General Strength Program Spreadsheets
General strength programs are great choices for novices and intermediate lifters looking to add weight on the bar. Find some of the most popular program spreadsheets here.
Created by the legendary Jim Wendler, who wrote the 5/3/1 programs and inspired other programs like GZCL and NSuns, Building the Monolith is designed for advanced athletes looking to break through plateaus, not novice or intermediate lifters. For a bench-focused variation of this program, check out Benching the Monolith. [Read more…]
While the Texas Method has long been a popular intermediate program for graduates of Rippetoe’s Starting Strength or other novice programs like Strong Lifts, a popular Texas Method variation to emerge has been the Cowboy Method.
Included here are the Original Cowboy Method and a Modified Cowboy Method. [Read more…]
- February 10, 2019 – Added PPL + BBB Spreadsheet
- January 10, 2019 – Added Advanced NSuns Program Spreadsheet
n_Suns (aka 2_Suns) assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to dead lift and squat specific workloads to help everyone get stronger.
For more programs to help specific lifts, check these out.
Now let’s get into the program spreadsheets! [Read more…]
Whether it is run for the squat, deadlift, bench, or all three (good luck), the Russian Squat Program (aka Russian Squat Routine) is a brutal peaking program that will help boost maximum strength when prepping for a meet.
Never programming below 80% of the lifter’s 1RM, those that complete this 6 week program can typically expect 5-10% improvements on their 1RM.