Programs
Choose your training split, program, and periodization style.
3
Day
BW
Body
Novice Linear Progression
Linear progression · 3×5 compounds
Beginner
5×5 Linear Progression
5×5 linear · +5 lb / session
Beginner
Percentage Wave · 3-Day
All 4 lifts in 3 days
Intermediate
AMRAP Linear Progression
AMRAP final set · 2×5 + 1×5+
Beginner
Volume-Light-Intensity
Texas Method · weekly 5RM progression (Glenn Pendlay)
Intermediate
Push / Pull / Legs
PPL · wave periodization on main compounds
Intermediate
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