete Program Collection (4 Day, 5 Day, Cap3, and More) 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! įiled Under: 16 Week Programs, 4 Week Programs, Bodybuilding Program, Powerbuilding Program, Powerlifting Program Kizen 16 Week Powerbuilding Program (4 Week Preview + PDF) Tagged With: 3 Day Workout Plan, 4 Day Workout Plan, 4 Week Workout Plan, 5 Day Workout Plan, 6 Day Workout Plan See also: Greg Nuckols High Frequency Program (free spreadsheet) įiled Under: 4 Week Bench Press Programs, 4 Week Deadlift Programs, 4 Week Programs, 4 Week Squat Programs, Bench Press Workout Program, Deadlift Workout Program, Lift Specific Program, Powerlifting Program, Programs, Squat Program He even has a free issue available as a preview. It’s called MASS and it’s absolutely worth a look. ![]() He also co-authors the best monthly round-up of cutting edge research on strength, hypertrophy, and related subjects. In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. Greg Nuckols released 28 program variations through his site, Stronger by Science. Program goal: High Volume, Powerlifting, Strength Overhead press frequency: 2 Greg Nuckols 28 Programs SpreadsheetĮxperience level: Advanced, Beginner, Intermediate Tagged With: 4 Week Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan įiled Under: 4 Week Programs, Bodybuilding Program, Powerbuilding Program, Powerlifting Program, Programs, Strength Training Program If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. The Famous Reddit PPL Program Spreadsheet (Improved)Įstablished 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. Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan įiled Under: 5 Week Programs, Bodybuilding Program, Programs Mike Israetel published a very popular article entitled Training Volume Landmarks for Rennaisance Periodization.Ī summary of the article is below, though reading the article in its entirety is recommended. A second update will be posted here when the spreadsheet is updated.ĭr. For the latest thinking from Mike Israetel, please read the articles linked in this post. These guidelines have not yet been taken into account in the spreadsheet, but an updated spreadsheet is in the works. As of March 2020, he is in the midst of updating these articles with new guidelines. Note: The below spreadsheet is based on the 2019 version of Mike Israetel’s articles on muscle group hypertrophy. Ronnie Coleman Workout Program SpreadsheetĪs 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. Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan įiled Under: Bodybuilding Program, Programs I will be sharing spreadsheets for a few different variations of Vince Gironda’s workout routines, along with links where you can do some additional reading. The related 6×6 workout routine is an intermediate version of the same program. It is a high volume, old school bodybuilding programs that have become the stuff of legend. Vince Gironda’s 8×8 workout routine is an advanced bodybuilding routines designed to shock your muscles into growth. Best Intra Workout Supplements for 2023.The 5 Best Creatine Supplements for Bulking.The 8 Best Pre Workouts for Beginners.
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