This is a 13 week program created by Barbell Medicine for Alan Thrall of Untamed Strength. Below you will find a video overview of the program, which is very important for understanding how the program works. [Read more…]
The 10 Best Strength Training Programs for 2022
- 3 Day Maximal Strength by Sheiko
- nSuns (novice/intermediate)
- Madcow 5x5 (intermediate/advanced)
- Building the Monolith (intermediate/advanced)
- GZCL (intermediate)
- Wendler 5/3/1 (intermediate)
- GZCLP (novice/intermediate)
- Ivysaur 4-4-8 (novice)
- Strong Lifts 5x5 (novice)
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Recommended Reading: Practical Programming for Strength Training by Mark Rippetoe (Amazon)
Strength training programs are designed to increase the maximal force of the athlete's musculature. While the routines emphasize growing the strength of the athlete, they generally will also induce hypertrophy and trigger muscle growth. This is part of what helps the athlete get stronger. If hypertrophy is the primary goal, a powerbuilding or bodybuilding program is a better fit.
Strength routines differ from powerlifting programs in that they are not specifically designed to maximize the single rep max of the competition power lifts. However, many strength programs can be reasonably used as off season work for powerlifters as long as the program is followed by a powerlifting peaking program before a meet.
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The latest strength training programs are available below.
It’s a pull up program by Omar Isuf. Check out Omar’s video below if you have any questions about the program. [Read more…]
In October 2015, Greg Nuckols published a very popular article titled “Your Drug Free Muscle and Strength Potential: Part 2.” In it he laid out the foundations for a high frequency training method.
It’s a pretty cool article because it includes a strength potential calculator that tries to estimate what percentage of a person’s maximum potential they’ve currently achieved per lift. If an individual is below 80% of their potential, they generally respond well to high frequency training. [Read more…]
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…]
Westside for skinny bastards (WS4SB) was developed by Joe DeFranco in 2008 as an effective strength training program for beginner athletes. Below you’ll find two different spreadsheets / templates for the program.
A few things to clear up up front:
- Westside for skinny bastards is not a powerlifting program.
- The program is geared for general strength enthusiasts, from high school students to working professionals.
- While inspired by Westside Barbell Club, it is not affiliated with Westside or Louie Simmons.
- Like Westside, WS4SB is a templated approach to lifting – not a strict cookie cutter program based strictly on percentages of 1RM. This will require you to do a little reading and interpretation to follow it. Don’t let this intimidate you! It’s a well documented program.
GZCLP is a linear progression strength program for beginners. It is a simpler variation of the GZCL program methodology with more rapid progression. The GZCLP program is available in three day and four day versions. It is highly customizable, allowing the individual to select a variety of lifts to perform over the course of the program.[Read more…]
Doug Hepburn has become synonymous with brute force and sheer simplicity. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work.
Below there are essentially 2 programs, each with a power phase and a pump phase. In the old days, [Read more…]