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5x5 Linear Progression

Shade

The classic intro to barbell training. Three full-body sessions a week, add weight every workout you can.

5/3/1 Boring But Big

Shade

Jim Wendler's four-week wave on the press, deadlift, bench, and squat, with the Boring But Big supplemental work behind it. Each main lift gets one day a week: three ramping sets at 65, 75, and 85% in week one, 70, 80, 90% in week two, 75, 85, 95% in week three, and a 40, 50, 60% deload in week four. The last set of the first three weeks is as many reps as you can. Then five sets of ten on the same lift at 50% of your training max, and one assistance movement. Set your training max at 90% of your true max. After the deload, add 5 lb to the press and bench training maxes and 10 lb to the squat and deadlift, and run it again.

Peak Power

Seed Admin

Two heavy triple sessions a week, loaded off your training max.

Strength Builder

E2E Mobile Athlete

Four weeks of squat, bench and deadlift work with simple linear loading.

Hundred Push-ups

Shade

The six-week hundredpushups.com plan, three sessions a week, for someone who can already do 11 to 20 push-ups. Each session is four fixed sets and a final set with a minimum to beat, with 60 seconds rest in week one rising to two minutes by the third session of each week. Weeks five and six double up the early sets. Retest your max at the end of weeks two and four; this is the top column throughout.

Armstrong Pull-up Program

Shade

Major Armstrong's five-day pull-up program. Every morning starts with three max sets of push-ups. Monday is five max sets of pull-ups with 90 seconds rest. Tuesday is a pyramid: one rep, then two, then three, adding a rep each set until you miss, then one last max set. Wednesday is three training sets on each of three grips. Thursday is the training-set rep count for as many sets as you can complete. Friday repeats whichever day was hardest. Add one rep to the training sets each week you complete every set.

Brooklyn, NY

Coaching team that's put 200+ lifters on the platform. Online and in-person programming.