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 powerlifting program focused on steady progression through four main lifts: squat, bench press, deadlift, and overhead press
Greyskull LP
A 12-week linear progression program focused on compound movements, featuring AMRAP sets to drive consistent strength gains.
Juggernaut Method
A periodized strength program focusing on hypertrophy, strength, and peak performance over four-week phases.
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)
A stripped-down 6-week interpretation of Jim Wendler's high-volume “Building the Monolith,” focusing only on Overhead Press, Squat, Bench Press, and Deadlift. This version adds a basic percentage progression every two weeks. Omits assistance work and chins/pull-ups. Expect to eat and recover adequately!
PHUL (Power Hypertrophy Upper Lower)
A 12-week Power-Hypertrophy Upper-Lower program designed to build both strength and muscle mass. Each week includes 2 'Power' days (lower reps) and 2 'Hypertrophy' days (moderate-to-high reps).
Smolov Squat Cycle
A classic 13-week Smolov cycle focusing on the Back Squat. Includes: - 2-week Intro Cycle - 4-week Base Mesocycle - 2-week Switching Phase - 4-week Intense Mesocycle - 1 final week (Week 13) for testing a new 1RM. WARNING: Smolov is a very high-volume and demanding program, not recommended for beginners or the underfed!
Smolov Jr.
A 3-week high-volume specialization cycle often used for Bench Press (or occasionally Squat). Each week features 4 training days with increasing intensities (70%–85%). After completing the 3 weeks, you may test a new 1RM or transition into another program. WARNING: This is high-stress and requires good recovery.
Westside Conjugate (12-Week)
A 12-week Conjugate Method template inspired by Westside Barbell. Each week includes: - Max Effort Upper (Day 1) - Max Effort Lower (Day 2) - Dynamic Effort Upper (Day 3) - Dynamic Effort Lower (Day 4) ME lifts rotate every 3 weeks (example variants included). DE lifts focus on speed bench, speed squats, and speed pulls at ~50-60% 1RM with short rest intervals. Accessory work is minimal here; in practice, you'd add more movements to address individual weaknesses.
nSuns 5-Day LP
A high-volume linear progression program based on Jim Wendler's 5/3/1. Features weekly progression based on AMRAP performance.
Lilliebridge Method (12-Week)
A 12-week cycle focusing on Squat, Bench, and Deadlift once per week each. Progression: • Weeks 1-4: 5x5 • Weeks 5-8: 4x4 • Weeks 9-10: 3x3 • Week 11: 2x2 • Week 12: 1RM Test This is a simplified template; in practice, you can add accessory lifts to address weaknesses and track load progression closely.
Test Program
A single-workout program for testing purposes.
Sheiko #29 (Simplified)
A simplified 4-week Sheiko #29-inspired powerlifting routine, focusing on technique and moderate-to-high volume for Squat, Bench Press, and Deadlift. Percentages here are approximate and may vary slightly from other Sheiko spreadsheets. Typically run as 3 workouts per week. For exact detail, refer to official Sheiko sources.
Candito 6-Week Strength (Simplified)
A simplified 6-week strength program inspired by Jonnie Candito's approach. Each week features 4 training days, emphasizing Squat, Bench, Deadlift, plus secondary/accessory lifts. The progression in this template is approximate; refer to Candito's original materials for exact details, RPE guidelines, and recommended accessory work.
Ivysaur 4-4-8
A beginner-to-early-intermediate program alternating sets of 4×8 and 3×4 + 1×AMRAP to drive progressive overload on Bench, Squat, Deadlift, Overhead Press, Rows, and Chinups.
Starting Strength
Mark Rippetoe's Starting Strength program is a beginner strength training routine focusing on progression in the squat, bench press, deadlift, overhead press, and power clean.
StrongLifts 5x5
A popular beginner strength program consisting of two alternating workouts (A and B). It focuses on 5 sets of 5 reps for Squat, Bench Press, and Overhead Press, and 1 set of 5 reps for Deadlift. Weights increase every session.