These are the best strength training programs known to man.
They are back by scientific research and practical application. Welcome to the irrefutable, undebatable, positively best programs to get strong.
These programs work for both natural and enhanced athletes.
The right program for you is the one that aligns with your goals.
Although, I primarily focus on hypertrophy and conditioning, I do implement strength training elements into my workout routines.
Pushing your body to the max and seeing just how strong you are is very gratifying. I like watching the numbers improve.
I have compiled a list of some of the most popular (and effective) strength training workout programs on Earth.
These programs won’t get you ripped to shreds, but they will build muscle and get you cock-dielsel strong.
The Best Strength Training Programs
These are the best programs to get big and strong. Millions have tried them collectively. These have made the world stronger by 100’s of millions of pounds.
#1. Mark Rippetoe’s Starting Strength
Starting Strength is a solid program for beginners whom want to get stronger.
It’s a solid introduction to effective weight training and programming.
Mark Rippetoe is a competitive strongman and brilliant strength training coach.
He’s an absolute unit that knows what he’s talking about.
This program was designed for the absolute beginner. It’s a simple, straight-forward approach to getting stronger.
It focuses on the basic barbell exercises: squat, deadlift, bench press, and power clean, and overhead press.
Staring strength follows the simple linear programming and progressive overload principle.
Linear programming is simply adding weight to the exercises each workout to get stronger. Adding weight forces an adaptation response. Your muscles and nervous system get stronger to compensate for the added demand.
Progressive overload is the gradual increase of total poundage lifted each workout. This elicits muscle growth and strength gains.
Starting Strength stress the fact that these exercises are the primary movements to build strong muscles and a healthy body.
Starting Strength is for beginners of any age. If you’re 18, 25, 40, or 50+ years old, it doesn’t matter.
This workout program will help you build a foundation of muscle that will last a lifetime. You can pick up a copy of Mark Rippetoe’s Starting Strength Here.
#2. Stronglifts 5×5
Weight Lifting Experience: Beginner
Workout Main Focus: Getting Stronger and Building Muscle Mass.
Stronglifts 5×5, like Starting Strength, works based on linear programing and that progressive overload principle.
The Stronglifts 5×5 is a great workout program to gain strength and build muscle.
StrongLifts 5×5 is similar to Starting Strength, but with some minor tweaks.
It’s one of the simplest strength training workout programs you can do, especially if you’re a beginning weight trainer.
The Stronglifts 5×5 routine is just 2 workouts: ‘Workout A’ and ‘Workout B’
Both workouts A and B have 3 exercises. Both workouts require barbell squats.
You workout 3 times per week, alternating between Workout A and Workout B each time. Take 1-2 rest days between each workout.
Every week you will do either ‘Workout A’ twice or ‘Workout B’ twice. For example:
Week 1 – Monday= Workout A. Wednesday= Workout B. Friday=Workout A.
Week 2 – Monday= Workout B. Wednesday= Workout A. Friday=Workout B.
Continue in this fashion until you stall out on strength gains. Then move on to another program shown in this article.
3. Madcow’s 5×5 (StrongLift Workout Variation)
The origin of the Madcow’s 5×5 is shrouded in mystery. No one knows who created it. The workout popped up on a bodybuilding forum. It was written by someone with the username ‘Madcow’. Thus this program became his namesake.
Madcow’s 5×5 fixes some of the weakness of StrongLifts 5×5. It is for beginner lifters and intermediate lifters. It is the natural progression after StrongLifts.
Madcow’s 5×5 workout is a good one to do after you no longer see progress from Starting Strength and Stronglifts 5×5.
Madcow’s 5×5 is very similar to Stronglifts except you add more exercises to increase muscle stimulation.
It incorporates higher rep sets once a week. It also adds increased upper body volume, which was a complaint about StrongLifts practitioners.
You’ll notice the addition of assistance work to straighten the support muscles. Core muscles are especially trained.
There are the workouts: A, B, and C. You’ll notice there is variance in reps and sets with this workout program.
Madcow workouts should be done Monday (Workout A), Wednesday (B) and Friday (C).
Madcow 5×5 Workout A:
For exercises 1-3, ramp the weight up for the first four sets. The last set of 5 should be equal to last weeks heavy triple.
- Squat – 5×5
- Bench – 5×5
- Bent Rows – 5×5
- Leg Lifts – 3×8-10
- Hyperextensions 3×8-10
Madcow 5×5 Workout B:
Ramp up the weight to the top set.
- Squat – 4×5
- Military Press or Incline Bench – 4×5
- Deadlift – 4×5
- Weighted Ab crunches 3×8
Madcow 5×5 Workout C:
Ramp up the weight for 4 sets of 5 reps. The heavy triple is 2.5%+ heavier than Monday’s heaviest set. The 1×8 set is the same weight as the third 4×5 set.
- Squat – 4×5, 1×3, 1×8
- Bench – 4×5, 1×3, 1×8
- Bent Rows – 4×5, 1×3, 1×8
- Weighted Dips 3×8
- Tricep Extension 3×8
- Barbell Curls 3×8
Start at 60% of your max on your first set and ramp up to 90%. Your last set should be a ‘heavy triple’ using the heaviest weight you can lift three times.
On Workout C, after your heavy triple on set 5, you will do one set of 8 reps for each exercise.
Aim to increase weight by at least 5lbs on a weekly basis. This is easier said that done.
4. Eric Cressy’s Maximum Strength
Eric Cressy is a world renowned strength and conditioning coach.
He’s an advocate of the “Strength First” philosophy. Which is a good one to follow if you are training for athletic performance.
Strength is the foundation for power and speed. Eric Cressey is hyperaware of mobility and keeping athletes in the game as long as possible. He pays special attention to keeping the joints and tendons healthy.
“Maximum Strength” is a 16 week workout program, designed to get you as strong as possible.
“Maximum Strength” is a more robust program than any of the ones mentioned previously.
Complete with heavy Squats, lunges, weighted dips and everything in between.
This program is popular with many strength athletes and professional baseball players.
5. Wendler’s 5/3/1 Powerlifting Program
The 5/3/1 is an excellent strength gaining program. It’s simple, effective and easy to track.
It is based on four core lifts: Military Press, Deadlift, Bench Press, and Squat.
Each workout focuses on one of the four core lifts. The core lifts are followed by accessory lifts to promote balanced muscle development.
This workout routine is done 4 days a week. The program is chunked into 4-week training blocks; 3 weeks of weight progression, followed by a reload week.
Each workout uses the same set/rep scheme, and follows a 2.5% weekly weight increase.
The first thing you do is find your 1RM. You do this either by maxing out or using a 1 Rep Max calculator.
This will serve as the base for the entire workout program. The weight you lift each set will be a percentage of your 1-rep max.
All your calculations are based off of 90% of your 1RM. It’s done this way to keep the numbers cleaner.
Always start with 3 warm up sets at 40, 45, and 50% of your 1-rep max.
The following is an example of a 5/3/1 4-week training block. This programming is for all four core lifts.
Week Number – Sets – Weight used (as % of 90% 1RM)
- Week 1 – 5/5/5+ – 65/75/85
- Week 2 – 3/3/3+ – 70/80/90
- Week 3 – 5/3/1+ – 75/85/95
- Week 4 (Deload) – 5/5/5+ – 40/50/60
The last set with the ‘+’ is done for as many reps as possible.
5/3/1 Workouts and Accessory Lifts
Accessory lifts allow you to customize your workout as needed. Work on training your weaknesses. The exercises below are just suggestions.
5/3/1 Squat Workout
Start with squat using the template mentioned above. Then processed to do accessory lifts as needed.
- Leg Curl/Lunge: 2-3 sets 8-12 reps
- Barbell Row/Pull Up: 2-3 sets 8-12 reps
- Bicep Curls: 2-3 sets 8-12 reps
5/3/1 Bench Press Workout
Do bench press first as mentioned above. Followed by accessory lifts.
- Incline Dumbbell Press: 2-3 sets 8-12 reps
- Dumbbell Flyes: 2-3 sets 8-12 reps
- Leg Lifts: 2-3 sets 10-15 reps
5/3/1 Deadlift Workout
- Barbell Row/Pull Up: 2-3 sets 8-12 reps
- Box Squats: 2-3 sets 8-12 reps
- Romanian Deadlift: 2-3 sets 8-12 reps
5/3/1 Military Press Workout
- Dips: 2-3 sets 8-12 reps
- French Press: 2-3 sets 8-12 reps
- Upright Row: 2-3 sets 8-12 reps
The 5/3/1 is considered Big but Boring (BBB). So mix it up with your accessory workouts.
It is super effective nonetheless.
6. The Texas Method
When your gains begin to stall from any of the programs above (and they will) the Texas Method has you covered.
The Texas Method is designed for intermediate trainers, who must lift with higher intensity and consequently require more recovery to progress.
Finding the right blend of intensity and recovery is a balancing act. The volume, intensity and tonnage are varied to strength improvements are made in linear fashion.
The Texas Method is three workouts a week (Monday, Wednesday, Friday), focusing on barbell exercises.
Monday is the volume workout day. Wednesday is a light recovery day. And Friday is Intense.
The Texas Method Routine
Volume Workout: Monday
- Squat 5×5 at 90% 5 Rep Max (RM)
- Bench Press or Overhead Press at 90% 5RM
- Deadlift 1×5 at 90% 5RM
Recovery Workout: Wednesday
- Squat 2×5 at 80% of Monday’s workout
- Overhead Press, or Bench Press if you OHPd Monday 3×5 at 90% of previous 5×5 weight.
- Chin up 3xAMRAP
- Back Extension or Glute-Hamstring Raise 5×10
Intense Workout: Friday
- Squat: work up to one 5RM set
- Bench Press, or Overhead Press if you OHPd Monday: work up to one new 5RM
- Power Clean 5×3 or Power Snatch 6×2
There you have it. The 6 best strength training workout programs. Time tested, and prove to work.
What’s you favorite strength training program? Let me know in the comments below!
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