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Powerlifting
A strength sport where competitors aim to lift as much weight as possible across three lifts: squat, bench press, and deadlift.
Strength Sports
Compound Lifts
Iron Library
Strength Sports
Compound Lifts
Iron Library
Iron Library
Explore ProgramsWe have every workout plan imaginable - from strength training to hypertrophy to cardio, we truly have it all.
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.
Calgary Barbell 16 Week + 8 Week Program Spreadsheets
Sheiko Program Spreadsheets & Templates
Jim Wendler's 5/3/1 Workout Program Spreadsheets
nSuns 5/3/1 Complete Program Collection (4 Day, 5 Day, Cap3, and More)
GZCLP Program Spreadsheets, Progression Tips, and Accessories
Jonnie Candito 6 Week Powerlifting Program
Texas Method Program Tips and Spreadsheet Template
Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets
PHUL Workout Routine Tips + Program Spreadsheet (Updated 2023)
JV Askem Strongman Periodized Program
JV Askem 5×5 Compound Movement Program
Frozenkilt 8 Week Overhead Press Program
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.
Learn MoreLower 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.
Learn MorePull 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.
Learn MoreCalculate your 1RM and see every training percentage with our one rep max calculator.
One Rep Max CalculatorIron Library
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