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.
Reading index
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
How the Hatch Squat Works: 12-Week Cycle and Percentages Explained
The Hatch squat program is a 12-week front and back squat cycle, 2 days a week. See every week, calculate your weights from your 1RM, and start it free.
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
The Lilliebridge Method Explained: Principles, Peaking & Training Structure
Learn how the authentic Lilliebridge Method works: heavy squat/light deadlift alternation, meet peaking, bench press structure, and official resources.
Strength Programs
The Westside Conjugate Method: How It Works and a 12-Week Template
Master the Westside Conjugate Method: Max Effort, Dynamic Effort, and Repetition methods, weekly 4-day split, raw lifter adaptations, and a free 12-week template.
Gregory Winkler
Smolov Jr. Bench: 3-Week Cycle, Percentages & Schedule
Master the 3-week Smolov Jr. bench press specialization: 4-day weekly schedule, percentages, sets, reps, training max calculation, and recovery guide.
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
Juggernaut Method: What This Example Includes
See what the 16-week Juggernaut-inspired example contains, how its four waves work and which original progression features are missing.
Strength Programs
Greyskull LP: 3-Day Workout Schedule, AMRAP Sets & Progression
Master the Greyskull LP strength program: weekly 3-day A/B schedule, 2×5 + 1×5+ AMRAP sets, starting weight calculation, and linear progression rules.
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