Spreadsheets Archives - FitFrek

PHUL Workout Program: Brandon Campbell’s 4-Day Power + Hypertrophy Split

By Nader on September 20, 2026

See Brandon Campbell’s original four-day PHUL split, full sets and rep ranges, progression guidance, current Boostcamp access, and a free training log.

Tactical Barbell Spreadsheet: Free Tools + TB III Guide

By Nader on October 26, 2022

Download free blank FitFrek calculator and training-log tools, then compare Tactical Barbell III, Operator, Zulu and Fighter before choosing your setup.

Building the Monolith: Jim Wendler’s 6-Week 5/3/1 Size Program

By Nader on October 24, 2022

See Jim Wendler’s original six-week Building the Monolith structure, 85% training-max guidance, conditioning requirements, spreadsheet links, and current app access.

Kizen 16-Week Powerbuilding Program: Free 4-Week Preview

By Nader on September 9, 2022

Open the free four-week Kizen powerbuilding preview in your own Google Sheets copy or Excel file, then see how the six-day block works.

Deadlift vs Romanian Deadlift: Differences, Muscles and Best Use

By Nader on May 11, 2022

Conventional deadlifts start on the floor; Romanian deadlifts start at the top. Compare their mechanics, evidence, form and programming roles.

Dorian Yates 1987–1992 Workout: The Two-Set Era

By Nader on February 17, 2022

Dorian Yates’s 1987–1992 two-working-set era explained with source context and a direct historical reference XLSX.

Ivysaur 4-4-8 Program: Routine, Progression & Spreadsheet

By Nader on December 23, 2021

Follow the two-week Ivysaur 4-4-8 rotation, use the AMRAP progression rules and download an independent routine, planner and training log.

StrongLifts 5×5: Beginner Program, Progression & Tracker

By Nader on December 16, 2021

Learn the StrongLifts 5×5 A/B schedule, progression, missed-rep and deload rules, then download an independent FitFrek tracker.

Best Full-Body Workout Programs in 2026: 8 Plans Compared

By Nader on December 7, 2021

Compare eight full-body workout programs by level, schedule, progression and goal, from simple three-day beginner routines to higher-frequency hypertrophy plans.

Texas Method: Volume, Recovery & Intensity Guide

By Nader on November 28, 2021

Understand the Texas Method’s Volume, Recovery and Intensity days, weekly progression, recovery limits and independent planning workbook.

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