Free Programs and Spreadsheets
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 16
Periodization: Conjugate Periodization
Meet prep program: No
Program goal: Powerlifting, Strength, Strongman
Uses RPE: No
Uses 1RM Percentage(%): Yes
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Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.
Max effort days [Read more…]
1 Comment By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 16
Periodization: Linear Periodization, Wave Periodization
Meet prep program: Yes
Program goal: Strength, Strongman
Uses RPE: No
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
Known simply as “wave program” via Strongman Ontario. It is a 16 week program, run 4 days per week.
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 12
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Peaking, Strongman
Uses RPE: No
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
A 12 week deadlift program found on Strongman Ontario. Is it strictly a strongman program? Probably not – I’m sure it would benefit anyone looking for a ton of deadlift volume. [Read more…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 8
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Peaking, Powerlifting, Strength, Strongman
Uses RPE: No
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This is a periodized program based on JV Askem’s article below. It aims for a 3% increase in strength over 8 weeks. Be sure to read the article below to help understand it better. [Read more…]
By Kyle Risley
Last updated
Experience level: Advanced, Intermediate
Weeks: 6
Periodization: Undulating Periodization
Meet prep program: No
Program goal: Peaking, Powerlifting, Strength, Strongman
Uses RPE: No
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This is a simple 5×5 method that was developed based on JV Askem’s 5×5 training principles. You can find those below, originally featured here.
The spreadsheet comes with [Read more…]
By Kyle Risley
Last updated
Experience level: Intermediate
Weeks: 8
Periodization: Undulating Periodization
Meet prep program: No
Program goal: Strength, Strongman
Uses RPE: No
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This is Frozenkilt’s pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press (aka military press), and dumbbell press. [Read more…]