Modern
Wendler's 5/3/1
Jim Wendler's 5/3/1 strength program — the percentage-based system built on four barbell lifts, slow progression, and AMRAP sets. Simple, proven, repeatable.
upper/lowerstrength4x/weekmoderate vol
intermediateView program →
Strength Training Programs
Programs built around getting stronger. Lower reps, heavier weights, structured progression. From Starting Strength to 5/3/1.
5 programs
Modern
GZCL Method (4-Day)
The GZCL method by Cody Lefever — the T1/T2/T3 tier system that lets you build strength and size with structured flexibility. Free program template download.
upper/lowerstrength4x/weekmoderate vol
intermediateView program →
Modern
nSuns 5/3/1 LP (5-Day)
nSuns 5/3/1 LP — the Reddit-born linear progression program with 17 sets of compound lifts per day. Free nSuns 531 program template download for the TRN app.
customstrength5x/weekhigh vol
intermediateView program →
Modern
Starting Strength
Mark Rippetoe's Starting Strength — the definitive barbell program for beginners. 3 days per week, 5 core lifts, linear progression. Download the full program.
full/bodystrength3x/weeklow vol
beginnerView program →
1960s-70sClassic
Reg Park's 5x5
The original 5x5 program from 1960 — the strength-building system that influenced generations of lifters from Arnold Schwarzenegger to Bill Starr to Mark Rippetoe.
full/bodystrength3x/weekmoderate vol
intermediateView program →