How to Find the Right Workout Program on Lift Vault

Lift Vault is a free library of workout program spreadsheets, and the fastest way to find one that fits you is the Program Finder on the homepage. Use it if you already know your training goal (powerlifting, bodybuilding, general strength, Olympic weightlifting, and so on). If you don't know where to start, browse the most popular programs first, then narrow down by program type.

Start With the Program Finder

The site describes the Program Finder as "the best way to find a program that's right for you." It sits under the question "Looking for Something Specific?" on the homepage.

Use it when you have at least one clear constraint, such as:

• A training style (powerlifting, bodybuilding, powerbuilding, Olympic weightlifting)
• A time commitment (weeks per cycle)
• A experience level (beginner vs. advanced)

If you have no constraint yet, skip the Finder and go to the popular programs list below.

Browse by Program Type

Lift Vault groups its library into popular program types. Pick the category that matches your main goal, then compare the individual programs inside it.

Check the Most Popular Programs First

If you're new to Lift Vault, the site itself suggests starting with the most popular programs, noting there is "something for lifters of all levels." These are the named programs it highlights:

• Jim Wendler 5/3/1 — a long-running strength template with many spreadsheet variants
• nSuns — high-volume strength programming
• GZCL — a structured strength method with multiple tiers
• Sheiko — powerlifting-focused, higher frequency
• Juggernaut Method — block-style strength and size
• Calgary Barbell 16 Week & 8 Week — meet-oriented powerlifting
• Layne Norton PH3 — powerbuilding with strength and hypertrophy phases
• Jonnie Candito 6 Week — a shorter strength cycle
• Greg Nuckols 28 Programs — a large set of strength templates
• Texas Method — classic intermediate strength programming
• DUP (Daily Undulating Periodization) — rotating intensity within the week

If you recognize one of these names from a coach or a forum, start there rather than scrolling the full library.

Match the Program to Your Level and Goal

Before downloading, answer two questions:

1. What is my main goal? Strength, size, or both. This decides the category.
2. How much time and recovery do I have? Higher-frequency programs like Sheiko demand more sessions per week than a basic 5/3/1 template.

Beginners are usually better served by a general strength program; lifters chasing a meet total should look at powerlifting-specific plans; anyone prioritizing muscle should start with the bodybuilding or powerbuilding categories.

Download and Use the Spreadsheet

Lift Vault provides free, mobile-friendly program spreadsheets you can reference on the go. Two access paths exist:

• Individual spreadsheets — open the program page and make your own copy.
• The Vault — a paid option, per the site, that gives access to every spreadsheet in one place, lets you download or copy them, keeps them up to date, and offers early access to new spreadsheets before they hit the site.

If you get stuck making a copy, Lift Vault links a guide: "How to Make Your Own Google Sheet Copy."

Common Stops Along the Way

• Can't decide between two programs? Pick the one matching your primary goal, run it for a full cycle, then reassess.
• Spreadsheet won't copy? Follow the Google Sheet copy guide linked on the site.
• Want everything at once? That's what The Vault is for; the rest of the site's spreadsheets are free to access individually.
• Not sure a program suits your level? Check the popular programs list first — the site states it covers lifters of all levels.