Powerlifting
A strength sport where competitors aim to lift as much weight as possible across three lifts: squat, bench press, and deadlift.
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A strength sport where competitors aim to lift as much weight as possible across three lifts: squat, bench press, and deadlift.
Developing and sculpting muscle through resistance training and nutrition, emphasizing symmetry, proportion, and definition.
A variety of events testing overall strength - lifting, carrying, and moving heavy objects like logs, stones, and vehicles.
A blend of powerlifting and bodybuilding, building both maximal strength and muscle through compound and accessory work.
StrongLifts 5×5 Workout Program
Starting Strength Routine Program
Jim Wendler's 5/3/1 Workout Program Spreadsheets
The Famous Reddit PPL Program Spreadsheet (Improved)
nSuns 5/3/1 Complete Program Collection (4 Day, 5 Day, Cap3, and More)
GZCLP Program Spreadsheets, Progression Tips, and Accessories
The first lift
The squat opens the session: brace hard, descend until the hip crease drops below the knee, then drive it back to lockout. It builds the quads, glutes, hips, and the entire trunk.
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Upper body
Lower the bar under control to the chest, pause for the command, then press it back to full lockout. A test of upper-body pressing power through the chest, shoulders, and triceps.
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The raw test
Pull the bar from a dead stop on the floor to a locked-out standing position - no rebound, just you against the bar. The rawest full-body test of the back, hips, legs, and grip.
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Hundreds of proven routines with the spreadsheet included - no account, no paywall, no email required.
Each guide covers how the programming actually works, who it suits and how to run it - not just sets and reps.
Powerlifting, powerbuilding, bodybuilding and strongman, filtered by discipline and difficulty.
Calculate your 1RM and see every training percentage with our one rep max calculator.
One Rep Max Calculator
Iron Library
Iron Library