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 →
Upper/Lower Split Programs
4-day splits that alternate upper and lower body. A sweet spot between frequency and recovery for intermediate lifters.
2 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 →