Training Programs

Proven training programs from the world's top strength coaches. From Josh Bryant to Dave Tate, find the perfect program for your goals and experience level.

Josh Bryant Dave Tate

Training Programs

Proven strength programs

Program Categories

Josh Bryant

Jailhouse Strong programs and Built By Bryant series. Proven methods for building strength and muscle.

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Dave Tate

Westside for Skinny Bastards series and EliteFTS training systems. Transform your physique and strength.

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Conjugate Method

Westside Barbell's proven system. Rotate max effort, dynamic effort, and repetition effort for continuous progress.

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5/3/1 Programs

Jim Wendler's simple and effective system. Multiple variations for different goals and experience levels.

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Featured Programs

Jailhouse Strong 8-Week Program

Josh Bryant's proven 8-week strength program designed for serious athletes. Build strength, muscle, and mental toughness with this comprehensive training system.

8 Weeks Intermediate Strength
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Program Finder

Not sure which program is right for you? Take our quick assessment to find the perfect training program for your goals and experience level.

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Program Difficulty Levels

Beginner Programs

Perfect for those new to strength training. Focus on proper form, building a foundation, and establishing good habits.

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Intermediate Programs

For lifters with 1-3 years of experience. More complex programming with higher volume and intensity.

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Advanced Programs

For experienced lifters with 3+ years of training. High-intensity, specialized programming for serious athletes.

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Program Goals

Strength

Maximize your one-rep max on the big three lifts.

Strength Programs
Muscle

Build size and muscle mass with hypertrophy-focused training.

Muscle Programs
Power

Develop explosive strength for Olympic lifting and sports performance.

Power Programs
Conditioning

Improve work capacity and endurance for CrossFit and strongman.

Conditioning Programs

Training Tools

One-Rep Max Calculator

Calculate your one-rep max based on your performance with higher rep ranges. Essential for program planning.

Calculate 1RM
Training Load Calculator

Calculate training percentages for your programs. Perfect for conjugate and percentage-based training.

Calculate Loads

Get New Programs & Training Tips

Stay updated with the latest training programs, modifications, and coaching tips from top strength coaches.