Proven Strength Programs
Choose from our library of world-class strength training programs. Automated, tracked, and optimized for your gains.
5/3/1 Basic
Jim Wendler's 5/3/1 program is a time-tested powerlifting system focused on steady, long-term progression through four main lifts: squat, bench press, deadlift, and overhead press. Each cycle builds strength through submaximal training with AMRAP (As Many Reps As Possible) top sets.
Greyskull LP
Greyskull LP is a beginner linear progression program featuring AMRAP final sets that drive auto-regulation. Alternates upper and lower focus across 3 days per week with compound lifts.
Juggernaut Method
A 16-week periodized powerlifting program by Chad Wesley Smith. Four 4-week waves cycling through Accumulation, Intensification, and Realization phases. Uses submaximal training with AMRAP sets to auto-regulate progression.
Hatch Squat Program
A classic 12-week squat specialization program attributed to Olympic weightlifting coach Gayle Hatch. It features two squat sessions per week, combining Back Squats and Front Squats at varying rep schemes and intensities.
Building the Monolith (Minimalist + Progression)
Jim Wendler's Building the Monolith: a 6-week high-volume 5/3/1 variant. Three brutal training days per week emphasizing heavy compound lifts with escalating volume. Eat big, train hard, recover harder.
PHUL (Power Hypertrophy Upper Lower)
A 12-week Power Hypertrophy Upper Lower program. Two power days (heavy, low reps) and two hypertrophy days (moderate weight, high reps) per week. Builds both strength and size.
Smolov Squat Cycle
The original 13-week Smolov Squat Cycle: 2-week Intro, 4-week Base Mesocycle, 2-week Switching Phase, 4-week Intense Mesocycle, and a final testing week. Brutal volume — not for beginners or the underfed.
Smolov Jr.
A 3-week high-volume specialization cycle for Bench Press (or Squat). Four training days per week with escalating intensity from 70% to 95%. Requires excellent recovery — not for beginners.
Westside Conjugate (12-Week)
A 12-week Conjugate Method template inspired by Westside Barbell. Each week includes Max Effort Upper, Max Effort Lower, Dynamic Effort Upper, and Dynamic Effort Lower days. ME lifts rotate every 3 weeks. DE days focus on speed at 50–60% 1RM with short rest.
nSuns 5-Day LP
A high-volume linear progression program based on Jim Wendler's 5/3/1. Five training days per week with weekly progression based on AMRAP performance. Not for the faint of heart.
Lilliebridge Method (12-Week)
A 12-week powerlifting cycle by the Lilliebridge family. Structured progression from 5x5 volume to singles testing: Weeks 1–4 (5x5) → Weeks 5–8 (4x4) → Weeks 9–10 (3x3) → Week 11 (2x2) → Week 12 (1RM test).
Test Program
A single-workout program for testing purposes.
Sheiko #29 (Simplified)
A 4-week Sheiko #29-inspired powerlifting routine emphasizing technique mastery through high-frequency, moderate-intensity volume. Multiple bench waves per session. 3 days per week with Squat, Bench Press, and Deadlift.
Candito 6-Week Strength (Simplified)
A 6-week strength program by Jonnie Candito with distinct phases: Hypertrophy → Linear Strength → Heavy Control → Explosive Power → Heavy Singles → Testing. Features 4 training days per week with upper/lower splits.
Ivysaur 4-4-8
A beginner-to-early-intermediate program alternating heavy (4×4) and volume (4×8) sets with AMRAP finishers. Covers Bench, Squat, Deadlift, OHP, Rows, and Chinups across 3 days per week.
Starting Strength
Mark Rippetoe's Starting Strength is the definitive novice barbell program. Three days per week alternating two workouts, focused on linear progression with squat, bench, deadlift, overhead press, and power clean.
StrongLifts 5x5
The gold standard beginner strength program. Three days per week, two alternating workouts, five sets of five reps. Simple, proven, effective. Add weight every session and build a foundation of strength.