Programs

Programs I Recommend

These are proven, free programs that work. If you're just getting started or you're an intermediate lifter who doesn't need custom programming yet, start here. Seriously — you might not need me for a while, and that's fine.

Starting Strength

Beginner

The barbell fundamentals program that launched a million squats.

3 days/week, 45-60 min

5/3/1 (Wendler)

Intermediate

The slow, sustainable program for lifters who want to get strong over years, not weeks.

3-4 days/week, 45-60 min

GZCLP

Beginner

A flexible, tiered approach to beginner/early-intermediate training that teaches you how programs actually work.

3-4 days/week, 50-70 min

nSuns 5/3/1 LP

Intermediate

High-volume linear progression for intermediate lifters who want to push the pace.

4-5 days/week, 75-90 min

Boring But Big (5/3/1 Variant)

Intermediate

5/3/1 plus high-volume assistance work — for when you want to get strong and jacked.

4 days/week, 60-75 min