Strength Progression exists to save you years of wasted time in the gym.
Train with a science-forward plan that respects reality. We focus on what works: smart programming, practical nutrition, and recovery habits that actually fit your life.
Build a system: pick a program, fuel it well, recover hard, and progress week after week.
Three pillars
Workout, Diet, Recovery
Workout alone is not enough. Diet and recovery are equally important for strength that lasts. The three pillars work together to keep progress moving.
Workout
Programs, progressive overload, and technique that build measurable strength.
Diet
Fueling, macros, and sustainable habits that support hard training.
Recovery
Sleep, stress management, and recovery practices that keep progress steady.
Programs
Strength programs
Choose from a curated mix of strength programs with clear progression, simple tracking, and repeatable routines.
Starting Strength
Foundational linear progression focusing on compound lifts.
GZCLP
Tiered linear progression that blends strength and hypertrophy for novices.
PHUL (Power Hypertrophy Upper Lower)
Blend of strength and hypertrophy across upper/lower splits.
PHAT (Power Hypertrophy Adaptive Training)
High volume hybrid power & hypertrophy training approach.
Push Pull Legs
Flexible 3–6 day split organizing movements by function.
Wendler 5/3/1
Periodized strength cycles with calculated training maxes.
Program Comparison
Not sure which program is right for you? Compare the key characteristics of each program to find your perfect match.
Quick definitions
As Many Reps As Possible — a final set used for autoregulation. Stop 1–2 reps shy of failure; used to track daily readiness.
Linear Progression — adding small amounts of weight to the bar each session to drive consistent novice strength gains.
Comparison table
| Program | Level | Focus | Frequency per week | Duration | Main lifts | Progression |
|---|---|---|---|---|---|---|
| Starting Strength | Beginner | Strength | 3 days | 3–9 months | Back Squat, Bench Press, Deadlift, Overhead Press | Add 5 lb (2.5 kg) each workout to squat & deadlift (10 lb early on), 5 lb to presses until stalls. |
| GZCLP | Beginner | Powerbuilding | 3-4 days | 3–6 months | Back Squat, Bench Press, Deadlift, Overhead Press | Session-to-session linear progression for T1/T2 with AMRAP sets and a multi-stage stall protocol (5x3+ → 6x2+ → 10x1+). +5 lb upper / +10 lb lower. |
| PHUL | Intermediate | Powerbuilding | 4 days | Ongoing cycles | Bench Press, Row, Back Squat, Deadlift | Linear load increases on power days; double progression (reps then load) on hypertrophy days. |
| PHAT | Advanced | Powerbuilding | 5 days | Ongoing | Bench Press, Row, Back Squat, Deadlift | Periodized loading and rep ranges; rotate assistance to manage fatigue. |
| Push Pull Legs | Intermediate | Hypertrophy | 3-6 days | 12+ weeks | Bench Press, Row, Back Squat, Romanian Deadlift | Double progression across key lifts; adjust volume sets based on performance. |
| Wendler 5/3/1 | Intermediate | Strength | 4 days | Ongoing cycles | Overhead Press, Deadlift, Bench Press, Back Squat | Monthly cycles: increase Training Max 5 lb upper / 10 lb lower after each cycle. |
Quick Selection Guide
🟢 Complete Beginner
Never lifted weights seriously? Start with Starting Strength or GZCLP for simple, proven progression.
🟡 Some Experience
Linear progression stalling? Move to PHUL (Power Hypertrophy Upper Lower) or Push Pull Legs for intermediate programming.
🔴 Advanced Lifter
Competing or highly experienced? Try PHAT (Power Hypertrophy Adaptive Training) for specialized training.
Training benefits
Why strength training works
Strength training isn't just about getting stronger. It's about building a foundation for lifelong health, confidence, and performance that touches every aspect of your life.
Build Real Strength
Burn Fat Efficiently
Improve Heart Health
Mental Toughness
Injury Prevention
Competitive Edge
Explore the library
Follow a clear path: learn the pillars, pick a program, and keep progressing.