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Stronglifts Spreadsheet Bundle

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The Best Programs to Build Strength and Muscle… 100% Free!

Squat
Best beginner program for new and returning lifters wanting strength & size.
Strength & Size Beginner
Full body 3×/week
Lever Row
Upper-body hypertrophy program to focus on chest, shoulders, back, arms and abs.
Hypertrophy Beginner Intermediate
Upper body focus 3×/week
Deadlift
Upper/lower body split program with four short workouts per week.
Strength & Size Beginner Intermediate
Upper/lower 4×/week
Bench Press
Best strength and muscle building program for intermediate lifters.
Strength & Size Intermediate
Full body 3×/week
Front Squat
Classic heavy/light/medium training program for intermediate lifters.
Strength & Size Intermediate
Full body 3×/week
Dumbbell Lunges
Hotel gym workout for travelers or new lifters with only access to dumbbells.
Dumbbell-only Beginner Intermediate
Full body 3×/week
Sumo Deadlift
Low volume strength and muscle building program when time or recovery limited.
Limited Time Beginner Intermediate
Full body 2-3×/week
Incline Bench Press
Short maintenance program for busy lifters to maintain strength and muscle gains.
Maintenance Beginner Intermediate
Full body 1-3×/week
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Stronglifts Spreadsheet Bundle
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