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Strength Programs
Reading / Training / Perspective
The Strength Journal
Training methodologies, practical guidance, and ideas for the next time you step under the bar.
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 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
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
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
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
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
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 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
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