Strength programs, day by day

Each program below lists every training day with its exercises, working sets and rep ranges. All of them can be applied in BulkForged in one tap, and the app moves your targets from your first session.

• Heavy Top-Set Wave4 days a week. Four barbell days a week, each built around one heavy top set on a main lift plus supporting accessory work.
• Stepped Linear Base4 days a week. Four barbell days a week. Each day has one heavy lift, one moderate lift and two lighter accessories. Every main lift gets a heavy day and a moderate day.
• High-Frequency Linear5 days a week. Five barbell days a week. Each day has one heavy lift, one moderate lift and two accessories. Squat, bench, deadlift and overhead press each come up twice. It is a demanding week, so sleep and food need to match.
• Mehdi's 5x53 days a week. Three days a week, alternating two full-body sessions. Five sets of five on every main lift, every session — simple enough to run for a long time.
• Daily Squat Linear3 days a week. Three days a week, in the style of Starting Strength: squat every session, while the bench press and the overhead press alternate, and the deadlift and the power clean alternate.
• Greyskull LP3 days a week. Three days a week. Two sets of five, then a last set for as many reps as you can. Finish every set and the weight goes up.
• Reddit PPL6 days a week. Six days a week. Push, Pull and Legs, each run twice. Main lifts are sets of five, ending with as many reps as you can. Accessories use moderate reps.
• GZCLP3 days a week. Three days a week. Each day has one heavy lift for sets of three, one moderate lift for sets of ten, and one light lift for high reps. Squat, bench press and overhead press take turns as the heavy lift.
• PHUL4 days a week. Four days a week — Upper Power, Lower Power, Upper Hypertrophy, Lower Hypertrophy. Power days build strength at low reps; hypertrophy days build volume at higher reps.

Not affiliated with or endorsed by any program author.