| Focus | Length | Frequency | Duration | Objectives | Neglected Movements | Notes | Spreadsheet | |
|---|---|---|---|---|---|---|---|---|
| Smolov Jr. | Back Squat | 3 weeks | 4 days / wk | ~1 hour | Quick bump in squat strengths | Upper body, deadlifts, front squat | Able to use for Pressing as well. Intended for a quick 3-week peak. | Download |
| Smolov | Back Squat | 13 weeks | 3-4 days/wk | ~1-1.5 hours | Full squat program designed to massively increase squat strength | Upper Body, Deadlifts, Front Squat | Put other lifts on the back burner as squats will be the main focus for 13 weeks. | Download |
| Hatch | Front Squat, Back Squat | 12 weeks | 2 days/wk | ~1 hour | Full 12-week squat cycle, to improve both front and back squat | Upper Body, Deadlifts | Lower volume, but ability to train front and back squat. Intended to supplement weightlifting program. | Download |
| 20 Rep Squat | Back Squat | 6 weeks | 3 days/week | ~30 min | Increase squat strength, endurance, and size. Test your mental and physical fortitude with this cycle from hell. | Upper Body, Deadlifts, Front Squat | Watch your old 5RM turn into your 20RM in 6 weeks! | Download |
| Texas Method | Squat, Bench Press, Press, Deadlift, Clean | Ongoing | 3 days/week | ~1.5 | Overall strength and power | Bodybuilding, Snatch | Designed for long term strength development | Download |
| 5/3/1 | Squat, Bench Press, Deadlift, Press | Ongoing | 3-4 days/week | ~1 hour | Overall strength development | Olympic weightlifting | Designed for slow, progressive strength development. Accessory work allowed to build up muscle deficiencies. Each cycle is 4 weeks. Start light to improve over each training cycle. | Download |
| Starting Strength | Squat, Bench Press, Press, Deadlift, Power Clean, Pull Up | Ongoing | 3 days/week | ~1 hour | Overall strength development | Olympic weightlifting, Bodybuilding | Great start for beginners using linear progression. | Coming Soon |
| Strong Lifts 5x5 | Squat, Bench Press, Deadlift, Overhead Press, Barbell Row | Ongoing | 3 days/week | ~1 hour | Overall strength development | Olympic weightlifting, Bodybuilding | Great start for beginners using linear progression. | Coming Soon |
| Madcow 5x5 | Squat, Bench Press, Deadlift, Overhead Press, Barbell Row | Ongoing | 3 days/week | ~1 hour | Overall strength development, Bodybuilding | Olympic weightlifting, Bodybuilding | Intended for intermediate lifters. Great for lifters who have stalled from Strong Lifts 5x5. Linear progression. | Coming Soon |
| Conjugate | Squat, Bench Press, Deaadlift | Ongoing | 4 days/week | ~1.5 hours | Overall strength development, explosiveness | Olympic weightlfting | Intended for powerlifters. Ideally for people with access to bands, chains, foam pads, variety of bars like cambered, safety squat bar, buffalo, among others. Accessory work is key to strengthen muscle deficiencies. | Coming Soon |
| German Volume Training | Variety of bodybuilding movements | 9-12 weeks | 3 days/week | ~1.5 hours | Hypertrophy | Deadlifts, Olympic weightlifting | Intended for those looking to gain lean muscle mass. | Coming Soon |
| Cube Method | Squat, Bench Press, Deadlift | Ongoing | 4 days/week | ~1-1.5 hours | Strength, explosiveness. Purpose is to avoid burning out. | Olympic weightlifting | 1 day heavy, 1 day explosive, 1 day of volume, 1 day for bodybuilding accessory work. Rotation of training intensities for each movement in 3 week waves. | Coming Soon |
| Sheiko's #29, #30, #31, #32 programs | Squat, Bench Press, Deadlift | 16 weeks | 3 days/week | ~1-1.5 hours | Peaking for a powerlifter | Olympic weightlifting, Bodybuilding | Very, very high volume. Intended for intermediate-advanced powerlifter. | Coming Soon |
| Undulating Periodization | Squat, Bench Press, Deadlift | 6 weeks | 4 days/week | ~1-1.5 hours | Strength and Power | Olympic weightlifting | CoS Program Comparison CoS Program Comparison 100% 10 Allows for accessory lifts to build up muscle deficiencies Screen reader support enabled. Uses accessory lifts to strengthen muscle deficiencies. | Coming Soon |