The Stronger By Science (SBS) Program Bundle is a collection of six autoregulated training programs from Greg Nuckols. It’s free with an email signup on the Stronger By Science website, and it comes as a Google Sheets workbook.
The bundle covers six 21-week programs across different goals and experience levels. There’s also a standalone Program Builder that lets you customize almost everything. Getting autoregulation and periodization wired together like this is rare for a free resource.
There’s a catch worth knowing before you start. The spreadsheet automates so much of the programming that there’s a real learning curve. Spend 20-30 minutes with the included PDF instructions before your first session, and don’t skip that step.
If you’re already familiar with Greg Nuckols’ work, you might know his popular 28 Programs (also available here on Lift Vault). The SBS Program Bundle is a more recent and more sophisticated set of programs. Think of the 28 Programs as individual single-lift routines you mix and match yourself. The SBS Bundle is a full training system with built-in autoregulation and multi-lift programming already wired together.
Table of Contents
SBS Program Bundle Spreadsheet
Greg Nuckols gives the full SBS Program Bundle away for free as a Google Sheets workbook. You grab it straight from Stronger By Science by entering your email, and the whole bundle (all six programs plus the Program Builder) lands in your inbox.
Get the official spreadsheet here: Stronger By Science Program Bundle
I’m linking Greg’s own copy on purpose. He keeps it updated, and that email signup is how he funds free resources like this. Once you have it, make a copy to your own Google Drive (File > Make a Copy) before you enter your numbers.
SBS Program Bundle Overview
The bundle includes six programs and one builder tool.
- SBS Strength Program (RIR) – the original strength template. You perform sets until you hit a Reps in Reserve (RIR) target. If you complete more sets than the upper threshold (6 by default), your training max goes up. Fewer than the lower threshold (4 by default), and it goes down.
- SBS Strength Program (Last Set RIR) – same structure, but you only rate difficulty on your final set instead of every set. Simpler to run day-to-day.
- SBS Strength Program (RTF / Reps to Failure) – you do 4 normal sets plus a final set taken to failure. Beat the rep target on that last set and your training max increases. Miss it and your training max drops. This is the most popular variant on Reddit.
- SBS Hypertrophy Template – 3 normal sets plus 1 set to failure, with intensity capped around 82.5% of 1RM. Higher rep ranges throughout. Still autoregulated the same way.
- SBS Novice Hypertrophy – designed for newer lifters or those coming back from a layoff. Week-to-week progression with simpler autoregulation.
- SBS Linear Progression – another novice option with fixed sets and reps and near-weekly weight increases. Good for beginners who can still add weight consistently.
- SBS Program Builder – the Swiss Army knife of the bundle. Lets you mix and match progression schemes (RTF, RIR, or both) across different lifts, customize exercise selection, and build your own program from scratch using the SBS autoregulation engine.
All six pre-built programs run for 21 weeks, split into three 7-week blocks. Weeks 7, 14, and 21 are deload weeks. You can configure them for anywhere between 3 and 6 training days per week.
How the SBS Programs Work
Block structure
Each 7-week block gets progressively heavier. Block 1 uses lighter loads with higher reps. Block 2 bumps up the intensity. Block 3 is the heaviest block with the fewest reps per set. This is standard undulating periodization, and it works well for building both strength and size over a 21-week training cycle.
Autoregulation (how it works)
What I like about these programs is how the autoregulation actually works in practice. The spreadsheet adjusts your training max each week based on how you perform.
RTF (Reps to Failure): On the last set of each exercise, you go to failure. If you beat the rep target, your training max goes up by roughly 0.5% per extra rep. If you miss by 2+ reps, it drops by about 1% per missed rep. Hit the target exactly and nothing changes. The spreadsheet handles all the math.
RIR (Reps in Reserve): Instead of going to failure, you perform sets until you reach a specified RIR target. Complete more sets than the program’s upper threshold and your training max increases (default +2%). Complete fewer than the lower threshold and it decreases (default -5%). The RIR targets are higher at lower percentages and lower at higher percentages, which makes sense from a fatigue management standpoint.
This means the program speeds up when you’re progressing fast and slows down when gains come slower. An intermediate lifter adding 5 lbs per week and an advanced lifter adding 5 lbs per month can both run the same template. That’s a big deal.
Exercise categories
The programs categorize exercises into three tiers.
- Core lifts – your main competition or priority movements (squat, bench, deadlift, OHP by default)
- Auxiliary lifts – close variations of your main lifts using a barbell or similar implement. Think paused squats, close-grip bench, trap bar deadlifts, push press
- Accessories – everything else: rows, pull-ups, curls, lateral raises, machine work, single-leg stuff
The instructions recommend being selective with accessories rather than filling every available slot. Pick movements that address actual weak points or muscle groups that aren’t getting hit by your main work.
Overwarm singles
There’s an optional overwarm single feature built into the spreadsheet. Before your working sets, you can work up to a heavy single at RPE 8 (roughly 90% of your true 1RM). If you log that single, the spreadsheet can use it to recalibrate your training max on the fly. So if you hit 460 lbs on your overwarm single and your training max is set at 490, the spreadsheet will adjust. It’s a nice touch for lifters who want daily autoregulation on top of the weekly adjustments.
Which SBS program should you pick?
- New to lifting (under 1 year)? Start with SBS Linear Progression or SBS Novice Hypertrophy. You’ll outgrow these within a few months, and that’s fine.
- Intermediate lifter focused on getting stronger? The RTF variant is the most popular for good reason. The AMRAP sets give you clear, objective feedback every session.
- Intermediate lifter focused on muscle size? The Hypertrophy Template keeps intensity capped around 82.5% 1RM and uses higher rep ranges. Still builds strength, just with a hypertrophy bias.
- Don’t like going to failure? The RIR or Last Set RIR versions let you autoregulate without maxing out every session.
- Want full control? The Program Builder lets you mix progression schemes across lifts. You could run RTF for squat and bench but RIR for deadlift. It’s the most flexible option.
What lifters are saying about the SBS programs
The SBS programs come up frequently in r/weightroom program reviews and recommendation threads. One reviewer running the 6-day RTF version added 75 kg to their combined squat, bench, and deadlift training maxes in just 9 weeks. Another lifter went from 155 lbs to 165 lbs bodyweight while adding 40 lbs to their deadlift on the hypertrophy template.
A 21-week run of the RIR version by one lifter showed a 12.5 kg squat increase (162.5 to 175 kg) and a 2.5 kg deadlift increase (197.5 to 200 kg). That same lifter noted the final block (weeks 15-21) felt more fatiguing than productive, and recommended stopping around week 14-17 if you’re feeling beat up. Good advice.
Common praise includes the quality of the autoregulation (“the weight naturally adjusts based on honest reporting”), the enjoyment factor (“this program has me looking forward to sessions”), and the price. Common critiques include the spreadsheet complexity for new users and the first block feeling too easy on the strength variants.
SBS Program Bundle vs. Greg Nuckols 28 Programs
Both are from Greg Nuckols and both are free. But they’re quite different in design.
The 28 Programs are individual single-lift routines. You pick one for squat, one for bench, one for deadlift, based on your experience level and preferred frequency. Each runs on a 4-week cycle. They’re simpler to set up and easier to understand. I’d recommend them for lifters who want something straightforward and don’t mind assembling their own program from the pieces.
The SBS Bundle programs are fully integrated, multi-lift programs with autoregulation built in. They run for 21 weeks with built-in periodization and automatic load adjustments. They’re better for lifters who want a complete system they can plug into and run for months without much tinkering (after the initial setup).
If you’ve already run the 28 Programs and want something more structured for your next training cycle, the SBS Bundle is the natural next step.
SBS Program Bundle summary
| Detail | Info |
|---|---|
| Program creator | Greg Nuckols / Stronger By Science |
| Programs included | 6 programs + Program Builder |
| Program length | 21 weeks (three 7-week blocks) |
| Training frequency | 3-6 days per week (configurable) |
| Progression type | Autoregulated (RTF, RIR, or Linear) |
| Intensity range | Varies by block; hypertrophy caps at ~82.5% 1RM |
| Deload weeks | Weeks 7, 14, 21 |
| Best for | Intermediate to advanced lifters |
| Price | Free (email signup) |
| Format | Google Sheets |
| Source | strongerbyscience.com/program-bundle |
SBS Program Bundle FAQs
Is the SBS Program Bundle free?
Yes. You can download the entire bundle for free from the Stronger By Science website by signing up with your email. It comes as a Google Sheets file with all six programs and the Program Builder included.
What’s the difference between RTF and RIR?
RTF (Reps to Failure) has you take the last set of each exercise to actual failure. The spreadsheet adjusts your training max based on how many reps you get compared to the target. RIR (Reps in Reserve) has you stop each set when you reach a specific number of reps left in the tank. The spreadsheet adjusts based on how many sets you completed within the target range. RTF gives more objective data. RIR is less physically demanding session to session.
Should I run the strength or hypertrophy template?
If your main goal is to increase your 1RM on the big lifts, go with one of the strength variants (RTF or RIR). If you’re more focused on putting on muscle mass, the hypertrophy template keeps intensity lower (capped around 82.5% 1RM) and uses higher reps. Both will build some degree of strength and size. The hypertrophy template just tilts the balance toward volume and muscle growth.
Who is the SBS Program Bundle for?
The main programs (strength and hypertrophy) are best for intermediate and advanced lifters who’ve been training consistently for at least a year and have a good sense of their maxes. The bundle also includes two novice programs (SBS Linear Progression and SBS Novice Hypertrophy) for newer lifters, but those are less commonly discussed. If you’re a total beginner, you might be better off starting with something simpler like the 28 Programs or a basic LP.
How many days per week should I train on the SBS programs?
The programs are configurable from 3 to 6 days per week. Four days is probably the sweet spot for most lifters. The 6-day version works well if your recovery supports it, but you’ll need solid recovery habits (sleep, nutrition, stress management) to handle that frequency without burning out.
Updates
- March 22, 2026 – Post published
