Top 5 Strength Training Programs (with Spreadsheets)

In case your primary goal in fitness is to get stronger, then that you must get on a well-planned, tried-and-true strength program…but you most likely already know this. The problem is, there are such a lot of strength training programs on the market that it might probably be overwhelming to come to a decision on which is best for you. That is where we are available.

Below we’ve got 5 classic strength programs that range from beginner to intermediate/advance. These strength programs are proven to work as literally hundreds of thousands of individuals have done or are doing these plans to great effect. Not only will the 5 strength programs that we lay out for you on this post work to extend strength, but additionally they construct muscle and improve athleticism. 

Table of Contents:

• What Is Strength Training?
• 5 Best Strength Training Programs
• What Makes A Strength Training Routine Good?
• Advantages of Strength Training
• The right way to Pick The Best Strength Training Routine For You
• What Is The Best Strength Training Routine?

Note: We’ll provide a spreadsheet for every of the 5 strength training programs, so whenever you select a strength training routine, download the accompanying spreadsheet as it would mean you can plug in your personal personal numbers and keep track of the whole lot throughout the strength training plan. 

WHAT IS STRENGTH TRAINING?

Strength training is physical activity performed for the aim of satisfying a long-term performance goal of accelerating the power to supply muscular force against an external resistance. Muscular force, which is strength, is measured by how much weight a trainee can move from point A to B, typically using a barbell.

Unlike the overall term “exercising”, which is all about producing a stress that satisfies a direct need of the trainee (i.e. burning calories, shed some pounds, working up a sweat, getting a pump, and even stretching), strength training is a few process that generates results at a cut-off date faraway from each workout. A strength training routine is about defining a performance objective and dealing toward it. So as to achieve goals efficiently and effectively, the method have to be planned rigorously, which is why strength training programs exist.

A well designed strength training program will follow a logical progression from a basis of the trainee’s current state to efficiently create strength over time.

Everyone knows that to get stronger, it’s essential to progressively increase the resistance of your lifts in order that adaption of your muscles, bones and nervous system can occur. In probably the most basic sense, that is what strength training is all about. You lift heavy weights (relative to your current strength level), for lower reps (comparing to hypertrophy training), to be able to construct strength…and the bonus is, naturally, with a rise in strength comes a rise in physical size. 

What are the 5 principles of strength training? 

There are 5 principles every strength training routine will follow:

• Specificity: Training toward a selected goal or goals. i.e. improving technical prowess of certain lifts (often for beginners), increasing muscle mass and strength (absolute strength) or increasing strength without increasing muscle mass (relative strength).
• Individualization: Adjusting your training based on YOU. i.e. gender, experience, limiting aspects, and so forth.
• Overload: The manipulation of reps, sets, tempo and weight load to overload (adequately stress) your neuromuscular system and force adaption.
• Progression: Step by step increasing the stimulus you place in your neuromuscular system in order that overload and adaption can proceed to occur. i.e. a 5% increase in weight load each week over the course of your training program. That is progressive overload. 
• Rest & Recovery: It’s critical to have an appropriate amount of rest time between workout sessions and to have good eating and hydration practices. Rest and recovery is just as vital because the workouts themselves.

While strength training programs are thoroughly designed so that you can follow, that you must consider all the above yourself as well.

What are the 5 basic strength exercises? 

Strength training is predicated on 5 basic movement patterns: the squat, hinge, push, pull, and core.

• Squats: Squats are exactly as they sound, but they might be body weight squats or different variations of loaded squats (i.e. back squats, sumo squats, front squats) in addition to lunges. Nonetheless, in terms of strength training programs, back squats will all the time be the go-to.
• Hinges: This includes movements that involve a hip hinge. These might be done from a vertical position (i.e. deadlifts) and a horizontal position (i.e. glute bridges).
• Pushes: These are strength training movements that involve your upper body pushing muscles. These might be done from a vertical position (i.e. overhead presses) and a horizontal position (i.e. bench press or push ups).
• Pulls: This includes movements that involve your upper body pulling muscles. These might be done from a vertical position (i.e. pull ups) and a horizontal position (i.e. bent over rows).
• Core: That is exercises that involve movements through all three planes of motion that focus on your abs, obliques, low back, and all of the small muscles in-between. One of the best core exercises for strength programs are hanging leg raises, planks, side planks, and rotational/anti-rotational exercises like woodchoppers and pallof presses. 

An excellent strength training program will hit all 5 movement patterns.

Typically, a very powerful exercises inside each movement pattern in a strength training workout are as follows: 

• Squats: Back Squat
• Hinge (Vertical): Deadlift
• Hinge (Horizontal): Glute Bridge/Hip Thrusts
• Push (Vertical): Overhead Press
• Push (Horizontal): Bench Press/Push Up
• Pull (Vertical): Pull Ups/Weighted Pull Ups
• Pull (Horizontal): Bent Over Rows

These exercises shall be the first focus of most strength programs. In actual fact, many strength training routines only deal with just a few foremost lifts, typically back squat, deadlifts, overhead press, bench press, bent over rows. 

When comparing strength training vs hypertrophy training, hypertrophy programs will involve the identical exercises, while strength training programs are designed to extend strength so these movements are typically done with heavy loaded barbells.

TYPES OF STRENGTH 

There are 4 foremost forms of strengths:

1. Absolute Strength: The full amount of weight your body can lift (One Rep Max).
2. Relative Strength: How strong you might be based in your size, reflecting your ability to regulate or move your body through space (it’s calculated as absolute strength / body weight = relative strength).
3. Power or Explosive Strength: Ability to exert maximum force in minimum time.
4. Strength Endurance: Ability to endure loads for longer periods of time.

The foremost focus of strength training programs is to enhance absolute strength and relative strength. Nonetheless, some strength training routines will even include elements of explosive and endurance strength training as well. 

Note: Strength can be broken down into concentric, eccentric and static strength. Concentric strength is predicated on concentric contraction, which is when your muscle is shortening (i.e. when coming up from a squat). Eccentric strength is predicated on eccentric contraction, which is when your muscle in lengthening (lower down right into a squat). Static strength is your ability to carry a single, non-moving position against resistance. All three are vital for overall strength, which is why you will notice focus for every in strength programs. 

5 BEST STRENGTH TRAINING PROGRAMS 

Listed below are 5 tried and true strength training programs so as from beginner to advanced.

1. Starting Strength (Beginner)
2. Strong Lifts 5×5 (Beginner)
3. Texas Method (Intermediate)
4. Wendler 5/3/1 (Intermediate)
5. Madcow 5×5 (Intermediate Version & Advanced Version)

We’ll undergo each strength training routine intimately, which incorporates the advantages, routine, and progressions. At the tip of every strength training program, we’ve got a spreadsheet that you could use. 

1. STARTING STRENGTH:

A strength training program designed to deal with the main compound lifts, Starting Strength was introduced to the world of fitness by former powerlifter Mark Rippetoe in 2005. Since then, it has grow to be probably the most popular strength training programs in the sport. 

Starting Strength is effective at what it does. It’s a minimalist-style strength training routine that focuses on the massive basic compound exercises for the aim of constructing general strength. Its easy yet effective approach makes it great for beginners who need to learn the fundamentals and get stronger.

Key Points of the Starting Strength Program:

• Revolves around 6 Compound Exercises (Squats, Deadlifts, Overhead Barbell Press, Bench Press, Chin Ups)
• 2 Different Workouts (Workout A and Workout B)
• 3 Full Body Workouts Per Week (i.e. Week 1: Workout A, Workout B, Workout A; Week 2: Workout B, Workout A, Workout B; repeat)
• 3 Compound Exercises Per Workout
• 3 sets x 5 reps (except Deadlifts/Power Cleans, that are 1 set x 5 reps)
• 3 Phases of the Program
• Progression is predicated on increasing weight load each session

Goal of Starting Strength Program:

The goal of Starting Strength is to maximise your strength in 5 compound lifts, that are universally considered a very powerful exercises in fitness. Starting Strength is a strength training routine that uses a really clear linear progression. You add somewhat weight each strength training workout and over time this adds up. As a beginner, you get what known as Newbie Gains (super easy to make progress), so this linear progression is ideal and it’s fast. After all, eventually, you’ll hit a plateau with this sort of progression, but it would take you far, and when you do reach a plateau, it’s time to vary programs. 

Advantages of the Starting Strength Program:

• Super Easy Programming
• Only 3 Workouts Per Week
• Workouts Often Don’t Take More Than 45 Minutes
• Muscle groups worked multiple times per week
• Effective at Increasing Strength, Constructing Muscle, and Improving Athleticism, especially for novices

Downside:

• Twice the quantity of volume for lower body than upper body, which will not be ideal in case your upper body is lagging.
• Not a lot volume, which is required as you advance your fitness level. 

All in all, for those who are latest to barbell strength training, Starting Strength is the solution to go. This can be a strength training routine that may work for any healthy novice. Give this program a go for 3-6 months and then you definately can move on to a special plan. 

Now, allow us to breakdown the routine…

STARTING STRENGTH ROUTINE

Here is the plan laid out for you… 

Schedule: 

You’ve 3 Workouts Per Week on this strength training routine. Most individuals workout Monday, Wednesday, and Friday, as this offers the weekends off, which is sweet for work-life balance. Nonetheless, you possibly can select different days, equivalent to Tuesday, Thursday, Saturday, or Wednesday, Friday, Sunday. 

Essentially, that you must take a rest day in-between the primary strength training workout and second strength training workout, and a rest day in-between the second workout and the third workout, and two rest days after the third workout, each week. This rest pattern is a must. 

Workout A & Workout B:

Workout A & Workout B will change barely with each of the 4 phases on this strength training routine, but before we get into that, simply to be clear, you shall be alternating Workout A and Workout B each session. 

So, it’ll appear to be this…

Week 1: Workout A, Workout B, Workout A

Week 2: Workout B, Workout A, Workout B 

Then week 3 starts over from week 1.

3 Strength Training Phases:

As Starting Strength is geared toward novices, the primary strength training phase begins with just 4 exercises. With each strength training phase, you shall be adding a latest exercise, and barely altering the workouts. You’ll see as we break down each phase. 

Don’t rush through the strength training phases. Stay at each strength training phase for so long as you might be recovering well and getting stronger. Don’t take into consideration ending your complete program so that you reach intermediate level. The goal is to maximise your strength, and the longer you possibly can keep progressing on a workout-by-workout basis, the higher the outcomes shall be.

Phase 1 

Strength Training Workout A:

Strength Training Workout B:

Weight Load:

Starting Strength doesn’t calculate 1RM. To search out your working set of 5 (or 1 for deadlift), most beginners start from the bar and perform warm up sets and keep adding weight until the bar/movement speed slows or form starts to interrupt down (that is your first working set weight). The goal is to search out the burden that brings you to close failure for five reps. 

Keep track each session of what weight load you lifted so you possibly can increase the subsequent strength training session.

Notes:

• Perform just a few warm up sets for every exercise, working as much as your working weight.
• Rest 3-5 minutes between sets
• Increase the burden load each workout (the primary couple workouts could also be 5-10 pound increases, but you’ll have to make smaller jumps, likely from 0.5-2 kilos).

When to maneuver on to Phase 2? 

This strength training phase often lasts 2-4 weeks. You’ll know your ready for Phase 2 of the strength training routine when your deadlift becomes well ahead of your squat.

Phase 2

Strength Training Workout A:

Strength Training Workout B:

Strength Training Weight Load:

Proceed where you left off in phase 1 weight load smart. For the Power Clean, use the identical method to ascertain your working weight and increase from there each strength training workout.

Notes:

• Perform warm up sets to work as much as your working weight for every exercise.
• 3-5 minutes rest between sets
• Increase the burden load each workout (increments will likely be small at this point, i.e. 1-2 kilos, however the Power Clean may increase a greater number for the primary two weeks of Phase 2).

When to maneuver on to Phase 3? 

Phase 2 of this strength training routine can last anywhere from a pair weeks to a few months. It really relies on how you might be progressing and the way you are feeling. Average is around 3-6 weeks. 

Phase 3

Strength Training Workout A:

Strength Training Workout B:

Weight Load:

Proceed where you left off in phase 2 weight smart. For chin ups, when you reach 10 reps, start doing weighted chin ups. Add some weight to maintain your reps between 5-7 reps, and proceed adding weight as needed to remain in that range. 

Notes:

• Perform warm up sets to work as much as your working weight for every exercise. Chin ups (pull ups vs chin ups?) you possibly can just jump right into it.
• 3-5 minutes rest between sets
• Proceed increasing weight load, but you’ll likely be taking quite small increments. Micro plates will come in useful in phase 3 especially.

When does phase 3 and this system finish?

Phase 3 of this strength training routine can last for months. Proceed with the strength training program until you’ve got clearly plateaued. But don’t mistake plateaus for bad strength training days. Not on daily basis goes to be easy to extend weight. In actual fact, some days you would possibly not give you the chance to or it’s possible you’ll even not get all of your reps. But, generally, for those who notice progression is just not possible workout by workout and even each week, it’s time to vary up strength training programs and search for something intermediate.

Warm Up Example: 

Simply to make things clear on warm up sets, equivalent to what number of sets and reps, here is an example of how a warm up will search for squats…

Let’s say your working set is 225. Then your warm ups sets shall be:

• 45lb (empty barbell): 2 sets x 5 reps
• 95lb: 2 sets x 5 reps
• 135lb: 1 set x 3 reps
• 185lb: 1 set x 2 reps
• Then working sets start 

You may minimize rest time for warm up sets. 

Do warm up sets for each exercise (excluding chin ups).

Suggestions for Starting Strength:

• Make sure that you’re taking your rest time between sets during this strength training routine. Most individuals take 5 minutes between sets. Remember, your working set shall be 5 reps at a weight that nearly brings you to failure on those 5 reps. So, you would like all the remainder you possibly can get.
• Increase by small increments. On this strength training program, any increase is a successful progression. After the primary couple of workouts, you is not going to give you the chance to extend by a major weight for those who are doing things right. Each set ought to be a grind.
• Eat loads of food. Make sure that you might be eating in a calorie surplus, but eat healthy foods to get there on daily basis (including rest days). 

SPREADSHEET FOR STARTING STRENGTH

2. STRONG LIFTS 5×5: 

Strong Lifts 5×5 workout is one other cornerstone beginner strength program. It’s as popular and effective as Starting Strength. In actual fact, is somewhat similar, but definitely different as you’re going to see. 

Strong Lifts program is predicated on Bill Starr’s old-fashioned 5×5 program, which is a program that modified strength training perpetually. Strong Lifts 5×5 program is a simplified, beginner version of Bill Starr’s 5×5 program.

In terms of novices trying to increase strength, learn movement skill, construct muscle, and lose fat, it doesn’t recover than Strong Lifts 5×5. This can be a quintessential staple program that athletes around the globe use.

Key Points of Strong Lifts 5×5 Program:

• Revolves around 5 compound exercises (Squat, Bench Press, Deadlift, Barbell Row, Overhead Press)
• 2 Different Workouts (Workout A and Workout B)
• 3 Full Body Workouts Per Week (i.e. Week 1: Workout A, Workout B, Workout A; Week 2: Workout B, Workout A, Workout B; Week 3 repeats from Week 1).
• 3 Compound Exercises Per Workout
• Squats each workout session
• 5 sets x 5 reps (except Deadlifts, that are 1 set of 5 reps)
• Progression is predicated on increasing weight load 

Goal of Strong Lifts 5×5 Program:

The goal of Strong Lifts 5×5 program is to extend overall strength, construct muscle, and improve athleticism. Progression is simple. You just add more weight each strength training workout. The goal is to maximise your newbie gains and get the perfect results possible before moving on to a different program.

The 5×5 method is so effective that the majority strength trainees persist with it whilst they advance to intermediate. They simply alter to a special version of the 5×5. For now, just deal with getting stronger with linear workout-by-workout progression using the Strong Lifts 5×5 and the side effect shall be looking higher and feeling higher too! 

Note: Set your personal goals for the way much you wish to improve in all 5 lifts. For instance, it’s possible you’ll want to succeed in 225lb on squat after 1 month. Work towards your goal and each month or so you possibly can attempt a 1RM. 

Advantages of the Strong Lifts 5×5 Program:

• Super Easy Programming
• Focuses on a very powerful compound exercises
• Training Each Muscle Group 2-3 times per week (which is nice for strength and hypertrophy for beginners)
• Only 3 Workouts Per Week
• The 5×5 rep format promotes more volume, heavier loads, higher progress and higher form. 

Downside:

• Twice the quantity of volume for lower body than upper body.
• Strength training workouts might be time consuming as you will want numerous rest between sets since you might be using heavy weight, and you might be doing 5 sets for every exercise (except deadlifts). 

All in all, for those who are latest to barbell strength training and you might be highly committed to getting stronger and producing great physical results, Strong Lifts 5×5 is an excellent program and infrequently said to be somewhat higher than Starting Strength (but that is subjective, as each have years and years of proven results). This can be a program that you could persist with for so long as a 12 months. 

Now, allow us to breakdown the routine…

STRONG LIFTS 5X5 ROUTINE

The plan is straightforward, it looks like this… 

Schedule: 

You’ve two strength training workouts, Workout A and Workout B, that you just shall be alternating with a 3 workout days per week schedule. 

You may train Monday, Wednesday, and Friday OR Tuesday, Thursday, and Saturday OR Wednesday, Friday, and Sunday OR Sunday, Tuesday, and Thursday, etc. Just keep the remainder days opened up like this. 

So, for those who select Monday, Wednesday, Friday…

Strength Training Routine Week 1:

• Monday: Workout A
• Wednesday: Workout B
• Friday: Workout A

Strength Training Routine Week 2:

• Monday: Workout B
• Wednesday: Workout A
• Friday: Workout B 

Then repeat from week 1. 

Every other day is a rest day, but you possibly can have energetic rest days where you do some type of light activity for those who’d like, like stretching, walking, mountaineering, etc. 

Workout A & Workout B:

Strength Training Workout A:

Strength Training Workout B:

Notes:

• Rest time: 90 seconds for those who accomplished the set easily, 3 mins for those who struggled to get 5 reps, and 5 minutes for those who did not get 5 reps in your last set.
• The order of exercises is just not random, so persist with it.
• Your lifts should keep the bar in full control, however the tempo shouldn’t be too slow (in fact, it might move slow since it’s heavy, but you usually are not purposely using a slow tempo).
• Do several warm up sets before you get into the working weight for every exercise.

Weight Load & Progression: 

The strength training program will start with you using 50 percent of your 5 rep max for every lift. So, for those who can do 135lbs on squats for five reps (but it surely’s difficult), then your starting weight for week 1 workout 1, shall be half of that. It could seem light, but you shall be adding weight 1-10lbs to the bar each workout, so that you shall be lifting heavy before you already know it. 

Increase weight load as you progress through your plan at an affordable rate. Increments might be as little as 1lb and as much as 10lbs. It really relies on how you are feeling. Often the primary few weeks you shall be adding 5+lbs per workout.

Some lifts may increase quicker than others, so increasing weight is predicated on each exercise, not the workout as an entire (i.e. for those who squat 5×5 but your bench you simply got 3-4 in your last set, then just your squat will increase the subsequent workout).

In the event you fail to get 5×5 with a given weight for 3 weeks in a row, this calls for a deload, which implies you’ll decrease the burden by 10-20 percent for one workout (not an entire week). After that strength training workout, get back to your previous working weight. In the event you proceed to struggle to extend weight load and the plateau stays, it’s possible you’ll want to change up programs. 

Suggestions for Strong Lifts:

• Like several strength training program, you wish to be eating in a surplus. Eat healthy foods with good macros (you will want loads of healthy carbs and protein!)
• Set yourself some realistic specific goals to work towards with a selected deadlines. 

SPREADSHEET FOR STRONG LIFTS 5×5

3. THE TEXAS METHOD: 

The Texas Method may be very distinguished on the strength training map, as you’d expect with the state it’s named after. It’s certainly one of the go-to strength programs for individuals who have recently moved on from programs like Starting Strength or Strong Lifts. Thus, it’s geared towards intermediate lifters (although some advanced trainees even use it, with some personalization in fact). 

And while the Texas Method is taken into account an intermediate program, the creator of it, Mark Rippetoe states “Most individuals haven’t any business trying the Texas Method since it’s very, very hard”. Based on Coach Mark Rippetoe, “The Texas Method balances the stress of increased weight and varied volume with adequate recovery time in order that intermediate lifters will progress for an prolonged time frame.” Essentially, it takes an approach needed to proceed progressing when easy linear progression techniques present in programs like Starting Strength and Strong Lifts now not work. So, for those who wish to break through plateaus hit out of your previous novice program, that is an excellent option.

Note: Mark Rippetoe is the person behind Starting Strength (the primary program we went over) so for those who liked that program as a novice, the Texas Method is the logical next program.

Key Points of The Texas Method Program:

• Revolves Around 6 Compound Exercises
• 3 Full Body Workouts Per Week
• 3 Compound Exercises Per Workout
• Variety of Reps & Sets Vary From Workout to Workout (Day by day Undulating Periodization – High Volume Days, Light Days, High Intensity Days)

Goal of The Texas Method Program:

The Texas Method will mean you can keep setting latest PRs after your crazy newbie gains stop. The goal is straightforward, to proceed optimizing the progression of strength and to begin to learn some more advanced methodology of strength training like undulating periodization. This program goes to show you lots about strength training and the right way to maintain progression efficiently as an intermediate lifter. 

Unlike the novice program where progression is workout-by-workout, The Texas Method will mean you can make increases in weight load on a weekly basis. 

Pros of the Texas Method:

• Teaches you a vital approach to progression, each day undulating periodization.
• Means that you can keep setting PRs when your newbie gains wear off.
• It’s more complex than a novice program, yet it remains to be easy to grasp and effective to employ.
• You’re going to get big and powerful.
• The undulating periodization optimizes recovery and means that you can proceed with this system without deloading or taking time without work every couple months. You may proceed this program for quite a while without overtraining.

Downfall:

• The progression system is somewhat meticulous, which is something you’re going to need to stay on top of.
• This is just not a program to get ripped, so if you wish to keep fat off, it’s not ideal as you will want to eat in a surplus to maintain progressing.
• There’s not much room to customize. 
• The primary workout of the week, which is a Volume day can take a protracted time to complete. Some people spend 2 hours within the gym on their Volume day, as numerous rest between sets is required (heavy lifts for five sets of 5 sets require long rest).

All in all, that is an excellent program for individuals who have finished a novice program like Starting Strength and need to proceed making gains as a recently-turned intermediate lifter. This program will mean you can make weekly gains, whereas when you grow to be much more advanced, you possibly can’t expect to make gains weekly (similar to an intermediate lifter can’t expect to make gains each workout like they were with their beginner program).

Now, let’s get into the routine…

THE TEXAS METHOD ROUTINE

The Texas Method involves three workouts per week, with the primary workout being Volume Day, the second workout being Light Day, and the third workout being Heavy Day.

Each workout has 3-4 exercises, and the foremost lifts deal with 5 reps using a % of your 5RM.

We’ll explain all of this in-detail below.

Schedule: 

You’ve three workouts per week. Similar to the previous programs, it would be best to keep a selected rest day pattern.

You may train M, W, F or Tu, Th, Sa or whichever 3 days you wish using the identical spacing of rest days. 

Volume, Light, Intensity:

Let’s say you select a M, W, F schedule. Here is how the quantity light and intensity days shall be placed.

• Monday: Volume
• Wednesday: Light
• Friday: Intensity

Volume, Light, Intensity have to be on this order each week.

Volume days deal with sets of 5 reps using a moderately-heavy weight (90% of your 5RM). So, in case your 5RM for squats is 300LBs, then you definately shall be using 270LBS on at the present time.

Light days deal with fewer sets. You’ll be doing 5 reps with a lighter weight (70% of your 5RM).

Intensity days involve 1 set of 5 reps each exercise and your goal is to set a latest PR on your 5RM. Yes, every week you shall be attempting to enhance your 5RM weight load. That is the day where progression is made.

Exercises:

The foremost lifts on this program are:

After which you’ve got two body weight exercises as well, that are hyperextensions and chin ups.

Week A & Week B: 

As you’ve got to alternate certain exercises, you should have a Week A and Week B, which you alternate over the course of your strength training plan. 

WEEK A

Monday (Volume):

Wednesday (Light):

Friday (Intensity):

WEEK B

Monday (Volume):

Wednesday (Light):

Friday (Intensity):

Notes:

• You shall be alternating overhead press and bench press each week so you possibly can make PRs for each bi-weekly.
• Use the identical warm up technique as Starting Strength. Essentially, that you must do warm up sets to work as much as your working weight.
• Some people use power cleans or power snatches fairly deadlifts on intensity days. In the event you prefer to do that, your Intensity day will alternate between power cleans and power snatches each week. For power cleans you’ll do 5 sets of three reps, and for power snatches you’ll do 6 sets of two reps. Again, this is completed only on Intensity day, the whole lot else stays the identical.
• Rest time: The Texas Method suggests that you just rest for so long as you would like between sets. The goal is to recovery fully between sets so you possibly can hit your final rep each set. This might mean 5 minutes of rest or whilst much as quarter-hour. Remember, this program is about lifting heavy, not constructing muscle. 

When so as to add weight?

Unlike the novice programs Starting Strength and Strong Lifts, progression is just not workout-to-workout, it’s weekly. 

Essentially, progression happens on Intensity Days.

Ideally, it’s best to give you the chance so as to add 5 kilos to your lifts on intensity days on your single set of 5 reps.

This implies you shall be setting latest 5-rep max PRs every week on Intensity day. And this latest 5RM PR will affect your calculations for the subsequent week’s Volume and Light days. As such, weight will increase on those days a well.

Suggestions for The Texas Method Program:

• It is advisable to eat as hard as you train. Most individuals absorb around 5,000 calories per day when on the Texas Method.
• You furthermore may have to sleep well so you possibly can optimize recovery.

Overall, this strength training routine is for individuals who have a solid foundation of strength. It is advisable to be strong already to see good results with the Texas Method program. It also needs to be noted that this is just not this system for individuals who are anxious about having a 6 pack. It is advisable to eat lots on this program to maintain up the strength. The excellent news is, you’ll construct muscle with this surplus of calories. Lastly, that you must be committed. Yes, it’s only 3 days per week, but a few of the strength training workouts like Volume day take a protracted time. Chances are you’ll end up within the gym for over 2 hours on that days, including warm up, warm up sets, and the whole lot. BUT, if you wish to keep progression of strength as rapid as possible as an intermediate, this can be a improbable program to do.

SPREADSHEET FOR THE TEXAS METHOD

4. WENDLER’S 5/3/1: 

The 5/3/1 strength program was created by Jim Wendler, a world-class powerlifter and strength coach. This program is now utilized by hundreds of thousands of athletes and lifters around the globe.

Wendler’s 5/3/1 is just not for beginners, but it surely’s great for nearly everyone else. It is usually considered among the finest intermediate strength training programs (and numerous advanced lifters use it, or a version of it, because much of the workouts might be personalized and the monthly deload week optimizes recovery and thus gains).

This system revolves across the Big 4 Lifts and guarantees slow and regular gains with the goal of turning you into the strongest version of yourself.

Key Points to Wendler’s 5/3/1 Program:

• Revolves around 4 lifts (Squat, Bench, Deadlift, Overhead Press)
• 4 Workouts Per Week
• Each workout focuses on just 1 of the 4 lifts, but 2 accessory/assistance lifts are done after (as such, there’s room to customize and tailor the plan to areas you wish to improve)
• Broken Down Into Monthly Training Cycles (increasing intensity each week after which a deload week on Week 4)
• Week 1 is 3 sets x 5 reps, Week 2 is 3 sets x 3 reps, Week 3 is 3 sets x 5/3/1 reps, Week 4 is a deload week. Then, repeat.
• Weight Load will Be Based in your 1RM (so you will want to know this).

Goal of Wendler’s 5/3/1 Program:

The 5/3/1 program was designed for serious lifters who need to take their PR’s to the subsequent level. This program is about increasing your one rep max, overall strength, and packing on muscle mass. 

Advantages of Wendler’s 5/3/1 Program:

• This strength training routine is renowned for the numerous length of time a lifter can continually progress. That is as a consequence of its monthly block periodization and weekly undulating periodization.
• Builds relative and absolute strength very effectively as this system is predicated on the Big 4 Lifts in Powerlifting.
• Higher peak of intensity than other intermediate programs.
• Higher volume than numerous other programs, which is nice for those who also need to construct muscle
• Customizable because of assistance lifts, so lifters may also work on their very own individual areas of weakness or specific exercises they wish to do beyond the Big 4.
• Not boring due to your ability so as to add variety to your workouts with assistance lifts (may also do supersets for assistance lifts and other protocols!)
• Logical, predictable, and effective solution to construct strength
• Workouts are frequently under an hour, including warm up. 

Downfall:

• Requires more commitment as you’ll workout 4 days per week.
• Will be more taxing in your body as you shall be doing two workout days in a row (however the monthly deload week should make up for this).
• Only hit your major muscle groups once every week, which is just not ideal for beginners and perhaps those that just advanced to an intermediate level.
• It’s barely more advanced than other intermediate programs, so will not be the perfect for somebody who’s in-between novice and intermediate. It is advisable to know the right way to select an appropriate weight load based in your 1RM and every set will differ for what % of your 1RM you’ll use.

5/3/1 ROUTINE 

Here is how the routine looks…

Schedule:

You’ll be doing 4 workouts per week. Don’t do greater than two workout days in a row. 

Most individuals do Monday, Tuesday, Thursday, Friday. So, two days on, one time off, two days on, two days off. Repeat.

Also, upper body days are followed by lower body days, or vice versa. Your 4 core lifts are Squat, Bench Press, Deadlift and Standing Overhead Press, so it’s best to no do Squat day and Deadlift day back to back. 

Your week should appear to be this…

• Monday: Squat + 2 lower body assistance lifts
• Tuesday: Bench Press + 2 upper body assistance lifts
• Wednesday: Rest
• Thursday: Deadlift + 2 assistance lifts
• Friday: Standing Overhead Press + 2 upper body assistance lifts
• Sat & Sun: Rest

With that, you should have plenty rest between muscles groups which can be involved in the identical lifts (i.e. the shoulders are involved in bench press so it’s good to have a pair days of rest between those sessions).

As for core exercises, you possibly can do a pair per week. They’ll either be certainly one of your assistance lifts or simply add an extra core exercise to the tip of a workout at your discretion.

Training Cycle: 

The 5/3/1 program is broken down into monthly training cycles. It looks like this: 

• Week 1: 3 x 5 reps
• Week 2: 3 x 3 reps
• Week 3: 3 x 5/3/1 reps
• Week 4: Deload

This related to your foremost lifts, not your assistance lifts.

1RM: You have to know your one rep max as you shall be choosing a weight load based in your 1RM. 

Week 1:

• Set 1 = 65% 1RM x 5 reps
• Set 2 = 75% 1RM x 5 reps
• Set 3 = 85% 1RM x 5+ reps 

Week 2:

• Set 1 = 70% 1RM x 3 reps
• Set 2 = 80% 1RM x 3 reps
• Set 3 = 90% 1RM x 3+ reps

Week 3:

• Set 1 = 75% 1RM x 5 reps
• Set 2 = 85% 1RM x 3 reps
• Set 3 = 95% 1RM x 1+ reps 

Week 4:

• Set 1 = 40% 1RM x 5 reps
• Set 2 = 50% 1RM x 5 reps
• Set 3 = 60% 1RM x 5 reps 

This deload week means that you can recuperate so you possibly can really do that program with none rest weeks for a whole 12 months.

Note: The “+” that you just see means you possibly can try and do as many reps as you possibly can (but be protected). There are huge advantages in pushing yourself this fashion. Chances are you’ll only get 1 or 2 reps extra, but by doing this, your PRs will explode. Nevertheless, the additional reps are optional. 

Assistance Lifts:

After your working sets for the foremost lift (which each workout will deal with only one foremost lift), it’s best to do 2 assistance lifts. 

We recommend that you just do compound exercises on your assistance lifts (we provides you with a sample 5/3/1 workout routine below so that you see how assistance lifts slot in and which assistance lifts we wish to use). 

The help lifts should complement your foremost lift (i.e. on a Squat day, do lunges, front squats, or leg presses on your assistance lifts) 

Assistance lifts ought to be done within the 10-15 rep range.

Workouts: 

Workout 1 (Standing Overhead Press): 

 Workout 2 (Deadlift):

Workout 3 (Bench Press):

Workout 4 (Squat):

We wish to do squats at the tip of the week because we discover them to be probably the most taxing and having two days off after is sweet. 

Assistance lift sets and reps stay the identical each week, even on deload weeks. Use a weight load that’s difficult within the 10-15 rep range. Be happy to vary up assistance lifts every cycle or two.

Progression:

After each training cycle, add 10lbs to your lower body exercises 1RM and 5lb to your upper body exercises 1RM.

For instance…

If training cycle 1 had your 1RM for squats at 300lbs, then week 1 set 1 you’d have done 65% of that, which is 195lb.

So, on cycle 2, your 1RM for squats could be 310lbs, then week 1 set 1 on cycle 2 shall be 65% of that, which is 201.5lbs (although you possibly can round as much as 202 or all the way down to 200 depending on the plates you’ve got available, but you get the purpose).

Suggestions for Wendler 5/3/1 Program:

• It’s actually recommend to contemplate your 1RM as 90% of your actual 1RM when starting out. So, in case your 1RM is 300LB on deadlifts, then it’s best to consider your 1RM to be 270LB, after which calculate percentages for set based on that 1RM.
• Make sure that you’re employed on perfecting your form and range of motion. This may help with progression.
• Do not less than 5 cycles for this program, then monitor your progress. This can be a training program that you could do for a very long time. In the event you find that you just are stalling, jump back to weights utilized in previous cycles and proceed working up from there. In the event you like this system, persist with it. Eat more and stay consistent and you may break through plateaus. That is normal. You can too try one other variation of 5/3/1.

SPREADSHEET FOR WENDLER 5/3/1

Take a look at our Ultimate Guide To The 5/3/1 Workout Program for more information on this training format.

5. MADCOW 5X5: 

The Madcow 5×5 is a more advanced spinoff of the novice Strong Lifts 5×5 program. For individuals who now not could make progress on Strong Lifts 5×5, the Madcow is an excellent program to begin. Madcow 5×5 is geared toward intermediate lifters, but there’s a complicated version as well. This system is designed by an elite powerlifter, so any intermediate or advanced trainee can get on board without pause. 

And while the Madcow 5×5 is a more advanced tackle the Strong Lifts 5×5 so there are similarities, it is sort of different and clearly more complex, as you might be about to see.

Key Points of Madcow 5×5 Program:

• Same exercises because the Strong Lifts 5×5 (Squat, Bench Press, Deadlift, Barbell Row, Overhead Press) and can still be doing squats 3x per week.
• Pyramid-style training, so that you’ll ramp up weight each set (unlike Strong Lifts which uses the identical weight across all 5 sets). This is definitely easier on the body, so it optimizes recovery, which is vital when lifting heavy weights.
• Progression happens each week (fairly than every session like Strong Lifts). You’ll add 5lbs to your lifts on a weekly basis.
• Squats 3x per week, but you won’t squat heavy every session. The center of the week workout is a lightweight Squat day (you’ll only ramp as much as 70% of your 5RM)
• You shall be deadlifting 4 sets fairly than simply 1 like with Strong Lifts (and only once every week).
• The last workout of the week involves a lightweight 6 set at 70% of your 5RM.
• The last workout of the week’s fifth set is 3 reps, not 5.
• Advanced version involve a deload period every month, but we’ll get into that after we undergo the intermediate version.

Goal of Madcow 5×5 Program:

The goal of Madcow is for individuals who have stalled at Strong Lifts or other novice programs that involve workout-to-workout progression to give you the chance to proceed progressing in strength. The progression remains to be linear, it’s only a weekly thing, which makes it way more sustainable for intermediate lifters. This program is made to enable you proceed constructing strength. It’s perfectly suited to traditional strength training goals. That said, it might probably work to construct muscle and improve aesthetics too depending in your food regimen. 

We’re going to outline this system for intermediate lifters. The intermediate version is not going to be suitable for advanced lifters since it progresses too quickly. Conversely, novices shouldn’t do that program because it’ll advance too slowly.

For advanced lifters, after we run through the Madcow intermediate version, we’ll explain how the advanced version is different after which give you a spreadsheet for it. 

Advantages of Madcow 5×5 Program:

• Loads of volume so it really works well for each hypertrophy and strength.
• Hits muscle groups multiple times per week, which studies show is best for hypertrophy and strength.
• Not every set is at 80+% of your 5RM so it’s sustainable and ideal for recovery of intermediate and advanced lifters.
• Only 3 days of coaching per week, which is nice if you’ve got a busy schedule. It’s super effective for just 3 days every week. Many intermediate and advanced programs require 4 days for a similar effect.
• Only 3 exercises per workout, no fluff.
• Rest time isn’t going to be that point consuming as you might be ramping as much as your heaviest set. The primary two sets of the 5 sets won’t require an excessive amount of rest time. By the last couple sets, it’s possible you’ll need extra rest time, but it surely still should make for more efficient workouts than other programs.
• Loads of upper body volume. A number of programs are heavily weighted towards lower body and pushing. This one is pretty even, including push and pull exercises.
• This system remains to be easy when it’s all said and done. It involves linear periodization and progresses on a weekly basis. This makes it effective and perfectly straightforward. 

Downfall:

• It could get boring since you might be doing just 5 exercises for the length of this system (which runs about 12 week before you turn it up or deload and run it again).
• There’s nothing too complex about it, so for those who wish to learn latest tactics, it’s possible you’ll be disenchanted in that. The advance version does involve more complexity though.

Now, let’s get into the routine and all of it will make more sense…

MADCOW 5X5 ROUTINE

Here’s the whole lot that you must know concerning the Madcow 5×5 program.

Schedule:

3 workout per week. You shall be using the identical rest day pattern because the others 3 day workout per week strength programs.

i.e…

M, W, F…or…Tu, Th, Sa…or…F, Su, Tu…

The alternative is your, just keep the workout spaced like this so the last day has 2 rest days before the beginning of the subsequent week. 

Exercises:

You shall be doing 5 exercises only. They’re:

• Squat
• Bench
• Bent Over Row
• Standing Overhead Press
• Deadlift

Obviously, all are barbell lifts. 

Workouts:

Using a M, W, F schedule, listed here are your workouts. 

Monday:

Wednesday:

Friday:

Weight Load & Progression:

We’re going to breakdown the burden load needed for every workout, exercise, and set. 

Weight load is predicated on % of 5RM (including Fridays) and so as of the working set (1-5 for Monday, 1-4 for Wednesday, and 1-6 for Fridays).

We’ll daring the heaviest set you might be ramping as much as.

• Monday: 50%, 60%, 70%, 85%, 95% 
• Wednesday: 60%, 70%, 85%, 95% (Squats are 50%, 60%, 70%, 70%) 
• Friday: 50%, 60%, 70%, 85%, 95%, 70% 

Try to be adding about 5lbs to your heaviest set each week (the set in daring). By doing this, your ramp up sets will increase by 5lbs as well. 

Note: Chances are you’ll only give you the chance to extend the burden every two week, and that’s advantageous. 

Over the course of 12 weeks, most trainees can see around a 25-30 pound increase of their 5RM PR.

SPREADSHEET FOR MADCOW 5X5 INTERMEDIATE

ADVANCED VERSION OF MADCOW 5×5

This system is analogous, but there are some notable differences, that are:

• There are not any more squats on Wednesdays after Week 4, which implies you’ll only be squatting 2 days per week from then on, not 3.
• There are two foremost blocks, one high volume, one low volume and high intensity.
• Latest 5RM after Week 4 (+5lb)
• Adds a deload week on Week 5.

If this sounds somewhat confusing, don’t worry. This can be a spreadsheet for the Madcow 5×5 Advanced Program (note: it’s called Strong Lifts 5×5 Advanced, but it surely’s the identical thing). This spreadsheet will mean you can plug in your 1RM, 3RM, or 5RM and the whole lot shall be calculated to your stats.

KNOW YOUR ONE REP MAX FOR STRENGTH TRAINING

It’s vital to ascertain your 1RM (one rep max) for the massive lifts (squats, deadlifts, overhead press, bench press) as strength training programs will often indicate what the burden load ought to be based on it. The load on the barbell shall be a percentage of your 1RM or 5RM for a given variety of reps. 

Experienced lifters will easily give you the chance to gauge their 1RM or 3RM or 5RM. Nonetheless, beginners will need time to accomplish that. Don’t stress it an excessive amount of for those who are a beginner, but try your best to gauge your numbers from the beginning so you should utilize an appropriate weight load. This shall be the idea of where you progress from.

WHAT MAKES A STRENGTH PROGRAM GOOD?

An excellent strength program will mean you can get stronger in a straightforward and sustainable manner. Furthermore, it would accomplish that in a way that keeps you away from injury and hungry for more. 

The framework of a strength program should include 4 primary elements:

1. Exercise Selection
2. Volume
3. Frequency
4. Intensity

Let’s have a fast take a look at each element of an excellent strength training routine.

• Exercise Selection: The collection of exercises ought to be suitable for the trainees level of skill and progress. 
• Volume: This pertains to the repetitions and sets that should be accomplished in a given time frame. Volume ought to be adequate for overloading the muscles, yet appropriate for the recovery time given between workout sessions.
• Frequency: That is the variety of individual workouts over a time frame, typically per week. Frequency ought to be aligned with the necessity of the trainee for recovery based on the workouts to avoid overtraining yet also optimize progression.
• Intensity: For strength training, this mainly pertains to the burden on the bar assigned for the lifts in a workout, but it might probably also regard tempo and range of motion. 

All in all, programming can grow to be a posh matter, but the basic elements are literally quite easy. To develop strength over a protracted time frame, each individual have to be honest with their genetic potential, level of physical advancement, ability to recuperate, abidance to consistency, and skill of specific lifts. By understanding this, you possibly can take theoretical strength program models and manipulate variables based in your needs and demands, thus driving progress effectively. 

Be that as it might, not every strength program shall be best for you. You furthermore may need to decide on a model (aka strength program) that most accurately fits your level of fitness and weight training experience in the primary place. 

BENEFITS OF STRENGTH TRAINING

Training for strength is not going to only make you stronger, but it surely also will enable you construct muscle and definition, increase bone density, optimize joint flexibility and mobility, and improve stability, coordination and injury resilience.

Overall, strength training will enable you to maneuver higher, feel higher, and look higher. As such, don’t consider it as a way of coaching only for powerlifters. Strength training is great for everybody.

HOW TO CHOOSE THE RIGHT STRENGTH TRAINING PROGRAM FOR YOU?

When selecting a best online workout program for strength, that you must think about your (or for those who’re a private trainer, your clients) level of advancement. Then, over the course of your development, apply ever increasing stress to be able to consistently disrupt homeostasis and enable the event of strength.

Lifters can simply be categorized into three groups, which essentially pertains to the stress and technique required to disrupt their homeostasis.

The categories are Novice (aka Beginner), Intermediate, and Advanced.

By truthfully placing yourself in certainly one of these categories, you possibly can appropriately select among the finest online workout programs below or create a strength training routine that gives the stress and recovery you would like. It is going to also help to know when it’s time to advance.

Novice: A novice will likely be someone who has been training for lower than six months. An excellent strength program for a beginner shall be very basic, which is why essentially all novices can start with the identical program. Typically, when you reach a degree of performance plateau, meaning you possibly can now not progress by simply adding weight to the bar each session, stress have to be increased in a special manner to be able to facilitate adaption. When that happens, it’s best to shift to an intermediate program.

Intermediate: An intermediate lifter often has been strength training for six months as much as around two years (but this relies on their progress). Intermediate lifters ought to be handling loads near their physical potential, and due to this fact must apply different strategies to disrupt homeostasis. The foremost difference between a novice and intermediate in these strength training routines is the distribution of increased workload. It should allow for enough stress to be applied in a pattern that allows recovery and adaption. Training loads have to be varied over longer periods of time. With that, programs are frequently somewhat more complex and intermediate trainees can try various things to see what they respond best to. Goals and schedules shall be more specific to every individual.

Advanced: A complicated trainee has likely been strength training for greater than two years. They work very near their absolute physical potential. Furthermore, they’ve a comparatively high tolerance for stress and greater ability to recuperate from training. With that, training volume and intensity needed to disrupt homeostasis and force adaptation requires longer periods of time to supply stress and recuperate. This makes advanced programs much more complex and highly specific. By the point you might be at a complicated level, you will want to essentially personalize your routine, so no single program is ideal for a complicated trainee like it might probably be for novices. As an elite lifter, you’ll know what that you must do and you may understand the tricks of the trade to enable the perfect response to your training.

Note: Most “advanced” programs will work for intermediate lifters and most advanced programs will should be tailored not directly for advanced lifters. As a complicated lifter, it’s best to know what must be done.  

We recommend that you just be true to your level and choose a strength training routine that is suitable. Simply because you’ve been training for years doesn’t mean you might be advanced. The overwhelming majority of individuals will fall into the novice/intermediate category. It also needs to be noted that even “novice” strength programs shall be effective for individuals who are at an intermediate level. Sooner or later you’ll do well to change things as much as proceed advancing, but when unsure, start basic, especially for those who are latest to training for strength. 

Note: Some programs themselves fall in-between two categories of levels, so just use your best judgement. Anyway, all the programs we’ve got in store for you possibly can be effective if applied appropriately.

WHAT IS THE BEST STRENGTH TRAINING PROGRAM? 

One of the best strength training program is the one which suits your level of fitness, movement skill, and schedule.

When going through the “best strength programs” below, all of that are proven models, take your level, skill, schedule, and body type into consideration. In the event you are a novice, you obviously want something basic. In the event you only have 3 days every week that you already know you possibly can commit to, then select a 3 day per week plan. In the event you are an ectomorph who struggles with putting muscle mass on, you wish a routine that emphasizes strength.

On the entire, the perfect strength training program is the one which suits you best and that you could stay consistent with.

Strength Training Programs: Final Takeaways

The above strength training routines are all classic, tried and true strength programs. Select this system based in your individual preference. It is going to work for those who stay consistent and also you rest and recovery properly, which incorporates eating and sleeping well.

Work hard and jack up the burden at your personal pace and with increments that be just right for you. Small incremental increases will result in big jumps in weight in the long term. There’s no have to rush, that may only result in injury. This can be a marathon, not a sprint.