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Empire Barbell High Frequency Bench Press Program Spreadsheet
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...
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Dorian Yates Workout Routine [1987-1992] Spreadsheet
Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. This routine is a 4 or 5 day body part split...
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5 Day Body Part Split Workout (4 Week Mesocycle)
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...
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Omnidroid 12 Week Strength Program (5 Day)
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...
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Joe Delaney 5 Day Full Body Split Spreadsheet
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...
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Lean Muscle Building Workout Plans
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...
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Jeff Seid Workout Routine Spreadsheet
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...
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