Programming
Guide
Program Selection Guide: Choose a Plan That Fits
Compare available strength plans by schedule, experience, equipment and scope, including the difference between general plans and specializations.
Strength Programs
Reading / Training / Perspective
The Strength Journal
Training methodologies, practical guidance, and ideas for the next time you step under the bar.
Community
Meta
Share Your Strength Knowledge - Contribute to Our Blog
Learn what the Strength Programs journal accepts, the topics contributors can cover, and the editorial guidelines for submitting a strength article.
Strength Programs
Reading index
['Strength'
'Powerlifting'
nSuns 5-Day LP: Schedule and Heavy-Set Progression
Review the five-day nSuns template, main and secondary lifts, heavy 1+ progression and how its guided starting-load behavior works.
Strength Programs
Overhead Press
Technique
5 Common Overhead Press Mistakes and How to Fix Them
Review five common overhead press mistakes involving spinal position, bar path, shoulder blades, leg drive and grip, with bracing and mobility tips.
Strength Programs
Deadlift
Technique
5 Common Deadlift Mistakes and How to Fix Them
Identify five common deadlift mistakes, from a rounded back and drifting bar to rushed setup and poor lockout, with practical corrections and grip tips.
Strength Programs
Hatch Squat
Program
Using Hatch Squat in Your Training Week
Prepare for the supplied Hatch squat cycle with practical scheduling, separate front-squat loads and a clear plan for your other training.
Strength Programs
Bench Press
Technique
5 Common Bench Press Mistakes and How to Fix Them
Review five common bench press errors—flared elbows, poor bar path, weak leg drive, a loose upper back and bad grip—and learn practical corrections.
Strength Programs
Squat
Technique
5 Common Squat Mistakes and How to Fix Them
Review five common squat mistakes involving depth, knee position, torso angle, heel lift and bar placement, plus practical cues and equipment notes.
Strength Programs
Nutrition
Diet
Nutrition Tips for Strength Training Success
Plan nutrition for strength training with guidance on macronutrients, meal timing, hydration, supplements and a practical sample day of eating.
Strength Programs
StrongLifts 5×5: Workouts and Progression
See the supplied 12-week StrongLifts A/B schedule, equipment, guided starting weights and the limits of automatic progression.
Strength Programs
Starting Strength: Schedule and Starting Loads
Compare the supplied six-week Starting Strength plan, its A/B workouts, power cleans, guided loads and progression before starting.
Strength Programs
Ivysaur 4-4-8: Heavy and Volume Workouts
Review our three-day Ivysaur adaptation, its alternating heavy and volume sessions, equipment and progression limitations.
Strength Programs
Candito Six-Week: Supplied Adaptation and Limits
Inspect the simplified six-week Candito-inspired upper/lower template, its actual weekly loads and its original-method limitations.
Strength Programs
Sheiko #29: Supplied Volume Example and Limits
See the four-week Sheiko-inspired example, repeated main-lift blocks, load selection and the limits of its original-program fidelity.
Strength Programs
Lilliebridge Method: Supplied Example and Limits
Review the three-day Lilliebridge-named example, its constant 75% loading and why its final single is not a verified peaking test.
Strength Programs
Westside Conjugate: The Supplied Training Template
See the four-day Westside-inspired example, exercise rotations, equipment requirements, speed work and loading limitations.
Strength Programs
Smolov Jr.: The Supplied Bench Specialization
Understand the three-week bench-only Smolov Jr. adaptation, four-day schedule, preset percentage increases and limitations.
Strength Programs
Smolov: Squat Cycle Schedule and Limitations
Review the supplied 13-week Smolov squat adaptation, changing weekly frequency, loading approach and specialization limits.
Strength Programs
PHUL: Upper/Lower Schedule and Working Weights
Compare the supplied 12-week PHUL adaptation, power and hypertrophy days, equipment and user-chosen working loads before choosing it.
Strength Programs
Building the Monolith: Original vs Supplied Example
Compare Wendler’s original Building the Monolith with the supplied six-week main-lift example and its missing assistance work.
Strength Programs
Hatch Squat: Schedule, Scope and Starting Loads
Review the supplied 12-week Hatch squat cycle, front and back squat work, equipment and fixed-cycle loading before choosing it.
Strength Programs
Juggernaut Method: What This Example Includes
See what the 16-week Juggernaut-inspired example contains, which original progression features are missing and where to read the source.
Strength Programs
Greyskull LP: Supplied Schedule and AMRAP Sets
Understand the three-day Greyskull-inspired adaptation, its AMRAP sets, loading choices and differences from the original method.
Strength Programs
5/3/1 Basic: Training Max and Four-Week Schedule
Understand the four-week 5/3/1 main-lift plan, 90% training-max setup, AMRAP sets, deload week and what assistance work is omitted.
Strength Programs