Strength Training Programs

The original article claims that this was the program used by Davidsen to win the world championship in 1997. The program is three days pe...

To read the whole article about the program go to " 6 Weeks of Squatting Insanity ". In this program you will squat 6 days per w...

I found this program described by  David Hinchley here. The notation employed in the program is weight x reps x sets, with X being the w...

This is a powerlifting template from John Broz that have floated around the internet for a while now. Ease in to it...... day 1,2,3,4,5,...

This program was obviously made just for fun, but it might be fun to try it. ______________________________________________________________...

The basic plan for the main lifts is: Week 1 - 5x5@70-73% Week 2 - 4x5@73-76% Week 3 - 3x5@76-79% Week 4 - Rep Test (we're still de...

Week 1 5 sets of 3 @ 70% 5 sets of 5 @ 70% 5 sets of 3 @ 70% Week 2 3 sets of 3 @ 75% 5 sets of 3 @ 70% 5 sets of 5 @ 70% Week 3 5 ...

Week 1: 80% x 2 reps, 86% x 2 reps, 92.5% x 2 reps Week 2: 80% x 4 reps, 87.5% x 3 reps, 95% x 2 reps Week 3: 80% x 2 reps, 86% x 2 reps...

Week 1: Day 1: Squat 50% x 2 x 2 55% x 2 x 2 60% x 2 x 2 65% x 2 x 2 60% x 2 x 2 55% x 2 x 2 Day 2: Work up to a maximal set of ...

CAT works really well for the squat for some reason. For it to work you have to really blast out of the bottom position. If you would li...

Great program for powelifting. Check it out at Joe Skopec's web page.

This is a program I gave to a guy at my gym. He wanted to go from a 3 times per week typical starting strength program to training 4 times p...

Copied from the Power and bulk board : Just a concept to ponder: Day 1: Squat and Bench Press Work up to a max single in the squat, the...

This is a very good program if you are happy to increase your max by 2.5 kg per month. This may not sound much but I can promise you that wh...

Week 1: 10 singles with 75% of 1RM + 5 sets x 5 reps with 65% of 1RM Week 2: 10 singles with 77.5% of 1RM + 5 sets x 5 reps with 67.5% of 1...

Day 1 Bench Press 15 sets x 2-3 reps Day 2 Squat 15 sets x 2-3 reps Day 3 Deadlift 15 sets x 2-3 reps Day 4 Take a day off if you...

I found this squat program in a post by Lerho ant the Muscle and Brawn forum . A friend of the poster supposedly increased his squat by ...

Week 1: Day 1 75% x 6 reps x 4 sets Day 2 65% x 3 reps x 6 sets Day 3 80% x 4 reps x 5 sets Week 2: Day 1 80% x 5 reps x 4 sets...

I found this gem at the Power and bulk forum. Set the pins in the power rack so that they stop you in the bottom position of the squat. Pa...

Gayle Hatch squat program from Mike's Gym Found this squat program here . You can  also find an excel spread sheet for the program. ...