Training Programs

You have a gym membership and no idea what to do with it. That's exactly who this is for. Four weeks, three days a week, full body every session. Every workout trains all five patterns that matter — squat, hinge, push, pull, and core — so nothing gets neglected and you're never guessing what to do next. WHAT MAKES THIS DIFFERENT FROM A RANDOM SPLIT: you learn the movements before you load them. Week 1 is dumbbells and machines only — goblet squats, dumbbell Romanian deadlifts, dumbbell bench. Week 2 puts you under a barbell for the first time on all three big lifts. Week 3 is your heaviest work, ending each session with an AMRAP set so you find out what you're actually capable of. Week 4 tests a true 5-rep max on squat, deadlift, and bench — one lift per session, with real ramp-up sets and a hard rule about stopping when form breaks. WHY THE TEST WEEK MATTERS: you finish this program with three real numbers. Enter them in your profile and every workout SwoleX builds for you from then on prescribes actual weights instead of guessing. It's also the exact entry point for Foundation Squat, Foundation Bench, and Foundation Deadlift if you want to specialize on a lift that needs work. Every exercise has step-by-step form notes written for someone who has genuinely never done it. Percentages are handled for you — the app shows a suggested weight per set based on your profile, and you adjust from there. Safety cues are called out where they matter: spotter or safety pins on bench, stop the set if your back rounds on deadlifts. EQUIPMENT: a standard commercial gym. Barbell and rack, a bench, dumbbells, a cable stack, leg press, and a lat pulldown. Substitutions are noted where a machine might be missing (trap bar, assisted pull-up). SCHEDULE: 3 days a week with at least one rest day between sessions. Monday / Wednesday / Friday works well, or Tuesday / Thursday / Saturday. Sessions run 45-60 minutes. Do not train two days back to back in week 3 or 4 — the heavy work needs the recovery day.

The glute program you can take anywhere. Best Buns Around, reimagined for home training — no barbell, no gym membership, no excuses. Six weeks of structured glute + posterior chain development using resistance bands, bodyweight, and optional light dumbbells. Same anchor patterns as barbell BBA (hip thrust, squat, RDL) — different tools. Three days a week: Day 1 hammers glutes with a banded activation circuit + single-leg hip thrust progression. Day 2 is squat + unilateral leg work (bodyweight → tempo → jump variants). Day 3 is posterior chain + mobility with single-leg RDLs, glute bridges, and Superman extensions. Block 1 (weeks 1-3) builds volume and grooves the unilateral movements. Block 2 (weeks 4-6) turns up the difficulty with harder single-leg variants, tempo work, and AMRAP test finishers. Bodyweight glute training progresses through VARIANT DIFFICULTY, not added weight — bilateral → unilateral, longer holds, harder ranges of motion. No percentages here (bodyweight has no 1RM anchor); every set uses RPE + rep-range prescription. SCHEDULE: Train 3 days a week. Recommended: Mon (Glute Focus) / Wed (Squat & Unilateral) / Fri (Posterior + Mobility). Always at least 1 rest day between sessions. Take 2 consecutive days off at week's end for full recovery. Each session runs ~30-40 minutes. EQUIPMENT: Resistance band (any brand — a hip-circle band or set of mini loops works best) + floor space + wall. Optional: sturdy chair or low bench for Bulgarian split squats + step-ups; light dumbbells (10-25 lb) for weighted single-leg RDLs in the strength block.

4 weeks of structured full-body training you can do anywhere — at home, on the road, in a hotel room. No gym, no barbell, no dumbbells required. All you need is floor space and a wall. A doorframe pull-up bar (~$20 at any hardware store) is strongly recommended but not required — Superman substitutions are called out in the pull day if you don't have a bar. Three days a week: Day 1 is push + squat, Day 2 is pull + hinge, Day 3 is full-body flow with conditioning. Every week the exercises get harder — push-ups progress from incline (hands on a chair) to full to tempo; pull work progresses from dead hangs to negatives to full reps; squats add pauses, unilateral work, and jump variations. Real progression without adding weight. Built for absolute novices AND experienced lifters between gym access — someone on the road for a month who needs to keep training, or someone waiting for a gym membership to start. RPE-based (rate of perceived exertion) since bodyweight has no 1RM anchor. SCHEDULE: Train 3 days a week. Recommended: Mon / Wed / Fri (or Tue / Thu / Sat). Always at least 1 rest day between sessions. Take 2 consecutive days off at week's end for full recovery. Each session runs 30-45 minutes.

8 weeks of glute AND hamstring development in one program. The companion to Best Buns Around for the lifter who wants a more balanced posterior chain — or who feels their hamstrings lag behind their glutes. Where BBA is glute-dominant, this one promotes hamstrings to equal billing alongside them. Three days a week: a glute-dominant day (hip thrust primary), a hamstring-dominant day (Romanian deadlift + Nordic curl progression), and a squat + posterior integration day. Nordic hamstring curls progress from assisted → bodyweight across the 8 weeks — one of the most under-utilized hamstring builders in normal programming. Block 1 (weeks 1-4) is hypertrophy: 8-12 reps, tempo, high volume. Block 2 (weeks 5-8) shifts to strength: 5-8 reps on primaries, week 8 ends with a PR test on both the hip thrust and the Romanian deadlift. SCHEDULE: Train 3 days a week. Recommended split: Mon (Glute day) / Wed (Hamstring day) / Fri (Squat + posterior). Always at least 1 rest day between sessions. The 48 hours between glute-primary and hamstring-primary is intentional — hip thrusts and RDLs both hit the posterior chain hard; back-to-back sessions bury recovery. Pairs well with: Best Buns Around v2 (do this AFTER for hamstring emphasis), or as a standalone posterior chain program for anyone wanting balanced glute + hamstring development.

4 weeks of minimum-effective-dose glute maintenance for the lifter who finished Best Buns Around and is now running another primary program — Peak Bench, Big 3 Peak, or whatever's taken over their week. This isn't a growth block; it's a preservation block. Two short sessions a week keep your hip thrust, squat, and Romanian deadlift numbers alive so you don't have to rebuild from scratch when you cycle back to BBA v2 or want to specialize again. Day 1 is hip-thrust-primary with cable pump work. Day 2 is squat + unilateral. Each session runs ~30-40 minutes — designed to slot alongside any 3-4 day primary program without wrecking your recovery. Progressive across the 4 weeks: establish loads → add 5 lb → add AMRAP on the top set → optional PR test in week 4. SCHEDULE: Train 2 days a week with at least 2-3 days between sessions. If you're running a concurrent primary program (recommended), slot these on your least-demanding days — e.g. if the primary is upper-focused (Peak Bench), do BBA Maintenance on the primary's recovery days. Do NOT stack this on top of a heavy squat or deadlift day from another program — the hip thrust + squat volume overlaps.

2 weeks 2 days.

8 weeks of powerbuilding — strength AND size, not one or the other. Built on Layne Norton's PHAT (Power Hypertrophy Adaptive Training) split, collapsed into a sustainable 4-day Upper/Lower routine. Two power days hammer the big compounds in the 3-5 rep range; two hypertrophy days build muscle with 8-15 reps, isolation, supersets, and time under tension. Each muscle group is hit twice a week through complementary stimuli — heavy and dense. Block 1 (weeks 1-4) biases hypertrophy: moderate power-day loads (70-80% TM) plus high-volume hypertrophy days with drop sets and supersets. Block 2 (weeks 5-8) biases strength: power days ramp into 5/3/1-style wave intensity, hypertrophy days dial back volume to support recovery. Week 8 ends with a strength-day single on bench and squat to test your numbers. Broader audience than the pure powerlifting series — appeals to bodybuilders who want bigger lifts and lifters who want size with their numbers. Built for intermediate to advanced trainees with 1+ years of structured lifting. Requires known 1RMs (or rep-max estimates) for bench, squat, deadlift, OHP, and row — the program is built around your Training Maxes. SCHEDULE: Train 4 days a week. Recommended split: Mon (Upper Power) / Tue (Lower Power) / Thu (Upper Hypertrophy) / Fri (Lower Hypertrophy) — Wed and Sat/Sun are full rest. The 48 hours between same-region days is non-negotiable; don't compress the schedule.

12 weeks of advanced block-periodized programming peaking squat, bench, AND deadlift in a single cycle. Built on Louie Simmons' Westside Barbell conjugate method — Max Effort and Dynamic Effort days for both lower and upper body, with rotating variation lifts that target the specific weaknesses of each big lift. Block 1 (weeks 1-4) is accumulation: high volume, moderate ME loads, rotating through deficit deadlifts, pause squats, floor press, and close-grip bench. Block 2 (weeks 5-8) intensifies: pin press, board press, slingshot bench, Anderson squats, paused deadlifts, rack pulls. Block 3 (weeks 9-11) is realization — drop the variations and peak your comp lifts with heavy 3RMs, 2RMs, and opener practice. Week 12 is a meet-simulation TEST WEEK: separate 1RM attempts on squat, bench, and deadlift across three days with 48-hour recoveries between. SCHEDULE: Train 4 days a week. Recommended split: Mon (Max Effort Lower) / Wed (Max Effort Upper) / Fri (Dynamic Effort Lower) / Sun (Dynamic Effort Upper). Always at least 1 rest day between sessions. Do NOT stack ME days back-to-back — the Wed bench day exists so your legs recover after Mon's heavy lower work, and same in reverse on the DE side. REQUIRED: Recent 1RM (or rep-max estimate) for back squat, bench press, AND conventional deadlift. The program is built around all three Training Maxes (TM = 90% of true 1RM). Equipment: power rack with safety pins, a low box or bench for box squats, a sling shot, and resistance bands. Without these, you can substitute but the variation rotation loses its bite.

10 weeks of advanced block-periodized squat training. Squat tolerates higher frequency than the other big lifts — you'll squat three times a week (Max Effort + Volume + Dynamic Effort) — but the mid-week upper body day is non-negotiable: it gives the legs a true recovery day between the heavy and volume sessions, and keeps bench/OHP/back strength intact during the block. ME variations rotate weekly: pause, front, Anderson, then box squat and heavy work in Block 2. Week 9 is a taper. Week 10 is your peak — opener / 2nd / 3rd 1RM attempts. SCHEDULE: Train 4 days a week. Recommended split: Mon (ME Squat) / Wed (Upper Body) / Fri (Volume Squat) / Sun (DE Squat + Posterior). Always at least 1 rest day between sessions. Do NOT stack two squat days back-to-back. The Wednesday upper-body day is part of the program, not optional — it keeps your bench/OHP/back from atrophying and gives your legs ~48 hours of rest between the Monday ME and Friday Volume sessions.

10 weeks of advanced block-periodized deadlift training. The floor is pulled twice a week — one Max Effort heavy day rotating through deficit, snatch-grip, paused, rack pull, and sumo variations, plus one Sheiko-style volume day. The other two days are a dedicated squat day and an upper body day so your squat and bench don't decay during the block. Block 1 (weeks 1-4) is accumulation. Block 2 (weeks 5-8) intensifies with heavier variations and paused FSL after the main lift. Week 9 is a taper. Week 10 is opener / 2nd / 3rd 1RM attempts. SCHEDULE: Train 4 days a week. Recommended split: Mon (ME Pull) / Wed (Squat) / Fri (Upper Body) / Sun (Volume Pull). The two pull days are 5+ days apart by design — deadlift CNS demand is brutal and clustering them invites injury. Always at least 1 rest day between any two sessions. The Wednesday squat day and Friday upper day are NOT optional — they keep your other big lifts intact and let your lower back recover between floor pulls.

10 weeks of advanced block-periodized bench training. Bench is hammered twice a week — one Max Effort heavy day and one Sheiko-style volume day — with a dedicated lower-body day and a pull-focused day in between so your squat, deadlift, and back strength don't decay during the block. ME variations rotate weekly: floor press, close-grip, spoto press, then paused and slingshot work in Block 2. Block 1 (weeks 1-4) is accumulation. Block 2 (weeks 5-8) is intensification — heavier ME work plus paused FSL after the main lift. Week 9 is a taper. Week 10 is your peak — opener, second, and third 1RM attempts. SCHEDULE: Train 4 days a week. Recommended split: Mon (ME Bench) / Wed (Lower Body) / Fri (Volume Bench) / Sun (Pull + Speed Bench). Always at least 1 rest day between sessions. Do NOT stack two bench-focused days back-to-back. The Wednesday lower-body day exists so you don't lose your squat/DL during the block; treat it as part of the program, not optional.

8 weeks of focused squat programming for the lifter who's outgrown linear progression. Built on Jim Wendler's 5/3/1 wave structure with Boring But Big supplemental volume on the front squat (substituted for back-squat BBB to manage lumbar fatigue) and Smolov-Jr-style volume influence. Block 1 (weeks 1-4) is hypertrophy: heavy 5/3/1 top sets followed by 5x10 front squats at 50% to build the quads and core that drive heavier back squats. Block 2 (weeks 5-8) is strength: heavier wave percentages, paused FSL work for hole-strength, a dedicated tempo squat day for control and time-under-tension, and a Bulgarian split squat accessory day. Week 4 is deload. Week 8 is test day. Requires a known back squat 1RM. SCHEDULE: Train 3 days a week. Recommended split: Mon (Heavy Squat 5/3/1) / Wed (Posterior + Unilateral) / Fri (Tempo / Hack Squat Quad Day) — at least 1 rest day between sessions. Squat tolerates 3x/wk frequency if you respect the day-1-2-3 alternation between heavy, posterior, and quad-bias work. THIS IS A SQUAT SPECIALIZATION. The program does not train bench or deadlift heavy. Maintain your bench via 1-2 weekly bench sessions and your deadlift via 1 weekly DL session on your own (or a separate program) — light to moderate intensity — so those lifts don't decay during the block.

8 weeks of focused deadlift programming for the lifter who's outgrown linear progression. Built on Jim Wendler's 5/3/1 wave structure with high-volume Romanian Deadlift supplemental work (a smarter alternative to Boring But Big for deadlift — same volume principle, less spinal fatigue). Block 1 (weeks 1-4) is hypertrophy: heavy 5/3/1 top sets followed by 5x10 RDLs at 60% to build the hamstring and glute mass that drives a heavier pull. Block 2 (weeks 5-8) is strength: heavier wave percentages, paused FSL work for start-strength, deficit and snatch-grip variation days. Week 4 is a programmed deload. Week 8 is a test — work up to a single and set a new Training Max. Requires a known deadlift 1RM (or rep-max estimate) before you start; the program is built around your Training Max (90% of 1RM). SCHEDULE: Train 3 days a week. Recommended split: Mon (Heavy DL 5/3/1) / Wed (Posterior Chain Volume) / Fri (Trap Bar / Variation Pull) — at least 1 rest day between sessions, ideally 48-72 hours between the two pulling days. Heavy deadlift CNS demand recovers slowly; do NOT stack pulls on consecutive days. THIS IS A DEADLIFT SPECIALIZATION. The program does not train squat or bench. Maintain your upper body via 1-2 weekly bench/OHP sessions and your squat via 1 weekly squat session on your own (or a separate program) — light to moderate intensity — so those lifts don't decay during the block.

8 weeks of focused bench programming for the lifter who's outgrown linear progression. Built on Jim Wendler's 5/3/1 wave structure with Boring But Big supplemental volume and Smolov Jr. frequency influence. Block 1 (weeks 1-4) is pure hypertrophy: heavy 5/3/1 top sets followed by 5x10 supplemental at 50% TM to build the muscle that drives heavier presses. Block 2 (weeks 5-8) is strength: heavier wave percentages, paused bench work for competition specificity, close-grip tempo work for lockout, and a dedicated floor press day to bulletproof your top-end. Week 4 is a programmed deload. Week 8 is a test week — you'll work up to a single and set a new Training Max for whatever comes next. Requires a known bench 1RM (or rep-max estimate) before you start; the program is built around your Training Max (90% of 1RM). SCHEDULE: Train 3 days a week. Recommended split: Mon (Heavy Bench 5/3/1) / Wed (OHP & Volume Bench) / Fri (Incline + Triceps) — at least 1 rest day between sessions, 2+ days off at the end of the week. THIS IS A BENCH SPECIALIZATION. The program does not train squat or deadlift. Maintain your lower body via 1 weekly squat session and 1 weekly deadlift session on your own (or a separate program) — light to moderate intensity, 3-4 sets of 5 — so those lifts don't decay during the block.

Build your first real squat. 6 weeks of linear progression — squat heavy three times a week, add 5-10 lb every session you hit your reps. Three balanced days: a heavy back squat day, a lighter front-squat-and-hinge day to build the quads and hamstrings, and a back-squat + overhead-press day for full-body strength. Block 1 (weeks 1-3) is straight 5×5 linear progression on the back squat. Block 2 (weeks 4-6) introduces a Greyskull-style AMRAP on the final set so you find out exactly how strong you've gotten. Designed for true novices — built on the foundation of Starting Strength and StrongLifts 5×5. SCHEDULE: Train 3 days a week. Recommended split: Mon (Heavy Squat) / Wed (Front Squat & Hinge) / Fri (Squat + Press) — or any pattern with at least 1 rest day between sessions. Take 2 consecutive days off at the end of the week. Squat-3x-a-week is part of why LP works at this stage; don't skip days.

Build your first real deadlift. 6 weeks of linear progression — add 10 lb every session you hit your reps on the main lift. Three balanced days: a heavy pull from the floor, a true upper body recovery day (bench + rows + pull-ups), and a trap bar + RDL day for variation and posterior chain volume. Deadlift heavy ONCE a week to respect CNS demand — the trap bar and RDL on day 3 are lower-stress hinge variants. Block 1 (weeks 1-3) grooves technique. Block 2 (weeks 4-6) adds Greyskull-style AMRAPs so you find out how strong you've gotten. Built on the methodology of Starting Strength and Greyskull LP. SCHEDULE: Train 3 days a week. Recommended split: Mon (Heavy Pull) / Wed (Upper Body) / Fri (Trap Bar + Posterior). Always at least 1 rest day between sessions. The Wednesday upper-body day is part of the program, not optional — it gives your lower back ~48 hours to fully recover between the two pulling days.

Build your first real bench press. 6 weeks of linear progression with three balanced training days a week: a heavy bench day, a press-and-pull day, and an incline build day. Add 2.5 lb to the bar every session you hit your reps — when you stall, the program tells you what to do next. Block 1 (weeks 1-3) grooves your technique on the big three pressing patterns. Block 2 (weeks 4-6) turns every working set into a Greyskull-style AMRAP so you find out exactly how strong you've gotten. Designed for true novices — your first 4-8 weeks of structured pressing. Built on the methodology of Mark Rippetoe's Starting Strength and John Sheaffer's Greyskull LP. SCHEDULE: Train 3 days a week. Recommended split: Mon (Bench) / Wed (Press & Pull) / Fri (Incline Build) — or any pattern with at least 1 rest day between sessions. Take 2 consecutive days off at the end of the week for full recovery.

8 weeks of progressive glute-focused training, twice per week. Block 1 (weeks 1–4) builds glute muscle with high-volume hypertrophy — hip thrusts, RDLs, bridges, and lunges in the 8–12 rep range, ramping to AMRAPs and tempo work by week 4. Block 2 (weeks 5–8) turns that muscle into strength with heavy 3–6 rep top sets and rotated accessories (single-leg RDL, reverse hypers, barbell reverse lunge, step-ups). Anchors stay the same so you can track real PRs across the whole program. Every workout has a distinct purpose — no two days are the same.

Simple 5 day training split for intermediate strength