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Strength programs, explained
How the lifting programs people actually run are built: the sets and reps, how the weight goes up, what to do when you stall, and what to run next. Every program here is built into ReadyLift, so you can start one today.
Free calculators: Madcow 5x5 calculator · nSuns 5/3/1 calculator
- Beginner strength
The 5x5 Workout: A/B Plan, Weight Jumps and Deloads
The A/B workouts, how much to add each session, and how to deload.
- Intermediate strength
Madcow 5x5: Workouts, Ramp Sets and Weekly PRs
The heavy, light and medium days, the ramp sets, and how to start.
- Intermediate strength
nSuns 5/3/1 LP: The 4-Day Template and How the TM Goes Up
The 4-day template, the 9-set T1, and how your AMRAP reps move the TM.
- Beginner strength
The Starting Strength Program: Workouts, Progression and Resets
The A/B workouts, how much to add each session, and the official reset rules.
- Beginner strength
GZCLP: How the GZCL Method's T1, T2 and T3 Tiers Work
The 4-workout rotation, the stage changes when you stall, and what comes next.
- Intermediate strength
5/3/1 Boring But Big (531 BBB): Percentages and Template
Training max, weekly percentages, and how heavy to make the 5x10.
- Powerbuilding
The PHUL Workout: A 4-Day Power Hypertrophy Upper Lower Plan
Every day, every exercise, and a simple way to progress both rep ranges.
- Hypertrophy
Reddit PPL: The 6-Day Push Pull Legs (PPL) Workout
Every workout, how to add weight, and what to do when you stall.