Greg Nuckols released 28 program variations through his site, Stronger by Science.
In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. He also co-authors the best monthly round-up of cutting edge research on strength, hypertrophy, and related subjects. It’s called MASS and it’s absolutely worth a look. He even has a free issue available as a preview.
See also: Greg Nuckols High Frequency Program (free spreadsheet)
Contents
Are There Really 28 Programs?
Wow! 28 programs? Why so many?
If you thought this, don’t worry – it’s not as overwhelming as it seems.
Each of the programs outlined are for squat, bench, or deadlift only and are meant to be used together.
From there, each lift has a beginner, intermediate, and advanced variation.
Finally, each lift and proficiency level has 1x, 2x, and 3x weekly variations.
So, (3 lifts)*(3 skill levels)*(3 frequencies) = 27 programs
You get to 28 programs because there are actually four variations of the 3x weekly deadlift program: beginner, low volume, medium volume, and high volume.
About the Programs
Because there are so many options, a lifter is able to determine what level they are at, how many times they want to perform each lift, and move on from there.
Every program runs on a 4 week cycle, with the lifter testing their 1RM after each cycle. Intermediate and advanced cycles start bringing in variations of the main lift (e.g. programming in a front squat as a variation to the back squat), while the beginner programs stick more closely to the big three lifts in the interest of specificity and learning the movement.
28 Programs Google Spreadsheet
Greg Nuckols 28 Programs by Strengtheory