Training Programs
Proven strength programs with full schedules, progressions, and guidance on who each program suits.
Squat every session. Simple, effective, proven for beginners.
The original novice program by Mark Rippetoe. Low rep, high frequency.
Jim Wendler's wave-loading system built around four main lifts.
Tiered approach with T1 (heavy), T2 (volume), T3 (accessory) structure.
Volume Monday, Recovery Wednesday, Intensity Friday. Weekly PR attempts.
High-frequency split hitting each muscle group twice a week.
Power Hypertrophy Upper Lower by Brandon Lilly. Heavy power days plus hypertrophy days in one 4-day split.
Power Hypertrophy Adaptive Training by Layne Norton. Combines power days, speed sets, and hypertrophy volume across 5 days.
Periodised peaking program by Jonnie Candito. Accumulation → intensification → peak across 6 structured weeks.
High-frequency, submaximal system by Boris Sheiko. Trains squat, bench, and deadlift 3-4x per week at moderate intensity with high volume.
How to Choose a Program
The best program is the one you will consistently follow. That said, matching the right program to your experience level and goals makes a significant difference to your rate of progress. Beginners should prioritise simplicity - StrongLifts 5x5 and Starting Strength work because they are easy to understand, easy to execute, and they drive progress through a simple linear progression that beginners can sustain for months.
Intermediate lifters can no longer add weight every session and need weekly or even monthly progression models. Programs like 5/3/1 and the Texas Method are specifically designed for this stage, using wave loading or volume/intensity splits to drive continued strength improvements. Push Pull Legs suits intermediates who want higher training frequency and more hypertrophy alongside their strength work.
Regardless of program, the fundamentals stay constant: progressive overload, adequate sleep, sufficient protein, and consistency over months and years. Switching programs every few weeks prevents the adaptation process from completing - stick to a program for at least 12 weeks before evaluating it.
Frequently Asked Questions
Which program is best for beginners?
StrongLifts 5x5 and Starting Strength are the most recommended beginner programs. Both use simple linear progression (add weight each session) and focus on the major barbell lifts. StrongLifts is slightly more accessible due to more online support and app tooling; Starting Strength has a deeper theoretical framework behind it.
How long should I run a beginner program?
Run a beginner program until you can no longer make consistent progress session-to-session - typically 3-6 months for most people. Do not switch programs early just because it feels too simple. Simple and effective beats complex and interesting every time at the beginner stage.
Can I customise these programs?
The core structure of each program should be followed as written, especially accessory work and rep schemes. Adding extra volume on top of a beginner program is a common mistake that slows progress. Once you understand the principles, intelligent customisation is appropriate - but start by running the program as prescribed.
Do I need to track my lifts?
Yes. Every program on this list requires tracking weights, sets, and reps. Without tracking, you cannot apply progressive overload systematically. A simple notebook or spreadsheet is sufficient; many lifters also use training apps.
What should my diet look like on a strength program?
Eat enough protein (1.6-2.2g per kg of bodyweight) and enough total calories to support your goal. Beginners can build strength and muscle even in a slight caloric deficit. Intermediate and advanced lifters typically need a caloric surplus to drive meaningful strength gains. The TDEE Calculator and Macro Calculator on this site can help estimate your targets.