Below is a collection of workout programs organized into intuitive spreadsheets generalized for certain types of lifters. These programs are all free. If you benefit from them, please considering making a donation.

 I’d love to hear about your progress on any of my programs! Send any feedback and/or progress pics to and I’d love to feature you as a testimony!

For more specific or in-depth programming, please see coaching info for one-on-one coaching.

Repeatable Linear Program

This program is suitable for any beginner lifters, returning lifters, or lifters new to compound barbell lifts.

Periodized Intermediate Program

This program is intended for individuals who have been consistently lifting with proper programming for at least a year AND are familiar with the RPE system.


Repeatable Conjugate-Style Program

This program is great for intermediate to advanced lifters that are familiar with the RPE system and prefer an upper/lower, conjugate style split that is very customizable.