Programs
Training programs that actually progress
Structured plans — from first barbell to peaking blocks. Browse a workout glimpse, then open the full write-up.
Browse plans
Filter by level, then open a plan for the full write-up.
Peak Strength
A 10-week peaking program to drive your squat, bench, and deadlift to a new max.
Workout glimpse
- Back squat5 × 3/2/1
- Bench press5 × 3/2/1
- Deadlift4 × 3/2/1
- Pause squat3 × 3
Hypertrophy Block
A 6-week volume-focused block for adding size, with built-in deloads so you actually recover.
Workout glimpse
- Bench press4 × 8
- Chest-supported row4 × 10
- Back squat4 × 8
- Romanian deadlift4 × 10
Strength Foundations
An 8-week base-building program for lifters who want a real bar-path before specializing.
Workout glimpse
- Back squat3 × 5
- Bench press3 × 5
- Barbell row3 × 8
- Romanian deadlift3 × 8
Push Pull Legs
A classic 6-day PPL rotation for balanced size and strength across the whole body.
Workout glimpse
- Overhead press4 × 8
- Pull-up4 × 6
- Back squat4 × 8
- Lateral raise3 × 15
Upper Lower Split
Four training days that alternate upper and lower — simple structure, serious progress.
Workout glimpse
- Bench press4 × 6
- Barbell row4 × 8
- Front squat4 × 6
- Romanian deadlift3 × 8
Full Body Conditioning
Three full-body sessions that mix strength with short conditioning finishers.
Workout glimpse
- Goblet squat3 × 12
- Push-up3 × AMRAP
- Kettlebell swing4 × 15
- Farmer carry3 × 40m
Athletic Power
Jumps, throws, and heavy lifts — a 6-week block for athletes who need force and speed.
Workout glimpse
- Box jump4 × 5
- Hang clean4 × 3
- Trap-bar deadlift4 × 5
- Medicine ball slam3 × 8
Bodyweight Strength
Get strong with push-ups, pulls, and single-leg work — no barbell required.
Workout glimpse
- Push-up4 × 10
- Inverted row4 × 8
- Split squat3 × 10
- Hollow hold3 × 30s
Bench Specialization
Eight weeks of higher bench frequency to break through a stubborn press plateau.
Workout glimpse
- Competition bench5 × 3
- Close-grip bench4 × 6
- Spoto press3 × 5
- Triceps pressdown3 × 12