Strength Training Programs
Browse percentage-based strength programs. Each program auto-generates workouts from your training max.
Linear 3x5 (Beginner 3-Day)4W / 3D
3x5 @ 70-80% TM, weekly +2.5/5kg. Ideal for beginners building a strength base.
5x5 Classic (Beginner/Intermediate)4W / 3D
The classic 5x5 program. Two alternating workouts (A/B) across 3 days per week. Heavy compound lifts at 75-85% TM with linear progression.
5/3/1 (Wendler)4W / 4D
Jim Wendler's 5/3/1: W1 3x5@65/75/85, W2 3x3@70/80/90, W3 5/3/1@75/85/95, W4 deload. AMRAP on the top set. Proven long-term strength builder.
4-Week Wave (Intermediate 3-4 Day)4W / 4D
W1 5x5@70, W2 5x4@75, W3 5x3@80, W4 deload 3x5@60. Classic periodization.
DUP 4-Day4W / 4D
Daily Undulating Periodization: Strength / Volume / Skill / Hypertrophy rotation.