Strength programs, understood.
The methods behind stronger lifts. The tools for your next session. Explore the programs that give training a direction.
- 12 in-depth guides
- Free planners
- No signup
- Understand the methodVersions, weekly structure and useful context
- Know what comes nextProgression, plateaus and missed sessions
- Take it to the gymPersonalized targets and downloadable sheets
A plan worth understanding.
Learn the method. Know the next step.
Keep a record that helps you improve.
12 of 12 programs
Starting Strength
A few barbell lifts. Three days a week. A small, earned increase each time you return.
- Days / week
- 3
- Focus
- Strength
- Guide
- 11 min read
StrongLifts 5×5
The classic A/B barbell routine, with a clear answer to what goes on the bar next.
- Days / week
- 3
- Focus
- Strength
- Guide
- 10 min read
GZCLP
Heavy practice, supporting volume, useful accessories. Three tiers with three different jobs.
- Days / week
- 3–4
- Focus
- Strength + muscle
- Guide
- 11 min read
Greyskull LP
A conservative barbell progression with a final set that gives you more information.
- Days / week
- 3
- Focus
- Strength + muscle
- Guide
- 11 min read
5/3/1
Start lighter. Build across cycles. Let the training max keep the long view in focus.
- Days / week
- 3–4
- Focus
- Strength
- Guide
- 10 min read
Boring But Big
The patient main-lift progression of 5/3/1, followed by a deliberately simple dose of volume.
- Days / week
- 3–4
- Focus
- Strength + muscle
- Guide
- 11 min read
Texas Method
One hard week with a purpose for every day: volume, recovery, then a heavier performance.
- Days / week
- 3
- Focus
- Strength
- Guide
- 11 min read
Madcow 5×5
A familiar three-day week with ramped work sets and a coordinated next-week target.
- Days / week
- 3
- Focus
- Strength
- Guide
- 10 min read
PHUL
Four sessions, two training roles. Keep heavier practice and muscle-building volume working together.
- Days / week
- 4
- Focus
- Strength + muscle
- Guide
- 10 min read
PHAT
Power work and dedicated hypertrophy sessions, with a recovery demand worth taking seriously.
- Days / week
- 5
- Focus
- Strength + muscle
- Guide
- 10 min read
Fundamentals
A structured introduction to hypertrophy, with a split you can choose around your week.
- Days / week
- 3 / 4 / 5
- Focus
- Muscle
- Guide
- 10 min read
Pure Bodybuilding
A focused muscle-building block. Follow the purchased plan, then make your training record useful.
- Days / week
- 4–6
- Focus
- Muscle
- Guide
- 10 min read
Choose the rhythm you can repeat.
A useful shortlist, not a ranking. Your week and recovery matter.
| Program | Days | Experience | Progression | Companion |
|---|---|---|---|---|
| Starting Strength | 3 | Beginner | Session by session | Open planner |
| StrongLifts 5×5 | 3 | Beginner | Session by session | Open planner |
| GZCLP | 3–4 | Beginner | Tiered linear progression | Open planner |
| Greyskull LP | 3 | Beginner | Linear + final-set feedback | Open planner |
| 5/3/1 | 3–4 | Intermediate | Four-week cycles | Open planner |
| Boring But Big | 3–4 | Intermediate | Cycles + supplemental volume | Open planner |
| Texas Method | 3 | Intermediate | Weekly intensity | Open planner |
| Madcow 5×5 | 3 | Intermediate | Weekly ramped loading | Open planner |
| PHUL | 4 | Intermediate | Rep-range progression | Open planner |
| PHAT | 5 | Intermediate | Power + hypertrophy roles | Open planner |
| Fundamentals | 3 / 4 / 5 | Beginner | Use your purchased targets | Open planner |
| Pure Bodybuilding | 4–6 | Intermediate | Use your purchased targets | Open planner |
Credit the coach.
Explain the details.
These are independent guides to methods created by the people named on each page. We link to their original writing and programs, distinguish editions, and explain where our tools make an editorial assumption.
Training-record examples are labeled illustrative. We do not invent transformations or reproduce paid program spreadsheets. For a paid program, the creator's instructions remain your reference.
Give consistency
a place in the plan.
The American College of Sports Medicine's 2026 resistance-training guidance emphasizes regular training, gradual progression and a routine that fits your goals. Its public summary recommends training the major muscle groups at least twice weekly.
Use that evidence to ask practical questions: can you complete this schedule, recover from its workload and keep useful records? The guidance concerns healthy adults broadly. It does not establish a ranking of these twelve named programs.