Strength training programs

Beginner · 3 days / week · 8 weeks

An 8-week, 3-day-per-week full-body linear strength program built around all major movement patterns each session—squat, hinge, horizontal press, vertical press, horizontal pull, and core stability. Emphasizes moderate to heavy compound lifting, balanced weekly workload, and steady, repeatable progress with 1–3 reps in reserve on most sets.

Intermediate · 3 days / week · 6 weeks

Classic high-frequency, high-volume percentage-based squat cycle inspired by the Russian Squat Routine, focused on rapidly increasing 1RM strength while maintaining solid technique.

Intermediate · 3 days / week · 6 weeks

Classic Texas Method template: weekly volume, light, and intensity days to drive progressive strength gains in the squat, bench/press, and deadlift.

Intermediate · 4 days / week · 7 weeks

7-week, 4-day-per-week Daily Undulating Periodization program focused on maximizing strength in the squat, bench press, deadlift, overhead press, and barbell row through heavy loads, moderate volume, and varied rep/intensity exposures.

Advanced · 4 days / week · 9 weeks

9-week block periodization strength program to maximize force production in the squat, bench press, deadlift, overhead press, and row for intermediate to advanced lifters. Emphasizes heavy low-rep barbell work, long rest periods, and technical mastery, progressing from heavy accumulation to intensification and a final peaking phase with very heavy singles and doubles.

Intermediate · 3 days / week · 6 weeks

6-week linear progression focused on maximal strength in the squat, bench press, and deadlift using heavy, low-rep full-body barbell sessions with simple weekly load increases.

Intermediate · 4 days / week · 9 weeks

9-week upper/lower split for intermediate lifters to build maximal strength in the squat, bench, deadlift, overhead press, and row using block periodization. Training progresses from higher-volume work capacity and technical refinement to heavy, low-rep peak strength work, emphasizing precise technique, long rest periods, and progressive overload.

Intermediate · 4 days / week · 6 weeks

Six-week linear periodized strength program inspired by the popular Candito 6 Week, focusing on squat, bench, and deadlift with a shift from volume to intensity and a final peak/test week.

Intermediate · 1 day / week · 10 weeks

Classic 10-week Coan/Phillipi deadlift peaking cycle with one structured deadlift day per week; all other days are rest or user’s choice.

Intermediate · 5 days / week · 10 weeks

10-week conjugate-style powerlifting cycle using RPE 8–9 for all max-effort main lifts while keeping dynamic-effort work percentage-based.

Intermediate · 4 days / week · 8 weeks

An 8-week dynamic effort upper/lower program using submaximal loads (50–70% 1RM) with maximal acceleration intent to build explosive strength, bar speed, and technical precision in the main compound lifts. Emphasizes speed squats, speed bench, Olympic variations, posterior chain, upper-back stability, and core bracing with full rest between sets and no grinding reps.

Intermediate · 3 days / week · 9 weeks

A 9-week, three-day-per-week full-body Heavy-Light-Medium (HLM) strength program for beginner to intermediate lifters. Emphasizes progressive overload with rotating heavy, light, and medium days to build broad, sustainable strength across all major movement patterns without peaking.

Intermediate · 5 days / week · 7 weeks

High-frequency heavy/medium/light program emphasizing squat, bench, deadlift, and overhead press strength for an intermediate to advanced lifter training 5 days per week.

Intermediate · 3 days / week · 6 weeks

6-week intermediate strength block focused on progressive heavy barbell work for squat, bench, deadlift, and overhead press with structured weekly exposure to heavy triples and singles.

Intermediate · 4 days / week · 16 weeks

16-week Juggernaut-inspired powerlifting template using 10s, 8s, 5s, and 3s waves for squat, bench, and deadlift with structured volume, intensity, and AMRAP realization weeks.

Intermediate · 3 days / week · 1 week

Classic Madcow-style 5x5 using % of 1RM instead of 5RM, with weekly linear progression and three full-body sessions.

Intermediate · 2 days / week · 5 weeks

Two-day-per-week minimalist strength program focused on heavy barbell work for squat, bench, deadlift, and press with plenty of recovery.

Intermediate · 4 days / week · 8 weeks

8-week, 4-day RPE-based maximal strength program for intermediate to advanced lifters, using heavy top sets and low-fatigue back-offs to drive neural adaptation and technical mastery in squat, bench, deadlift, overhead press, and row.

Intermediate · 4 days / week · 3 weeks

Aggressive 3-week Smolov Jr–style bench specialization with rising %1RM each week, using a single 1RM input at program start.

Beginner · 4 days / week · 1 week

Classic 3-day full-body linear progression focusing on squats, presses, and pulls. Alternate two simple barbell workouts and add small amounts of weight each session.

Intermediate · 4 days / week · 1 week

Classic 3-day full-body barbell program built around 5x5 on the big compound lifts, alternating two sessions per week with linear progression.

Intermediate · 4 days / week · 4 weeks

Classic Wendler 5/3/1 structure focused on long-term strength progression in the squat, bench, deadlift, and overhead press using submaximal training maxes and simple assistance work.

Intermediate · 3 days / week · 6 weeks

6-week linear progression powerlifting program emphasizing competition squat, bench (with paused variations), and deadlift. Minimal accessories, predictable weekly load increases, and strong focus on technique and recovery to peak for a test or meet at the end of week 6.

Advanced · 5 days / week · 4 weeks

4-week advanced powerlifting program inspired by John Broz / Bulgarian methodology, adapted for the powerlifts. Daily heavy singles on squat, bench, or deadlift. Brutal and effective.

Intermediate · 4 days / week · 12 weeks

12-week intermediate powerlifting program built on Cody Lefever's GZCL methodology — T1 (heavy main lift), T2 (volume secondary), T3 (high-rep accessory). One of the most popular Reddit-era programs.

Beginner · 4 days / week · 12 weeks

12-week beginner linear progression based on the GZCL Method by Cody Lefever — possibly the most popular new-lifter program of the last decade. Four sessions per week rotating through squat, bench, deadlift, and OHP.

Intermediate · 4 days / week · 6 weeks

6-week intermediate bench focus block. Bench presses 4 days/week — heavy, volume, paused, and close-grip — while squat and deadlift drop to maintenance frequency.

Beginner · 3 days / week · 10 weeks

10-week beginner powerlifting program based on Boris Sheiko's published #29 routine. High-volume Russian methodology with abundant submaximal work spread across three sessions per week.

Intermediate · 4 days / week · 8 weeks

8-week intermediate strength program based on Brian Alsruhe's Linear Progression Template. Heavy compound work paired with conditioning circuits and dense accessory volume.

Advanced · 4 days / week · 12 weeks

12-week advanced powerlifting program inspired by Ed Coan's documented training principles. Heavy SBD work with linear progression, technical accessories, and a deliberate peak.

Advanced · 4 days / week · 6 weeks

A high-specificity 6-week powerlifting peak for advanced lifters built around frequent heavy singles and doubles in the competition squat, bench, and deadlift, with only performance-focused accessories.

Intermediate · 4 days / week · 6 weeks

6-week intermediate deadlift focus block. Heavy conventional deadlift, deficit deadlift, block pulls, and accessory pulling — all in 4 sessions per week. Squat and bench drop to maintenance.

Intermediate · 4 days / week · 8 weeks

8-week intermediate powerlifting program using Daily Undulating Periodization. Each lift hits three different rep/intensity protocols across the week — strength, hypertrophy, and power.

Intermediate · 3 days / week · 8 weeks

8-week intermediate German powerlifting program by Stephan Korte. Two phases: 5-week volume phase (5×6 across squat/bench/deadlift) and 3-week intensity phase (3×3 then peak). Heavy three-times-a-week loading.

Intermediate · 5 days / week · 12 weeks

12-week intermediate hybrid program combining heavy powerlifting compounds with bodybuilding accessories. Builds the squat, bench, deadlift while adding muscle and aesthetics. No deficit bias.

Advanced · 4 days / week · 10 weeks

A 10-week block periodization powerlifting program for intermediate to advanced lifters using a 4-day lower/upper split. The plan builds work capacity and technical proficiency in the squat, bench press, and deadlift before transitioning to heavy, competition-specific work and a taper to peak for max testing or a meet.

Advanced · 1 day / week · 4 weeks

4-week advanced deadlift block following AS Prilepin's classical Soviet intensity chart. One DL session per week, walking through the 4 intensity zones (Light → Medium → Heavy → Max). Deadlift only — accessories are up to you.

Advanced · 3 days / week · 4 weeks

4-week advanced powerlifting block following AS Prilepin's classical Soviet intensity chart. Three sessions per week — Squat, Bench, Deadlift — each lift cycles through the 4 intensity zones over 4 weeks.

Advanced · 4 days / week · 12 weeks

12-week competition prep program for raw powerlifters. Three phases: hypertrophy (volume), strength (intensity), and peaking (singles + meet rehearsal) into competition day.

Advanced · 4 days / week · 8 weeks

8-week advanced powerlifting program based on Mike Tuchscherer's Reactive Training Systems (RTS). Loads selected each session by RPE (Rate of Perceived Exertion) rather than fixed percentages.

Intermediate · 4 days / week · 8 weeks

A high-volume, percentage-based 8-week powerlifting base focused on maximizing competition squat, bench press, and deadlift performance through high-frequency exposure, technical mastery, and structured fatigue management leading into a peak or test day.

Advanced · 4 days / week · 13 weeks

13-week advanced squat brutalization by Sergey Smolov. Four squat sessions per week through the Base Cycle, with introduction, switching, and intense phases bookending. Famous for 30-50kg squat PRs.

Intermediate · 4 days / week · 3 weeks

3-week Smolov Jr–inspired squat-only cycle with increasing percentages each week to simulate classic +kg progression while using a fixed 1RM in the app.

Intermediate · 4 days / week · 6 weeks

6-week intermediate squat focus block. Squat 4 days/week with heavy, volume, paused, and front squat variations. Bench and deadlift drop to maintenance frequency.

Intermediate · 3 days / week · 10 weeks

10-week intermediate strongman program for masters athletes (50+). Three strength + two event days, capped at 90% intensity, longer recoveries, and joint-friendly progressions.

Advanced · 5 days / week · 10 weeks

10-week advanced strongman program inspired by 5x WSM Mariusz Pudzianowski. Lower max loads, much higher conditioning emphasis — the athletic strongman approach that made him dominant in moving events.

Intermediate · 4 days / week · 4 weeks

4-week intermediate sled push and drag specialization. Heavy sled work 3-4 sessions/week with strength support.

Intermediate · 4 days / week · 8 weeks

8-week intermediate deadlift specialization for strongmen. Conventional, sumo, deficit, 18", and silver dollar variants — covering all strongman DL events.

Intermediate · 4 days / week · 6 weeks

6-week intermediate grip specialization for strongmen. Heavy farmer's, axle deadlifts, axle holds, and double-overhand work — all the events where grip wins or loses.

Beginner · 3 days / week · 6 weeks

6-week beginner introduction to atlas stones. Learn the lap, the load, and progress to a stone you can actually load to a 1m platform. Strength support and lots of stone practice.

Intermediate · 4 days / week · 6 weeks

6-week intermediate atlas stones specialization. Stones 3x/week with progressive height and weight. Lapping and loading focus.

Intermediate · 4 days / week · 6 weeks

6-week intermediate axle and continental clean specialization. Heavy axle work plus pulling and pressing technique.

Advanced · 4 days / week · 12 weeks

12-week advanced strongman block periodization (Issurin model). Three 4-week phases: hypertrophy/work capacity, max strength, peak/realization with events.

Advanced · 4 days / week · 10 weeks

10-week advanced strongman program inspired by 4x WSM Brian Shaw's training approach. High-volume, multi-event sessions, three-hour days. Built for athletes who can recover from massive workloads.

Advanced · 4 days / week · 12 weeks

Eddie Hall's 12-week deadlift program (the one he taught at his seminar) wrapped in his WSM weekly split: heavy deadlift weeks alternated with volume-base "Week 1" recovery weeks, ending with a 1RM test.

Intermediate · 4 days / week · 6 weeks

6-week intermediate farmer's walk specialization. Three farmer's sessions per week — heavy carries, distance, and time trials — plus deadlift and grip support.

Advanced · 4 days / week · 4 weeks

4-week advanced peaking block for the final month before a strongman comp. Heavy openers, tapered events, full rest into meet day.

Advanced · 5 days / week · 10 weeks

10-week advanced strongman strength block inspired by Hafthor Bjornsson's approach during his 501kg deadlift prep era. Heavy compound work, brutal deadlift volume, and event-specific power.

Advanced · 5 days / week · 12 weeks

12-week advanced WSM-style prep program inspired by Mitchell Hooper, 2023 WSM. Modern science-based approach combining heavy strength, periodized event work, and conditioning.

Advanced · 5 days / week · 10 weeks

10-week advanced strongman block inspired by Bill Kazmaier — 3x WSM (1980-82) and one of the strongest pure pressers and deadlifters ever. Old-school approach: heavy compounds, minimal events, maximum strength.

Intermediate · 4 days / week · 8 weeks

8-week intermediate log press specialization. Heavy log 3x/week — strict, max effort, and volume — with maintenance work on other lifts.

Intermediate · 5 days / week · 8 weeks

8-week intermediate strongman conditioning block. Pure event work + cardio — built for athletes whose strength is fine but conditioning falls apart in the 60-90 second event range.

Advanced · 4 days / week · 8 weeks

8-week advanced log press specialization inspired by Robert Oberst — 6x USA's Strongest Man and a documented log press specialist. Heavy log work 3x/week with technique, strength, and volume sessions.

Advanced · 4 days / week · 10 weeks

10-week intermediate-advanced strongman comp prep. Two strength days + two event days + final taper for an upcoming meet.

Advanced · 3 days / week · 4 weeks

4-week advanced strongman block following AS Prilepin's classical Soviet intensity chart. Three sessions per week — Squat, Push Press, Deadlift — each lift cycles through the 4 intensity zones over 4 weeks. Event work is the lifter's to layer in.

Advanced · 5 days / week · 8 weeks

8-week intermediate-advanced atlas stone specialization inspired by Tom Stoltman — 3x WSM and the world's most dominant atlas stone runner. Stones 3x/week with progressive height and load.

Advanced · 5 days / week · 12 weeks

12-week intermediate-advanced hybrid program for athletes who compete in both powerlifting and strongman, or want to improve raw strength for strongman through PL methods.

Intermediate · 5 days / week · 12 weeks

12-week intermediate program for the under-105kg class strongman. Strength + speed/agility emphasis — at lighter weight, moving events become more competitive than max-effort lifts.

Intermediate · 4 days / week · 8 weeks

8-week intermediate General Physical Preparation block for strongmen between contest cycles. Build work capacity, hypertrophy, joint resilience, and a strength base.

Intermediate · 5 days / week · 10 weeks

10-week intermediate strongman hypertrophy block. Build mass for the next contest cycle — bodybuilding-style accessory volume layered on strongman compound base.

Beginner · 4 days / week · 16 weeks

16-week beginner program for someone new to strongman. Linear strength progression on the big 4 (squat, deadlift, bench, log press) plus introductory event work.

Intermediate · 4 days / week · 6 weeks

6-week intermediate squat-for-reps specialization. Strongman often tests squat for max reps at a fixed load — this block trains that quality.

Intermediate · 4 days / week · 6 weeks

6-week intermediate specialization for tire flips and sandbag events. Heavy tire, sandbag carries and tosses, supported by deadlift and pulling.

Advanced · 5 days / week · 12 weeks

12-week advanced strongman program adapted from Louie Simmons's Westside Barbell conjugate method. Max-effort and dynamic-effort days for both lower and upper, plus event work.

Intermediate · 4 days / week · 6 weeks

6-week intermediate yoke walk specialization. Yoke 3x/week — heavy, distance, and time trial — with squat support and core stability.

Advanced · 5 days / week · 8 weeks

8-week advanced overhead press block inspired by Žydrūnas Savickas — 8x Arnold Strongman Classic and the most decorated overhead presser in strongman history. Heavy log press, axle, push press, and pure pressing volume.

Intermediate · 4 days / week · 6 weeks

6-week intermediate hypertrophy block focused on the chest. Chest hits the bar 3 times per week — heavy, volume, and pump days — while other body parts drop to maintenance.

Intermediate · 4 days / week · 8 weeks

Balanced 8-week hypertrophy program using a classic 2-muscle-group split (chest+biceps, legs+hamstrings+calves, back+abs, shoulders+triceps) over 4 training days and 3 rest days per week. Emphasis on 6–15 rep ranges, consistent exercise selection, and sustainable progressive overload without peaking.

Intermediate · 4 days / week · 6 weeks

6-week intermediate leg-focused block. Three direct leg sessions per week — heavy squat, hamstring/glute volume, quad pump — with maintenance on upper body.

Intermediate · 4 days / week · 6 weeks

6-week intermediate density program — Vince Gironda's "Honest 8×8" protocol. Eight sets of eight reps with 30-second rest between sets. Maximum density, brutal pump.

Intermediate · 4 days / week · 12 weeks

12-week intermediate hypertrophy variant of Jim Wendler's 5/3/1. Add 5×10 of the same lift at 50-60% after every 5/3/1 wave. Boring, but it builds muscle.

Intermediate · 5 days / week · 8 weeks

8-week classic 5-day bro split focused on hypertrophy with high but sustainable volume, stable exercise selection, and progressive overload via double progression on key compounds and simple rep progression on accessories. Emphasizes 6–15 rep ranges, mostly 1–3 RIR, and a consistent chest/back/shoulders/legs/arms structure for balanced development.

Intermediate · 4 days / week · 6 weeks

6-week intermediate arm-focused block. Direct biceps and triceps work 4 times per week with maintenance on other body parts. Build sleeves.

Intermediate · 4 days / week · 6 weeks

6-week intermediate hypertrophy block focused on the back. Back hits the bar 3 times per week with width and thickness work, while other body parts drop to maintenance.

Intermediate · 4 days / week · 8 weeks

Balanced 8-week hypertrophy-focused two-muscle-group split across 4 training days per week. Emphasizes steady progressive overload in the 5–15 rep range, even volume distribution, and sustainable fatigue while directly training chest, back, delts, biceps, triceps, quads, hamstrings/glutes, calves, and core.

Intermediate · 6 days / week · 8 weeks

Balanced 8-week Push/Pull/Legs hypertrophy block using stable exercise selection, moderate-high volume, and controlled fatigue. Each muscle group is trained twice weekly in 6–15 rep ranges (with only some first compounds dipping to 5–6 reps). Progression is driven by small weekly load or rep increases while staying 1–3 RIR.

Advanced · 3 days / week · 8 weeks

8-week advanced bodybuilding program based on Dante Trudel's Doggcrapp methodology. Rest-pause sets, extreme stretches, low frequency, brutal intensity. One of the most aggressive hypertrophy systems ever published.

Advanced · 4 days / week · 6 weeks

6-week advanced HIT bodybuilding program by 6-time Mr. Olympia Dorian Yates. Four sessions per week, every working set taken to absolute failure (often beyond, with forced reps).

Intermediate · 6 days / week · 8 weeks

8-week intermediate bodybuilding program based on 3-time Mr. Olympia Frank Zane's classic 3-way split. Built for symmetry, proportion, and aesthetic development — the antidote to mass-only programming.

Intermediate · 3 days / week · 6 weeks

6-week intermediate hypertrophy program based on Charles Poliquin's iconic German Volume Training protocol. 10 sets of 10 reps at 60% on the main lift, 90 seconds rest. Brutal volume.

Intermediate · 5 days / week · 8 weeks

8-week intermediate hypertrophy program with full-body sessions 5 days per week. Each muscle hit 2-3 times weekly with low per-session volume — research-backed for hypertrophy and recovery.

Advanced · 5 days / week · 8 weeks

8-week advanced bodybuilding program in the late John Meadows's Mountain Dog tradition. Stretch-focused, supersetted, blood-flow emphasized — with attention to weak points and connective-tissue health.

Intermediate · 2 days / week · 6 weeks

6-week intermediate HIT minimalism — Mike Mentzer's Heavy Duty principles. Two short workouts per week, one all-out working set per exercise, brutal intensity, abundant recovery.

Intermediate · 6 days / week · 8 weeks

8-week intermediate hypertrophy program — modern 6-day Push/Pull/Legs split. Each muscle group hit twice per week, abundant volume, classic compound + isolation structure.

Intermediate · 4 days / week · 6 weeks

6-week intermediate hypertrophy block focused on shoulders. Direct shoulder work 3 times per week — heavy press, lateral volume, rear delt focus — with maintenance on other body parts.

Intermediate · 4 days / week · 8 weeks

8-week upper/lower hypertrophy program for balanced full-body muscle gain with sustainable fatigue. Four sessions per week (Upper A, Lower A, Upper B, Lower B), moderate rep ranges (6–15), consistent exercise selection, and progression by adding reps within target ranges before increasing load while keeping 1–3 reps in reserve.

Advanced · 5 days / week · 12 weeks

12-week intermediate-advanced hypertrophy program inspired by Chris Hemsworth's Thor prep with coach Luke Zocchi (Centr). Heavy compound + bodybuilding split for the comic-book physique.

Advanced · 4 days / week · 6 weeks

6-week advanced leg specialization inspired by Tom Platz, "The Quadfather". Brutal high-rep squats, leg press marathons, and the legendary 25-rep set tradition.

Advanced · 6 days / week · 12 weeks

12-week, six-day advanced Golden Era bodybuilding split inspired by Arnold Schwarzenegger, emphasizing very high volume, frequent bodypart specialization, heavy compounds, and extensive accessory work to maximize hypertrophy, density, and muscular detail.

Intermediate · 4 days / week · 10 weeks

10-week intermediate-advanced program inspired by Christian Bale's mass-building work for Batman Begins. Heavy compound focus to add functional muscle on a previously depleted frame.

Intermediate · 6 days / week · 8 weeks

8-week intermediate program inspired by Bruce Lee's documented training: dense full-body circuits, isometrics, abs every day, light fast lifting, and grip work. Built for lean strength and explosive speed, not size.

Advanced · 5 days / week · 12 weeks

12-week advanced program inspired by Henry Cavill's training under Mark Twight (Gym Jones) for Superman and Geralt of Rivia. Heavy compound work + functional strength + brutal conditioning.

Advanced · 5 days / week · 10 weeks

10-week intermediate-advanced strength + body comp program inspired by Daniel Craig's Bond training under Simon Waterson. Heavy compound + circuit-style conditioning for the lean Bond physique.

Advanced · 6 days / week · 10 weeks

10-week advanced bodybuilding program inspired by Dwayne Johnson's documented training. Heavy bro split with high frequency cardio and brutal volume — the "Iron Paradise" approach.

Advanced · 5 days / week · 10 weeks

10-week intermediate-advanced powerbuilding program inspired by Franco Columbu — 2x Mr. Olympia and Italian powerlifting champion. Heavy compound lifts paired with classic-era bodybuilding accessory work.

Advanced · 5 days / week · 12 weeks

12-week advanced strength + bodybuilding hybrid inspired by Hugh Jackman's Wolverine prep with coach Don Saladino. Heavy compound work + bodybuilding accessories — built physique-first, strength-second.

Advanced · 6 days / week · 12 weeks

12-week advanced bodybuilding program inspired by 4x Mr. Olympia Jay Cutler. High-volume bro split with twice-per-week leg frequency and brutal accessory volume.

Advanced · 6 days / week · 10 weeks

10-week advanced bodybuilding program inspired by 8x Mr. Olympia Ronnie Coleman. Heavy compound work + high volume — the legendary "yeah buddy" approach: lifting like a powerlifter and training like a bodybuilder.

Advanced · 6 days / week · 10 weeks

10-week intermediate-advanced program inspired by Sylvester Stallone's '80s-era training for Rocky and Rambo. Brutal volume — 6 days/week double-split with classic-era bodybuilding emphasis.

Intermediate · 3 days / week · 8 weeks

8-week intermediate program inspired by Steve Reeves's documented training ("Building the Classic Physique"). Three days per week, full body, balanced — built for the classic-era aesthetic look.

Advanced · 4 days / week · 12 weeks

12-week advanced Olympic lifting program built on Vladimir Issurin's block periodization model. Three concentrated 4-week blocks: Accumulation, Transmutation, Realization.

Advanced · 3 days / week · 6 weeks

Explosive strength program centered on Olympic lift variations, jumps, and speed-strength work to improve rate of force development and bar speed using submaximal loads with maximal acceleration and full recovery.

Intermediate · 4 days / week · 12 weeks

12-week Olympic lifting program in the tradition of the late Glenn Pendlay — technique-first, slow load progression, four sessions per week. Built to take a new lifter through their first proper periodized cycle.

Intermediate · 2 days / week · 8 weeks

8-week beginner-intermediate Olympic lifting program for hybrid athletes — 2 dedicated OL sessions per week, designed to layer cleanly on top of CrossFit, hypertrophy, or sport training.

Advanced · 6 days / week · 4 weeks

4-week advanced Olympic lifting program in Ivan Abadjiev's Bulgarian tradition. Daily heavy singles in snatch, clean & jerk, and front squat — six days a week. Brutal CNS load, transformative results.

Intermediate · 4 days / week · 8 weeks

8-week intermediate Olympic weightlifting program in the Catalyst Athletics tradition (Greg Everett). Four sessions per week — full lifts + variations + heavy squat work — building from 75% to 90%+ across the block.

Intermediate · 4 days / week · 6 weeks

6-week intermediate block targeting clean & jerk development. C&J or a variant hits the bar 4 days/week, with snatch in maintenance mode and dedicated front squat + jerk recovery work.

Advanced · 5 days / week · 6 weeks

6-week advanced program where snatch (or a snatch variant) appears in every training day. Built to dramatically increase snatch skill density through sheer practice frequency.

Advanced · 4 days / week · 8 weeks

8-week advanced Olympic lifting program inspired by Dmitry Klokov's Russian system. Heavy doubles and triples on the full lifts, brutal squat volume, and pulls four times a week.

Advanced · 5 days / week · 10 weeks

10-week advanced Olympic weightlifting program inspired by Lasha Talakhadze's documented training approach. Heavy snatch + clean & jerk daily with squat strength, classical Soviet/Georgian volume.

Intermediate · 3 days / week · 10 weeks

10-week intermediate Olympic lifting program for masters athletes (50+). Three sessions per week, capped at 90% intensity, no max attempts — built to keep older lifters competitive while protecting joints and recovery.

Intermediate · 4 days / week · 8 weeks

8-week intermediate off-season block for Olympic lifters. Bodybuilding-style accessory volume to build the engine, with snatch and C&J in maintenance mode only.

Intermediate · 4 days / week · 6 weeks

6-week intermediate technical block focused on isolating positions of the snatch and clean & jerk. Hang, tall, and pause variations expose and fix specific technical leaks.

Advanced · 4 days / week · 4 weeks

4-week intermediate-advanced peaking block for an upcoming weightlifting meet. Compresses volume, raises intensity, then deloads into competition day.

Intermediate · 3 days / week · 6 weeks

6-week intermediate squat-focused block adapted from the classic Russian Squat Routine. Heavy back and front squat 3 days/week with light snatch/C&J in maintenance mode.

Intermediate · 4 days / week · 6 weeks

6-week intermediate block specifically targeting snatch development. Snatch (or a snatch variant) appears 4 days/week in different positions, plus essential supporting work.

Advanced · 4 days / week · 8 weeks

8-week intermediate-advanced strength + conditioning program for combat athletes (boxing, MMA, BJJ, wrestling). Heavy compounds, explosive work, grip strength, and brutal conditioning.

Advanced · 1 day / week · 1 week

The full Hyrox race in order: eight 1 km runs alternating with the eight stations. One session, logged station by station.

Intermediate · 4 days / week · 8 weeks

8-week athletic strength system blending heavy strength work with sprints, plyometrics, and change-of-direction drills to build force production that transfers directly to acceleration, deceleration, and on-field performance. Emphasis on moderate-to-heavy loading, high movement quality, and sustainable fatigue management without a peaking phase.

Intermediate · 4 days / week · 8 weeks

8-week intermediate program for tennis, badminton, squash, racquetball, pickleball. Lateral quickness, rotational power, shoulder durability, and aerobic conditioning for long matches.

Intermediate · 4 days / week · 8 weeks

8-week intermediate volleyball-focused program. Vertical jump development paired with shoulder durability, scapular health, and rotator cuff resilience for the season's demands.

Advanced · 4 days / week · 12 weeks

12-week advanced ACL return-to-play protocol. Stage-gated progression from bilateral strength to single-leg power to plyometric and cutting work, post-graduation from clinical PT.

Intermediate · 4 days / week · 8 weeks

8-week intermediate basketball off-season program. Builds vertical jump, lateral quickness, sport-specific conditioning, and shoulder durability for the season.

Intermediate · 3 days / week · 8 weeks

8-week Athletic Strength program for field and court athletes, focused on building transferable strength for acceleration, change of direction, unilateral stability, and force absorption. Uses moderate-to-heavy loading in the 3–6 rep range on primary lifts, with integrated sprints/COD, unilateral lower-body work, and core stability each week while managing fatigue so sport performance stays sharp.

Advanced · 4 days / week · 12 weeks

12-week intermediate-advanced football off-season program. Heavy strength, explosive power, sprint and conditioning — built around the demands of American football.

Intermediate · 4 days / week · 8 weeks

8-week beginner-intermediate General Physical Preparation block. Builds the foundation of athleticism — strength, conditioning, plyometric base, mobility — for any sport.

Intermediate · 2 days / week · 12 weeks

12-week intermediate in-season program for athletes mid-competition. 2 lifting days per week, designed to maintain strength and power without interfering with practice/games.

Advanced · 3 days / week · 6 weeks

6-week, 3x/week advanced explosive strength program emphasizing rate of force development, bar speed with submaximal loads, and high-quality plyometrics and ballistic work for technically proficient lifters.

Intermediate · 3 days / week · 6 weeks

Athletic strength program emphasizing heavy loaded carries, trunk stability, and full-body strength to transfer to acceleration, change of direction, and unilateral stability.

Intermediate · 5 days / week · 6 weeks

6-week intermediate plyometric block. Progressive jump training from ground-contact extensive plyos to depth-jump shock training, paired with light strength support.

Advanced · 4 days / week · 6 weeks

6-week advanced reactive strength program. Trains the stretch-shortening cycle through progressive plyometric and ballistic work to convert max strength into elite power.

Intermediate · 4 days / week · 6 weeks

6-week intermediate soccer pre-season program. Sprint repeatability, lower-body power, change-of-direction work, and conditioning to prepare for match demands.

Intermediate · 4 days / week · 6 weeks

6-week intermediate sprint development program. Acceleration mechanics, top-end speed, and weight-room support work to drop your 40-yard or 100m time.

Intermediate · 4 days / week · 9 weeks

9-week off-season athletic strength system for intermediate field and court athletes. Emphasizes heavy but controlled strength work that transfers to acceleration, change of direction, unilateral stability, and force absorption. Uses an upper/lower split with early-week heavy strength and late-week movement-quality and speed work. No peaking phase—fatigue is managed to keep movement crisp and athletic qualities sharp.

Intermediate · 5 days / week · 10 weeks

10-week intermediate program for tactical athletes (military, law enforcement, fire, EMS). Strength + work capacity + load carriage + conditioning for the demands of the job.

Advanced · 4 days / week · 10 weeks

10-week advanced power block for track and field throwers (shot put, discus, hammer, javelin). Maximum strength, explosive Olympic lifts, throwing-specific power, and rotational core work.

Intermediate · 4 days / week · 7 weeks

A 7-week velocity-based power training system for intermediate lifters focused on maximizing explosive strength and rate of force development with submaximal loads, low reps, and maximal acceleration intent. Emphasizes bar speed, technical precision, and full recovery between sets while targeting all major movement patterns weekly.

Intermediate · 4 days / week · 8 weeks

8-week intermediate program targeting vertical jump development. Combines heavy squats, plyometric progressions, and dedicated jump training. Built to add 4-8 inches to your vertical.

Beginner · 3 days / week · 8 weeks

8-week beginner program for the older adult who wants to stay strong, mobile, and independent. Three days per week, joint-friendly, focuses on functional movements.

Beginner · 3 days / week · 8 weeks

8-week beginner program for the home gym with only adjustable dumbbells. Three days per week, full body, balanced strength and accessories — no barbell, no machines.

Intermediate · 4 days / week · 8 weeks

8-week beginner-intermediate program for the working parent — 4 sessions per week of 45-60 minutes, achievable on weeknights and a weekend morning. Balanced strength + light conditioning.

Beginner · 3 days / week · 8 weeks

8-week beginner-intermediate maintenance program. Three full-body sessions per week, balanced strength and accessories. The default routine for someone who just wants to stay in shape.

Intermediate · 6 days / week · 12 weeks

12-week intermediate body recomposition program. Strength + hypertrophy + light cardio at maintenance calories. Slow, sustainable transformation without crash dieting.

Beginner · 3 days / week · 12 weeks

12-week beginner program for someone who has literally never lifted before. Three days per week, full body, prioritizes pattern learning before load progression.

Intermediate · 3 days / week · 6 weeks

Balanced full-body hypertrophy with sustainable fatigue using consistent exercises, moderate rep ranges, and steady week-to-week progression.

Beginner · 3 days / week · 8 weeks

8-week beginner program for the lifter who wants real-world strength: carrying groceries, climbing stairs, picking up kids, getting up from the floor. Heavy on carries, lunges, hinges.

Intermediate · 6 days / week · 12 weeks

12-week intermediate program balancing health markers (cardiovascular fitness, mobility) with aesthetics (muscle, leanness). Four lifting days, two cardio days, balanced and sustainable.

Intermediate · 4 days / week · 6 weeks

6-week beginner-intermediate program with 30-minute workouts you can fit into a lunch break. Four short sessions per week, prioritizing density over volume.

Beginner · 3 days / week · 6 weeks

6-week, full-body strength program using barbell and dumbbell lifts with progressive overload, sustainable volume, and balanced strength across all major movement patterns.

Beginner · 3 days / week · 6 weeks

6-week beginner-intermediate return-to-training program for someone who's been away for months. Conservative loading, gentle volume progression, designed to rebuild without injury.

Beginner · 4 days / week · 4 weeks

4-week beginner fat loss program with zero equipment. Bodyweight circuits 5 days/week, 25-35 minute sessions, can be done anywhere — gym, hotel, living room.

Intermediate · 4 days / week · 6 weeks

6-week intermediate fat loss program built entirely on kettlebell complexes — chains of movements done back-to-back without putting the bell down. One KB, one mat, 30 min.

Intermediate · 6 days / week · 12 weeks

12-week intermediate hybrid program: 4 strength days (upper/lower split) + 2 cardio sessions per week. Designed for losing fat while preserving (or even building) muscle.

Intermediate · 4 days / week · 6 weeks

6-week intermediate fat loss program based on Charles Staley's Escalating Density Training. Pair antagonist exercises in 15-minute PR Zones; beat your previous total each session.

Beginner · 4 days / week · 6 weeks

6-week beginner HIIT program built on EMOM (Every Minute On the Minute) and Tabata interval protocols. 5 days/week, 20-30 minute sessions.

Beginner · 6 days / week · 8 weeks

8-week beginner fat loss program built on three heavy lifting days plus daily walking targets. The most-validated combination for sustainable fat loss without burning out.

Intermediate · 4 days / week · 4 weeks

4-week beginner-intermediate fat loss program built around full-body conditioning circuits. 4 days/week, 30-45 min sessions of mixed compound and cardio movements run as timed circuits.

Intermediate · 4 days / week · 6 weeks

6-week intermediate fat loss program based on Bob Gajda's PHA method: 6-exercise chains alternating upper and lower body, run as supersets with minimal rest. Sustained heart rate, full-body workload.

Intermediate · 6 days / week · 12 weeks

12-week intermediate cut combining heavy powerlifting compounds with bodybuilding accessories and cardio. Build strength, build muscle, lose fat — the powerbuilder's deficit playbook.

Advanced · 6 days / week · 10 weeks

10-week intermediate-advanced cut for lifters who refuse to lose strength. Heavy compound lifts (low reps, high intensity) preserved through the deficit, with cardio added for caloric burn.

Beginner · 4 days / week · 8 weeks

8-week beginner glute program for the home gym. Dumbbells and a band loop only — no barbell, no rack, no machines. Designed to deliver gym-quality glute work in a spare bedroom.

Intermediate · 4 days / week · 8 weeks

8-week intermediate glute hypertrophy block — heavy hip thrust + RDL twice a week, plus a dedicated glute volume day and a pump-day finisher. Built around modern "glute lab" programming.

Beginner · 4 days / week · 12 weeks

Bret Contreras's foundational 12-week glute-emphasized full-body program for beginners — the book that put hip thrusts on the map. Three 4-week phases: foundation, hypertrophy, strength-hypertrophy.

Beginner · 4 days / week · 6 weeks

6-week beginner glute program with no weights — just bodyweight movements and a band loop. Perfect for travel, home training, or building a glute base before the gym.

Advanced · 4 days / week · 12 weeks

Bret Contreras's advanced 12-week glute specialization. Hip thrusts hit four times per week with daily-undulating periodization — heavy, speed, volume, and pump days — plus heavy compounds. Aggressive volume.

Beginner · 2 days / week · 6 weeks

Short 6-week beginner glute add-on: 2 dedicated glute days per week (heavy + volume), designed to layer on top of any existing strength routine.

Advanced · 4 days / week · 10 weeks

10-week advanced strength-biased glute program. Heavy hip thrust, sumo deadlift, and back squat at low rep / high intensity — for strength athletes who want a glute block without sacrificing main-lift strength.

Intermediate · 4 days / week · 6 weeks

6-week intermediate glute program built around unilateral training — Bulgarian splits, single-leg hip thrusts, walking lunges, step-ups. Hits glutes through asymmetry and balances out side-to-side weakness.

Intermediate · 3 days / week · 12 weeks

12-week intermediate-advanced gripper program inspired by Joe Kinney's documented training. 3 sessions per week — sub-max volume, weekly max attempts, negatives, block sets, holds.

Intermediate · 1 day / week · 8 weeks

8-week intermediate armlifting program. One long comprehensive session per week — covers DOH Axle, Saxon 3"x4", Grandfather Clock, 2" Raptor, and Deep Hub Freestyle in a single day. For lifters who can only train grip once weekly or who recover slowly from heavy grip work.

Intermediate · 2 days / week · 8 weeks

8-week intermediate armlifting program. Two sessions per week. Day 1: DOH Axle + Grandfather Clock. Day 2: Saxon 3"x4" + 1.75" Raptor + Deep Hub Freestyle.

Intermediate · 3 days / week · 8 weeks

8-week intermediate armlifting program. Three sessions per week. Day 1: DOH Axle + Grandfather Clock. Day 2: Saxon 3"x4" + Deep Hub. Day 3: 1.75" Raptor + Saxon 2".

Beginner · 2 days / week · 4 weeks

4-week beginner armlifting block for traveling lifters or anyone without specialty implements. Two sessions per week using only a barbell + Fat Gripz, a pull-up bar, and CoC #1 + #1.5 grippers.

Advanced · 4 days / week · 8 weeks

8-week advanced armlifting program. Four short sessions per week. Day 1: DOH Axle + Grandfather Clock. Day 2: Saxon 3"x4" + Deep Hub. Day 3: Axle Wrist Curl + 1.75" Raptor + Grandfather Clock. Day 4: Saxon 2".

Advanced · 3 days / week · 16 weeks

16-week advanced armlifting program built from a real grip athlete's training log leading into a major spring competition. 24 events spread across 16 calendar weeks, each week unique — sessions match what was actually trained on each weekday. Reference weights from the original log are baked into the instruction text.

Advanced · 3 days / week · 8 weeks

8-week advanced grip-sport program preparing for the Winter Grip Wars contest. Three sessions per week covering all 8 contested events: Inch DB, One-Handed Stone Lift, Rouge Anvil Hold, Saxon 3"x4", 2" Raptor, Grandfather Clock, Blob, and Farmer's Hold.

Intermediate · 4 days / week · 12 weeks

Peter Attia-inspired 12-week longevity program. Two strength sessions plus two cardio sessions per week — Zone 2 endurance, VO2 max intervals, hinges, carries, and stability work. Trains for the 'older you'.

Beginner · 6 days / week · 6 weeks

Pavel Tsatsouline's iconic kettlebell longevity program: 100 two-handed swings + 10 Turkish get-ups, 6 days a week, 30-minute sessions. Joint-friendly, sustainable forever.

Beginner · 2 days / week · 8 weeks

8-week beginner-intermediate program for the busy professional. Two 30-minute full-body sessions per week — designed to hold the line, not break records.

Intermediate · 4 days / week · 12 weeks

12-week intermediate take on Jim Wendler's 5/3/1 — preserving the iconic wave loading but capping intensity at 90% with no AMRAP attempts. Three cycles of four weeks, four lifts, one main lift per session.

Beginner · 5 days / week · 5 weeks

Dan John's classic 5-week strength minimalism program: same five basic lifts every day, two sets of five reps, never to failure. Built to be sustainable forever.

Beginner · 3 days / week · 8 weeks

8-week beginner program built for older lifters and return-to-training athletes. 3 days/week, machine-heavy, joint-friendly variations of every major lift. Pain-free, sustainable, progressive.

Intermediate · 7 days / week · 4 weeks

Pavel Tsatsouline's daily-practice paradigm. Do many sub-maximal sets of 1-2 lifts spread across each day, never to fatigue. Skill becomes strength.

Intermediate · 3 days / week · 10 weeks

10-week intermediate strength program for masters lifters (60+) who refuse to soften their training. Heavy compound work capped at 90%, longer recovery, and three focused sessions per week.

Beginner · 3 days / week · 6 weeks

6-week beginner program built around Stuart McGill's Big 3 spinal stability protocol — curl-up, side bridge, bird dog — paired with carefully chosen back-friendly lifts. Designed for back rehab and longevity.

Beginner · 3 days / week · 8 weeks

8-week pregnancy-safe strength program for the first trimester (~weeks 1-13). Three sessions per week, full body, with conservative loading and modifications appropriate to early pregnancy.

Beginner · 3 days / week · 12 weeks

12-week gradual return to strength training after pregnancy. Phased rebuild: foundation (weeks 1-4), light loading (weeks 5-8), return to standard training (weeks 9-12). 3 sessions per week.

Beginner · 3 days / week · 8 weeks

8-week pregnancy-safe strength program for the second trimester (~weeks 14-26). No supine work, diastasis-safe core, modified pressing/pulling positions. Three sessions per week.

Beginner · 3 days / week · 8 weeks

8-week pregnancy-safe strength program for the third trimester (~weeks 27-40). Light loading, birth-prep focus, dumbbell-based. No supine, no prone, no breath-holding. Three sessions per week.