Strength Training
Build raw strength, muscle mass, and power with structured resistance training programs designed around proven periodization principles.
Browse by Type
Hypertrophy
Maximize muscle growth with volume-optimized programs targeting 8-12 rep ranges, progressive overload, and strategic exercise selection.
Powerlifting
Increase your squat, bench press, and deadlift with competition-focused programs built around peaking protocols and strength periodization.
Powerbuilding
Combine the best of powerlifting and bodybuilding — build strength on the big lifts while maximizing muscle size and aesthetics.
General Strength
Well-rounded strength programs for overall fitness, functional movement, and building a strong foundation across all major movement patterns.
Strongman
Train like a strongman with programs featuring carries, presses, pulls, and event-specific conditioning for raw functional power.
25 Programs in Strength Training
Wendler 5/3/1
Jim Wendler's gold standard for sustainable, long-term strength progress. Monthly waves with sub-maximal training and AMRAP sets. Train smart, train hard, get strong for life.
Norse God Physique (Thor-Inspired)
Build a powerful, athletic physique inspired by the training style used for superhero film roles. Heavy compound lifts, functional training, and high-intensity conditioning create size, strength, and explosive power. This 12-week program is designed for those who want to train like a Norse god.
Beast Mode Protocol (Wolverine-Inspired)
Forge an indestructible physique with this Wolverine-inspired training protocol. Heavy lifting combined with aggressive supersets and finishers that push you to your limits. The same brutal training style used to build a jacked superhero physique.
Women's Strength Foundations
A comprehensive strength program designed specifically for women. Build confidence with the barbell, develop functional strength, and sculpt a strong, capable body. Glutes, back, and core emphasized.
Strong Over 40
Age is just a number. This program is designed for lifters over 40 who want to build strength safely and effectively. Joint-friendly movements, proper warmups, and intelligent programming for long-term success.
Gridiron Power
Build NFL-level strength and explosiveness. This program focuses on the raw power needed for blocking and tackling, the explosive speed for breakaway plays, and the durability to survive a full season. Heavy compound lifts, plyometrics, and sport-specific conditioning.
StrongLifts 5x5
The classic beginner strength program that changed the game. Focus on progressive overload with just five compound lifts. Add weight every session and watch your strength skyrocket. Simple, effective, and time-tested.
PPL (Push Pull Legs)
The classic 6-day Push Pull Legs split. Train each muscle group twice per week with optimal volume distribution. Push day for chest, shoulders, and triceps. Pull day for back and biceps. Leg day for lower body. The gold standard for building muscle.
Arnold Split
Train like The Oak himself. Arnold's legendary 6-day split pairs antagonistic muscle groups together - Chest/Back, Shoulders/Arms, Legs. High volume, high intensity, legendary results.
Full Body Fundamentals
The most efficient way to train. Hit every major muscle group three times per week with compound movements. Perfect for beginners or anyone with limited gym time who still wants serious results.
PHUL
Power Hypertrophy Upper Lower - the 4-day version of PHAT. Two power days focus on heavy compound lifts, two hypertrophy days focus on volume. Perfect balance of strength and size for those with limited time.
Fighter's Physique (Rocky-Inspired)
Train like a classic boxing underdog. This Rocky-inspired program combines old-school bodybuilding with boxing conditioning - high-volume calisthenics, roadwork, and heavy bag sessions. Build the lean, powerful physique of a fighter with gritty determination.
Calisthenics Athlete
Build an athletic, functional physique using only your bodyweight. Master fundamental movements, progress to advanced skills, and develop real-world strength. No gym membership required.
PHAT
Power Hypertrophy Adaptive Training by Layne Norton. Combines power training and hypertrophy work for the best of both worlds. Two power days followed by three hypertrophy days for maximum strength and size gains.
Upper Lower Split
The perfect 4-day split for building strength and muscle. Alternate between upper body and lower body days for optimal recovery. Great for busy professionals who want results without spending every day in the gym.
Dumbbell Only Mass Builder
Build serious muscle with just a pair of dumbbells. Perfect for home gyms or when the gym is crowded. This program proves you don't need fancy equipment to build an impressive physique.
Classic Push Pull Legs
The gold standard 6-day split for building muscle. Push day targets chest, shoulders, and triceps. Pull day hits back and biceps. Leg day builds your foundation. Each muscle group is trained twice per week for optimal hypertrophy.
Bro Split
The classic bodybuilding split - one muscle group per day, maximum volume. Chest Monday, Back Tuesday, Shoulders Wednesday, Legs Thursday, Arms Friday. Time-tested and proven effective for building size.
Upper Lower Power Builder
A perfect 4-day split for those who want results without living in the gym. Alternating upper and lower body days with optimal volume and recovery. Great for building strength and size while maintaining work-life balance.
GZCLP
Cody Lefever's tiered approach to strength training. T1 for heavy compound work, T2 for volume, T3 for accessories. Intelligent progression that adapts when you stall.
Starting Strength
Mark Rippetoe's legendary novice program. The foundation that has built countless strong lifters. Master the fundamental movement patterns while building serious strength with linear progression.
nSuns 5/3/1 LP
The high-volume variant of 5/3/1 with linear progression. 17 sets of your main lift plus a secondary movement. Not for the faint of heart, but the gains speak for themselves.
Kettlebell Warrior
Master the kettlebell and build explosive power, endurance, and functional strength. Swings, cleans, snatches, and Turkish get-ups will transform your body and fitness level.
Texas Method
The intermediate program for when linear progression stalls. Weekly periodization with a volume day, recovery day, and intensity day. Break through plateaus and continue making gains.
Classic Bodybuilding Split
The traditional bodybuilding approach: one muscle group per day with maximum volume. Chest Monday, Back Tuesday, and so on. Perfect for those who love feeling the pump and want to annihilate each muscle group.