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 FocusLengthFrequencyDurationObjectivesNeglected MovementsNotesSpreadsheet
Smolov Jr.Back Squat3 weeks4 days / wk~1 hourQuick bump in squat strengthsUpper body, deadlifts, front squat Able to use for Pressing as well. Intended for a quick 3-week peak.Download
SmolovBack Squat13 weeks3-4 days/wk~1-1.5 hoursFull squat program designed to massively increase squat strengthUpper Body, Deadlifts, Front SquatPut other lifts on the back burner as squats will be the main focus for 13 weeks.Download
HatchFront Squat, Back Squat12 weeks2 days/wk~1 hourFull 12-week squat cycle, to improve both front and back squatUpper Body, DeadliftsLower volume, but ability to train front and back squat. Intended to supplement weightlifting program.Download
20 Rep SquatBack Squat6 weeks3 days/week~30 minIncrease squat strength, endurance, and size. Test your mental and physical fortitude with this cycle from hell.Upper Body, Deadlifts, Front SquatWatch your old 5RM turn into your 20RM in 6 weeks!Download
Texas Method

Squat, Bench Press, Press, Deadlift, CleanOngoing3 days/week~1.5Overall strength and powerBodybuilding, SnatchDesigned for long term strength developmentDownload
5/3/1Squat, Bench Press, Deadlift, PressOngoing3-4 days/week~1 hourOverall strength developmentOlympic weightliftingDesigned 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 StrengthSquat, Bench Press, Press, Deadlift, Power Clean, Pull UpOngoing3 days/week~1 hourOverall strength developmentOlympic weightlifting, BodybuildingGreat start for beginners using linear progression.Coming Soon
Strong Lifts 5x5Squat, Bench Press, Deadlift, Overhead Press, Barbell Row Ongoing3 days/week~1 hourOverall strength developmentOlympic weightlifting, BodybuildingGreat start for beginners using linear progression.Coming Soon
Madcow 5x5Squat, Bench Press, Deadlift, Overhead Press, Barbell Row Ongoing3 days/week~1 hourOverall strength development, BodybuildingOlympic weightlifting, BodybuildingIntended for intermediate lifters. Great for lifters who have stalled from Strong Lifts 5x5. Linear progression.Coming Soon
ConjugateSquat, Bench Press, DeaadliftOngoing4 days/week~1.5 hoursOverall strength development, explosivenessOlympic weightlftingIntended 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 TrainingVariety of bodybuilding movements9-12 weeks3 days/week~1.5 hoursHypertrophyDeadlifts, Olympic weightliftingIntended for those looking to gain lean muscle mass.Coming Soon
Cube MethodSquat, Bench Press, DeadliftOngoing4 days/week~1-1.5 hoursStrength, explosiveness. Purpose is to avoid burning out.Olympic weightlifting1 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 programsSquat, Bench Press, Deadlift16 weeks3 days/week~1-1.5 hoursPeaking for a powerlifterOlympic weightlifting, BodybuildingVery, very high volume. Intended for intermediate-advanced powerlifter.Coming Soon
Undulating PeriodizationSquat, Bench Press, Deadlift6 weeks4 days/week~1-1.5 hoursStrength and PowerOlympic weightliftingCoS Program Comparison
CoS Program Comparison
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Allows for accessory lifts to build up muscle deficiencies
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Uses accessory lifts to strengthen muscle deficiencies.
Coming Soon
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