Looking to take your strength training up a notch? The Madcow 5×5 program could be just what you need. It’s built for intermediate lifters who’ve squeezed out their beginner gains and want more. Smart progression helps you keep building strength when basic linear programs stop delivering results. Madcow 5×5 gives you three full-body training sessions…
Looking for a workout that actually builds both strength and muscle? Greyskull LP could be what you need. This 3-day-per-week program focuses on linear progression to help beginners make steady gains. Greyskull LP blends powerlifting basics with bodybuilding tactics, so you get stronger and put on muscle at the same time. What makes Greyskull LP…
Sheiko programs have built a legendary reputation in the powerlifting world for good reason. These Russian-designed training systems focus on technical mastery and smart volume distribution, not just pushing you to failure every session. Sheiko programs typically feature twice weekly squatting, once weekly deadlifting, and three bench sessions per week. This creates a balanced approach…
Looking to add some serious weight to your squat? The Smolov Squat Program might be exactly what you need. This legendary 13-week Russian training protocol is for intermediate to advanced lifters who want major strength gains in their back squat. If you follow it right, the Smolov program has helped plenty of lifters boost their…
TL;DR The 5/3/1 program by Jim Wendler is a simple, percentage-based strength system built around four main lifts (squat, bench press, deadlift, overhead press) performed in four-week cycles. You use a conservative training max (85-90% of your true max), increase weight slowly each cycle, and focus on long-term strength gains rather than quick results. The…
