Below is a collection of workout programs organized into intuitive spreadsheets generalized for certain types of lifters. These programs are all free. If you benefit from them, please considering making a donation.

For more specific or in-depth programming, please contact us for one-on-one coaching.

Repeatable Linear Program

This program is suitable for any beginner lifters, returning lifters, or lifters new to compound barbell lifts.

Periodized Intermediate Program

This program is intended for individuals who have been consistently lifting with proper programming for at least a year AND are familiar with the RPE system.


Squat-focused Program

This is a squat-focused program for late intermediate to advanced lifters who want to prioritize the squat. This program is meant to be incorporated with other programming.